Snacks and Lunchbox Ideas - WHAT YOU NEED WHAT YOU NEED TO DO - Melita Fitness
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WHAT YOU NEED WHAT YOU NEED TO DO Snacks and Lunchbox Ideas www.melitafitness.co.uk
LIST OF RECIPES
WHAT YOU NEED
Fritters and pancakes WHAT YOU NEED TO DO
• Sweetcorn Fritters
• Sweet Potato Pancakes
• Crustless Chicken Quiche
• Post Workout Banana Pancakes
Dips and fillers
Use these as sandwich fillers or dips with pita bread, crudites or breadsticks
• Chocolate Hummus Dip
• Sweet Potato Paste
• Avocado & Egg Paste
• Black Bean Hummus
Wraps and crepes
• Cottage Cheese, Avocado & Sundried Tomato Wrap
• Gluten Free Pizza Wraps
• Salmon Spring Rolls
• Spinach, Tomato & Feta Stuffed Crepes
Breads, Muffins and Cookies
• Egg, Broccoli & Ham Muffins
• Easy Oat & Carrot Cookies
• Cranberry & Banana Bread
• Banana and Coconut Bread
• Lemon, Coconut & Chia Seed Muffins
• Nut Bread
WHAT YOU NEED WHAT YOU NEED TO DO
SWEETCORN FRITTERS
SWEETCORN FRITTERS
WHAT YOU NEED WHAT YOU NEED TO DO
• 9.8 oz. (280g) organic Place the sweetcorn in a large bowl. Add the chopped
Serves: 8
Prep: 10 mins sweetcorn, drained coriander and lemon zest, season with salt and pepper.
Cook: 15-20 mins • bunch coriander, chopped
• 1 lemon, zest Next, add in the flour and water and mix well until smooth.
• 1 cup (120g) buckwheat or
plain flour Heat 2 tsp. of the coconut oil in a large non-stick pan on
• 3/4 cup (185ml) cold water high heat. Once the pan it is hot ladle in the mixture. Cook
Nutrition per • 4 tsp. coconut oil the fritters two batches of 4,or divide the oil accordingly if
serving: your pan is not big enough (1/2 tsp oil per 1 fritter).
97 kcal
3g Fats Cook for about 2-3 minutes on each side until browned. The
15g Carbs
batter makes 8 medium sized fritters.
3g Protein
Serve with a side of avocado and chili yogurt (optional).
GF DF
LC V
Q
WHAT YOU NEED WHAT YOU NEED TO DO
SWEET POTATO
PANCAKES
SWEET POTATO PANCAKES
WHAT YOU NEED WHAT YOU NEED TO DO
• 2 cups (300g) sweet potato, Place the grated sweet potato and onion in a large bowl.
Serves: 4
grated Add in the crushed garlic, eggs, flour, season with salt and
Prep: 10 mins
Cook: 10-15 mins • 1/2 small onion, grated pepper, as well as the paprika. Mix thoroughly.
• 1 clove garlic, crushed
• 2 eggs Heat the coconut oil in a pan, and add a heaped tbsp. of
• 3 heaped tbsp. buckwheat the better per 1 pancake (makes around 16). Fry for
flour or plain flour around 3 minutes on medium heat, then flip and fry for
Nutrition per • 2 tbsp. coconut oil another 1-2 mins.
serving: • 1/2 tsp. sweet paprika
199 kcal Serve with your favourite toppings (see ideas below).
9g Fats
25g Carbs
5g Protein
Serving suggestions:
• tomato / cream / lamb's lettuce or parsley / onion
• sliced cherry tomatoes / feta cheese / rocket / onion
• hummus / avocado / tomato / onion
GF DF
MP V
Q
WHAT YOU NEED WHAT YOU NEED TO DO
POST-WORKOUT
BANANA PANCAKESPOST-WORKOUT BANANA PANCAKES
WHAT YOU NEED WHAT YOU NEED TO DO
• 4 bananas Please the egg and cottage cheese in a high-speed
Serves: 4
Prep: 10 mins
• 1/3 cup (75g) cottage blender and blitz until smooth. Then add the flour,
Cook: 5-10 mins cheese baking powder, cinnamon and salt, and mix well.
• 2 tbsp. flour
• 1 egg Peel the bananas and cut them in quarters. Heat a pan
• ½ tsp baking powder with the coconut oil over medium-high heat.
