Month Three
Lunch Recipes
Tuna & Egg Protein Box (Mediterranean Style)
Serves: 2
Ingredients
• 2 hard-boiled eggs, halved
• 1 tin (120 g) tuna in olive oil, drained slightly
• 6–8 baby new potatoes, boiled and cooled (resistant starch)
• 6 cherry tomatoes, halved
• ¼ cucumber, diced
• Handful of rocket or mixed leaves
• 1 tbsp chopped fresh parsley
• 1 tsp capers (optional but delicious)
• Sea salt & cracked black pepper
Dressing
• 1 tbsp olive oil
• 1 tsp Dijon mustard
• 1 tsp lemon juice
• ½ garlic clove, crushed
Instructions
• Arrange all ingredients in a lunch box or bowl.
• Whisk dressing ingredients together and drizzle over before serving.
• Sprinkle parsley, salt and pepper on top.
Tip: Add a few olives or a pinch of smoked paprika for a Spanish twist.
Smoked Salmon & Potato Salad with Lemon-Dill Yoghurt
Serves: 2
Ingredients
• 150 g smoked salmon slices
• 8 baby new potatoes, cooked and cooled (resistant starch)
• 1 boiled egg, quartered
• Handful of baby spinach
• 1 tbsp capers
• 1 tbsp fresh dill, chopped
• 1 spring onion, finely sliced
Dressing
• 3 tbsp Greek yoghurt (0–5 % fat)
• 1 tsp lemon juice
• ½ tsp Dijon mustard
• ½ garlic clove, grated
• Pinch of salt and pepper
Instructions
• Mix dressing ingredients in a small bowl.
• Toss potatoes, spinach, dill and spring onion with half the dressing.
• Top with smoked salmon and egg pieces, drizzle remaining dressing and scatter capers.
RS-1 Tip: Boil the potatoes the night before, cool completely, and refrigerate — this forms resistant starch that helps nourish your gut and naturally support GLP-1 hormones.
Egg Fried Rice with Greens & Ginger Soy
Serves: 2
Ingredients
• 1 cup cooked and cooled basmati or jasmine rice (resistant starch)
• 1 tsp sesame oil
• 2 eggs, lightly whisked
• ½ cup peas
• ½ cup chopped spinach
• 1 spring onion, sliced
• ½ tsp grated ginger
• 1 garlic clove, crushed
• 1 tbsp low-sodium soy sauce or tamari
• Optional: prawns or tofu for extra protein
Instructions
• Heat sesame oil in a wok or frying pan.
• Add garlic and ginger; stir 30 seconds.
• Push to one side, pour in eggs, and scramble gently.
• Add rice, peas, spinach and soy sauce; stir-fry 2–3 minutes.
• Finish with spring onions and extra soy if needed.
RS-1 Tip: Always use rice that has been cooked, cooled, and stored in the fridge for at least 12 hours before reheating. This dramatically increases resistant starch content.
High-Protein Pasta with Spinach & Basil Pesto Chicken
Serves: 2
Ingredients
• 150 g high-protein pasta (chickpea or lentil pasta)
• 1 chicken breast, grilled and sliced
• 1 large handful spinach
• 1 handful fresh basil
• 1 tbsp pine nuts or almonds
• 1 small garlic clove
• Juice of ½ lemon
• 1½ tbsp olive oil
• 1 tbsp grated parmesan or nutritional yeast
• Salt & pepper
Instructions
• Cook pasta and allow to cool slightly.
• In a blender, blend spinach, basil, nuts, garlic, lemon juice, oil and parmesan into a smooth pesto.
• Toss pasta with pesto and sliced chicken.
• Add a splash of water if needed for creaminess.
RS-1 Tip: Let the pasta cool fully before serving, or chill and reheat later — both steps increase RS-1 formation and keep blood sugar levels steadier.
Quinoa Veggie Stir-Fry with Sesame Chicken
Serves: 2
Ingredients
• 1 cup cooked and cooled quinoa (resistant starch)
• 1 chicken breast, sliced
• ½ red pepper, sliced
• ½ courgette, diced
• Handful of tenderstem broccoli, chopped
• 1 tsp sesame oil
• 1 tbsp soy sauce or tamari
• 1 tsp honey or maple syrup
• ½ tsp grated ginger
• 1 garlic clove, crushed
• Sprinkle of sesame seeds
Instructions
• Heat sesame oil; add garlic, ginger and chicken. Stir-fry until golden.
• Add vegetables, soy sauce and honey; cook 2–3 minutes.
• Stir in cooked quinoa and heat through.
• Sprinkle sesame seeds and a squeeze of lime before serving.
RS-1 Tip: Quinoa that’s cooked, cooled overnight, and then reheated contains higher resistant starch — ideal for gut support and GLP-1 response.
