Month Two
Lunch Recipes
Honey-Lime Chicken & Rice Bowl
Serves 1
Ingredients
• 1 small chicken breast (about 120–150 g)
• ½ tbsp olive oil
• 1 tsp honey
• 1 tsp lime juice (fresh)
• ¼ tsp paprika
• Salt and pepper to taste
• ½ cup cooked jasmine or basmati rice (cooled for RS-1 benefit)
• ¼ cup finely diced cucumber
• ¼ cup grated carrot
• ¼ small avocado, sliced
• Small handful of mixed leaves or baby spinach
How to Prepare
Whisk together olive oil, honey, lime juice, paprika, salt and pepper.
Coat the chicken and pan-fry or grill for 4–5 minutes per side until golden and cooked through.
Reheat or serve the cooled rice, then top with sliced chicken, cucumber, carrot, avocado and leaves.
Drizzle any remaining honey-lime glaze from the pan over the top before serving.
Tip — cool your rice before reheating to create resistant starch that supports gut health and fullness.
Quinoa Deli Salad
Serves 1
Ingredients
• 3 cups chopped lettuce (any variety)
• ¼ cup thinly sliced red pepper
• 2 tbsp vinaigrette dressing (red-wine or apple-cider vinegar)
• ¼ cup cooked and cooled quinoa (RS-1 source)
• ½ cup canned lentils (rinsed – swap for chickpeas if preferred)
• ¼ cup sliced cucumber (replacing artichoke hearts)
• 1 slice lean ham (or chicken / tofu for vegetarian)
• 2 tbsp grated mozzarella or light cheddar
How to Prepare
Combine lettuce, pepper, cucumber, lentils, quinoa, ham and cheese in a large bowl.
Drizzle over the vinaigrette and toss lightly.
Serve chilled or room temperature.
Easy Pasta Salad
(Serves 1 — can be scaled up for batch prep)
Ingredients
• 85 g (3 oz) pasta such as penne, fusilli, or gluten-free alternative
• ½ unwaxed lemon — finely grated zest and juice
• ¼ small red onion — finely chopped (optional for mild flavour)
• ½ tbsp extra-virgin olive oil
• ½ tsp Dijon mustard (adds gentle tang and balances flavours)
• ¼ cucumber — peeled and cubed
• 100 g (3 oz) cherry tomatoes — quartered
• ½ roasted red pepper (jarred or homemade) — sliced
• 15 g (½ oz) fresh basil or parsley — roughly chopped
• 60 g (2½ oz) feta or lactose-free alternative — crumbled (optional)
• Handful of pitted black olives (optional)
• Sea salt and freshly ground black pepper
Add protein of choice
How to Prepare
• Cook pasta in boiling salted water following packet instructions.
• Drain, rinse briefly under cold water, and allow to cool — this creates RS-1 resistant starch.
• In a large bowl, whisk together lemon zest, lemon juice, olive oil, Dijon mustard, salt, and pepper to form a light dressing.
• Add the cooled pasta, cucumber, tomatoes, roasted pepper, herbs, feta, and olives.
• Toss gently until everything is coated and glossy.
• Serve immediately or chill for up to 24 hours — flavours deepen as it sits.
Egg & Sweet Potato Hash
(Serves 1)
Ingredients
• 1 small sweet potato, peeled and diced into small cubes
• 1 tablespoon olive oil (or avocado oil)
• ¼ red pepper, finely diced
• ¼ yellow pepper, finely diced
• ¼ small red onion, finely chopped (or green onion if preferred)
• A handful of baby spinach leaves
• 2 large eggs
• Salt and freshly ground black pepper, to taste
• ¼ teaspoon smoked paprika
• ¼ teaspoon dried oregano
• 1 teaspoon lemon juice (optional, for brightness)
• 1 tablespoon fresh parsley, chopped (for garnish)
How to Prepare
• Boil the diced sweet potato for 5–6 minutes until just tender, then drain and cool for 30 minutes (this cooling helps form resistant starch).
• Heat the olive oil in a non-stick frying pan over medium heat.
• Add the onion and peppers and sauté for 3–4 minutes until soft.
• Add the cooled sweet potato and season with salt, pepper, paprika, and oregano. Cook for 5–7 minutes, stirring until lightly crisped.
• Make two small wells in the hash and crack in the eggs.
• Cover the pan and cook for 3–5 minutes, until the eggs are set to your liking.
• Add the spinach for the last minute to wilt.
• Finish with a squeeze of lemon juice and sprinkle with fresh parsley.
Optional Mediterranean Add-On
• For extra flavour and healthy fats, stir in:
• 1 tablespoon crumbled feta cheese
• 3–4 sliced black or green olives
• A pinch of dried thyme or basil before serving
New York Chicken & Apple Salad
(Serves 2)
Ingredients
• 2 crunchy red apples, cored and cut into 1.5 cm slices
• Juice of ½ lemon
• 1 tsp runny honey
• 150 g red and green seedless grapes, halved
• 2 celery sticks, thinly sliced
• 4 spring onions, thinly sliced
• 1 little gem lettuce, leaves separated and torn
• 2 × 150 g cooked chicken breasts, skin removed and torn
• 1–2 tbsp chopped toasted walnuts
• 3–4 sprigs fresh dill (to garnish)
Dressing
• 200 g Greek or natural live yoghurt (full-fat or 2% preferred for balance)
• 1 garlic clove, crushed (or garlic-infused oil )
• 1 tbsp apple cider vinegar
• 1 tsp wholegrain mustard
• 2–3 tbsp fresh dill, chopped
• Sea salt and black pepper to taste
How to Prepare
• Place apple slices in a large salad bowl and toss with lemon juice and honey to prevent browning.
• Add grapes, celery, spring onion, lettuce, and chicken. Toss lightly to combine.
• In a small bowl, mix the yoghurt, garlic, vinegar, mustard, dill, salt, and pepper.
• Spoon the dressing over the salad and mix gently until everything is coated.
• Scatter with walnuts and extra dill to serve.
Optional RS-1 Add-On
To make this meal RS-1 friendly and support your natural GLP-1 pathway, serve with either:
• ½ cup cooked and cooled new potatoes (sliced and chilled) or
• ½ cup cooked and cooled quinoa or brown rice, tossed with a little olive oil and lemon juice.