• 1 tsp cinnamon
Nutrition per • pinch of salt Dip banana through the batter and fry it in the pan for
serving: • 1 tbsp. coconut oil about 2 minutes on each side until golden brown.
117 kcal • ¼ cup (15g) coconut, toasted
7g Fats • 4 tsp. maple syrup Garnish the banana pancakes with some toasted
9g Carbs coconut and maple syrup. Serve immediately or keep in
4g Protein
the fridge until required.
LC MP
VWHAT YOU NEED WHAT YOU NEED TO DO
CRUSTLESS CHICKEN QUICHECRUSTLESS CHICKEN QUICHE
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 tsp. coconut oil Heat the oil in a pan over medium-high heat. Add the sliced
Serves: 2
Prep: 15 mins • 1 small courgette, sliced courgette and chopped peppers, season with salt and pepper.
Cook: 45 mins • 1 bell pepper, chopped Cook for 6-7 minutes or until tender. Transfer into a bowl and
• 3 eggs allow to cool as you prepare the egg mixture.
• 3 egg whites
• ¾ cup (180ml) milk Preheat oven to 350°F (180°C). Grease a 9-inch pie or square tin
• 1 tsp. garlic powder and set aside.
Nutrition per • 4.5 oz. (125g) roast
serving: chicken slices In a large bowl, whisk the eggs, egg whites, milk, garlic powder,
350 kcal • ¼ cup (25g) parmesan, salt, and pepper until combined. Arrange the veggies into the
17g Fats grated prepared pan and top with the chicken slices. Then pour the egg
13g Carbs
mixture on top, and sprinkle with grated parmesan cheese.
36g Protein
Bake for 45 minutes or until filling is set and no longer jiggles.
Store tightly covered in the refrigerator for up to 4 days.
Serve with a side salad or veggies.
GF LC
MP HPWHAT YOU NEED WHAT YOU NEED TO DO
CHOCOLATE
HUMMUS DIPCHOCOLATE HUMMUS DIP
WHAT YOU NEED WHAT YOU NEED TO DO
• 12.7 oz. (360g) chickpeas Drain and rinse the chickpeas. Put all the ingredients in a food
Serves: 8
Prep: 10 mins • 2 tbsp. natural processor or a high-speed blender and blend into a smooth
Cook: 0 mins unsweetened cocoa paste. Add more water if necessary to achieve the desired
powder consistency.
• 2 tbsp. maple syrup
• 1 tbsp. tahini Serve as a dip with fruit.
• ½ tsp. cinnamon
Nutrition per • 1 tsp. vanilla essence
serving: • 2 tbsp. water
93 kcal
3g Fats
11g Carbs
5g Protein
GF DF
LC V
QWHAT YOU NEED WHAT YOU NEED TO DO SWEET POTATO PASTE
SWEET POTATO PASTE
WHAT YOU NEED WHAT YOU NEED TO DO
• 2 large sweet potatoes Peel the sweet potatoes and cut into ¾ inch (2cm) cubes.
Serves: 4
Prep: 10 mins • ½ red chili pepper Boil in water for about 10 minutes until done. Drain, and
Cook: 10 mins • ¾ cup (150g) chickpeas, place in a tall cup, allowing to cool slightly.
drained
• 1 tsp. garam masala Halve the pepper and remove the seed with a sharp knife,
then chop into pieces and add in with the cooked
potatoes. Next, add in the chickpeas and garam masala.
Nutrition per
serving: Puree everything with a hand blender (or food processor)
140 kcal until a smooth spread has formed. Season with salt and
1g Fats pepper to taste and serve as a spread or dip.
27g Carbs
5g Protein
GF DF
V QWHAT YOU NEED WHAT YOU NEED TO DO
AVOCADO & EGG PASTEAVOCADO & EGG PASTE
WHAT YOU NEED WHAT YOU NEED TO DO
• 3 boiled eggs Boil the eggs (put in warm water and cook 5 and a half
Serves: 2
Prep: 10 mins • 1 small garlic clove, minutes after the water has boiled, then pour cold water in
Cook: 0 mins minced the pot and cool). Once cooled peel, chop into cubes and
• 1 ripe avocado put in a bowl.
• 1 tsp. lemon juice
• 1 tsp. olive oil Press the garlic, and add to the eggs.
• 3 tbsp. coriander leaves,
Nutrition per chopped Half the avocado, remove the stone and cut the flesh into
serving: cubes. Place the avocado and coriander in the bowl.. Drizzle
298 kcal with lemon juice and olive oil.
24g Fats
9g Carbs
Season everything with salt and pepper, and gently mix.
11g Protein
Garnish with more coriander.
Serve immediately on bread or on its own.
GF DF
LC MP
V QWHAT YOU NEED WHAT YOU NEED TO DO
BLACK BEAN
HUMMUSBLACK BEAN HUMMUS
WHAT YOU NEED WHAT YOU NEED TO DO
• 4 cups (250g) black beans, In a food processor, blend 1/4 cup of water from the can of
Serves: 8
Prep: 5 mins keep the water separately black beans with garlic, olive oil, tahini, lime juice, and
Cook: 0 mins • 1 garlic clove, minced spices, until smooth.
• 2 tbsp. olive oil
• 2 tbsp. tahini Add the black beans and blend for another 1-2 minutes,
• 2 tbsp. lime juice until creamy and smooth.
• ½ tsp. cumin
Nutrition per • ½ tsp. salt Serve as a dip with fresh vegetables or crackers.
serving: • ¼ tsp. cayenne pepper
91 kcal Store in a sealed container in the fridge for up to 1 week.
4g Fats
9g Carbs
4g Protein
GF DF
LC MP
V QWHAT YOU NEED
COTTAGE CHEESE, AVOCADO
WHAT YOU NEED TO DO
& SUNDRIED TOMATO WRAPCOTTAGE CHEESE, AVOCADO & SUNDRIED TOMATO WRAP
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 ¾ cups (400g) cottage Heat the wraps according to instructions. Mash the avocado
Serves: 4
Prep: 10 mins cheese with a fork and spread over the corn wraps. Season with salt
Cook: 0 mins • 2 avocados, stone & pepper.
removed
• 4 medium corn wraps Next divide the cottage cheese, tomatoes and lettuce over
• 2/3 cup (100g) sundried the avocado. Roll the wraps and wrap them tightly in cling
tomatoes film. Keep the wraps in the refrigerator until required.
Nutrition per • 4 handfuls lettuce
serving:
365 kcal
21g Fats
31g Carbs
14g Protein
GF V
QWHAT YOU NEED WHAT YOU NEED TO DO
GLUTEN FREE
PIZZA WRAPSGLUTEN FREE PIZZA WRAPS
WHAT YOU NEED WHAT YOU NEED TO DO
• 2 gluten free wraps Preheat the oven to 400F(200C).
Serves: 2
Prep: 10 mins • 4 tbsp. tomato paste
Cook: 10 mins • 3 oz. (80g) tuna, canned, Spread the tomato paste over the wraps and place them on a
drained baking tray covered with parchment paper.
• 2 tbsp. capers
• 2 handfuls rocket Pizza 1: Spread half the cheese, the tuna, and capers over the
• 2 slices Parma ham, tomato paste. Once cooked garnish with rocket.
Nutrition per halved
serving: • 10 black olives, chopped Pizza 2: Spread the remaining cheese and the olives over the
349 kcal • 2.1 oz. (60g) cheese, tomato paste. Once cooked layer with Parma ham.
18g Fats grated
22g Carbs
Bake the pizzas in the oven for about 7-10 mins until the cheese
26g Protein
has melted.
Finish garnishing before serving.
GF QSALMON
WHAT YOU NEED WHAT YOU NEED TO DO
SPRING ROLLSSALMON SPRING ROLLS
WHAT YOU NEED WHAT YOU NEED TO DO
• 4 sheets rice paper Boil a little bit of the water in a pan, remove from heat,
Serves: 4
Prep: 10 mins
• fresh coriander and dip in the rice paper one after the other, leave to
Cook: 5 mins • 7 oz. (200g) salmon, cut into soak for 30 seconds. Remove the sheets from the water
4 pieces and place on a damp cloth.
• 1 tbsp. coconut oil
• soy sauce or tamari (GF), to Place a piece of coriander on top of each sheet, cover
serve with a piece of salmon, sprinkle with freshly ground
Nutrition per black pepper, and wrap the rice paper around the fish.
serving:
154 kcal Heat the oil in the pan, and fry the rolls for 2 minutes,
10g Fats then turn over and cook for another 2 - 2.5 minutes until
4g Carbs
they are nicely browned.
13g Protein
Put on a paper towel, to cool slightly and serve with soy
sauce. Perfect with a side salad.
GF DF
LC MP
QWHAT YOU NEED WHAT YOU NEED TO DO SPINACH, TOMATO & FETA STUFFED CREPES
SPINACH, TOMATO & FETA STUFFED CREPES
WHAT YOU NEED WHAT YOU NEED TO DO
For the crepes: Mix the flour, eggs, milk, water and salt in a bowl until a
Serves: 3
Prep: 10 mins
• 1 cup (125g) flour smooth dough forms. Add the melted coconut oil and mix
Cook: 25 mins • 2 large eggs again (adding fat to the mixture means you will not need any
• 1 cup (240ml) milk, plant or during the frying process).
normal
• 3/4 cup (180ml) water, Fry crepes on a well-heated non-stick pan with a thin
sparkling is best bottom. Turn over to the other side when the bottom of the
Nutrition per • pinch of salt crepe is nicely browned, and bubbles appear on the surface.
serving: • 3 tbsp. coconut oil
356 kcal For the filling (for 6 crepes):
20g Fats For the filling: Place the spinach in a large frying pan or pot, and stirring it
26g Carbs • 9 oz. (250g) spinach often until it wilts. Transfer onto a plate.
18g Protein
• 1 tsp. coconut oil
• 1 garlic clove, crushed In the same pan heat the coconut oil and add the pressed
• 1 tsp. oregano garlic. Fry for 1-2 mins until slightly brown.
• 1 1/8 cup (150g) feta cheese,
light Transfer the spinach back into the pan and allow to heat up.
MP V
• ¼ cup (30g) sundried Season with salt and pepper and oregano. Cut the feta
tomatoes, drained cheese into cubes and roughly chop the sundried tomatoes.
NOTE: To assemble the crepes, divide the spinach, feta and
- The crepe recipe makes tomatoes evenly over the top of the crepes, then roll and
about 10-12 crepes, so you can repeat with the rest of the filling. Serve straight away or store
store some for later and try in the fridge until required.
different fillings or simply use
half the amount of the crepes
ingredients.
- The serving size is 2 stuffed
crepes per portion.WHAT YOU NEED WHAT YOU NEED TO DO EGG BROCCOLI & HAM MUFFINS
EGG BROCCOLI & HAM MUFFINS
WHAT YOU NEED WHAT YOU NEED TO DO
• ½ broccoli Preheat the oven to 360F (180C).
Makes: 6
Prep: 5 mins • 5 eggs
Cook: 15 mins • 1 clove garlic, minced Place the broccoli in a pot of boiling water and cook for
• pinch of chilli flakes, approx. 3 minutes. Strain and cut into small pieces.
optional
• 4 slices ham, chopped Beat the eggs in a medium size bowl, add the minced garlic
• 1/3 cup (30g) grated and season with salt & pepper, and chilli flakes if using.
Nutrition per cheese
serving: Grease a 6-mould muffin tray with oil or butter, and fill the
102 kcal moulds with evenly divided broccoli, ham, and grated
6g Fats cheese. Pour the beaten eggs into the moulds and bake in
4g Carbs
the oven for 10-15 mins, or until eggs have set.
10g Protein
Vegetarian option: replace the ham with feta cheese, Goats
cheese or your favourite vegetables.
GF DF
LC MP
QWHAT YOU NEED WHAT YOU NEED TO DO EASY OAT & CARROT COOKIES
EASY OAT & CARROT COOKIES
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 medium carrot, Preheat oven to 340F (170C). Mix the oats, flour, baking
Makes: 8
Prep: 15 mins grated powder and cinnamon in a bowl.
Cook: 15 mins • 1 cup (100g) instant
oats In a separate bowl whisk together, the egg melted and cooled
• 2/3 cup (100g) whole- oil, vanilla extract and maple syrup. Fold in the dry ingredients
grain flour and mix well.
• 1 tsp. baking powder
Nutrition per • 1 tsp. ground cinnamon Add in the finely grated carrot and mix again.
cookie: • 3 tbsp. coconut oil,
181 kcal melted Spoon the mixture (1 heaped tbsp. per cookie) onto a baking
7g Fats • 1 egg tray lined with paper and shape into rounds, leaving space
26g Carbs
• 1 tsp. vanilla extract between each cookie as they will spread slightly while
3g Protein
• 5 tbsp. (75ml) maple cooking.
syrup
Place in the preheated oven and bake for 12-15 minutes until
slightly browned. Remove from the oven and allow to cool
completely before serving.
DF MP
VWHAT YOU NEED WHAT YOU NEED TO DO CRANBERRY & BANANA BREAD
CRANBERRY & BANANA BREAD
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 ¼ cup (160g) oat flour Preheat oven to 350F (180C).
Serves: 12
Prep: 10 mins • 3/4 cup (65g) ground
Cook: 65 mins almonds Line an 8×5-inch loaf tin with baking paper. In a large bowl,
• 1 tsp. baking soda combine flours, baking soda and salt.
• ¼ tsp. sea salt
• 2 tbsp. coconut oil, In a food processor or blender combine coconut oil, coconut
melted sugar and maple syrup. Add in the mashed bananas, eggs and
Nutrition per • 1/3 cup (70g) coconut vanilla until well blended.
serving: sugar
202 kcal • 2 tbsp. maple syrup Next fold in the flour and blitz again, until blended. Gently stir in
9g Fats • 3 ripe bananas, mashed cranberries and chocolate chips.
29g Carbs
• 2 eggs
5g Protein
• 1 tsp. vanilla extract Pour batter into the loaf pan and bake for 60 to 65 minutes,
• 1/3 cup (40g) dried until an inserted toothpick comes out clean. Let the bread cool
cranberries, chopped in the pan for 15 minutes, before removing it out onto a wire rack
• 1/3 cup (60g) dark to cool completely.
chocolate chips
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NWHAT YOU NEED WHAT YOU NEED TO DO
BANANA & COCONUT BREADBANANA & COCONUT BREAD
WHAT YOU NEED WHAT YOU NEED TO DO
• 3 ripe bananas Preheat the oven to 350F (175C).
Serves: 12
Prep: 10 mins • 3 eggs
Cook: 45 mins • 1 ½ cup (150g) oat flour, Place the bananas and dates in a high-speed blender and
sifted blitz until smooth. Add in the eggs and combine with the
• 3 medjool dates batter. Finally, fold in all the remaining ingredients and mix
• 2 tsp. baking powder well.
• ¼ cup (40g) dark chocolate
Nutrition per chips Line a bread tin with baking paper, transfer the batter and
serving: • ½ cup (65g) walnuts, bake the banana bread for 45 minutes in the preheated
184 kcal chopped oven. Let the banana bread cool slightly in the tin and then
9g Fats • 1/3 cup (30g) desiccated move on a cake rack to cool completely.
22g Carbs
coconut
5g Protein
• Pinch of salt
DF MP
V NWHAT YOU NEED WHAT YOU NEED TO DO LEMON, COCONUT & CHIA SEED MUFFINS
LEMON, COCONUT & CHIA SEED MUFFINS
WHAT YOU NEED WHAT YOU NEED TO DO
• ½ cup (60g) coconut flour Preheat oven to 350F (180C). Line a muffin tray with paper
Makes: 12
Prep: 10 mins • 2 tbsp. chia seeds muffin cups.
Cook: 25 mins • ¼ tsp. baking soda
• zest from 2 lemons In a medium bowl add coconut flour, chia seeds, baking
• pinch of salt soda, lemon zest, and a pinch of salt. Mix well.
• ¼ tsp. vanilla extract
• 2 tbsp. lemon juice In another bowl crack the eggs and add, vanilla extract,
Nutrition per • 1 tbsp. apple cider vinegar almond milk mixed with stevia or honey, melted coconut oil,
serving: • ½ cup almond milk lemon juice, and apple cider vinegar.
138 kcal • 4 tbsp. honey
8g Fats • 4 eggs Next fold in the dry ingredients into the wet, mixing well until
15g Carbs
• ¼ cup (60ml) coconut oil, a smooth batter is formed.
3g Protein
melted
Pour the batter into paper muffin cups dividing equally
between the 12 cups.
Bake for 20-25 minutes, or until an inserted toothpick comes
GF DF
out clean.
LC MP
Once baked, remove from the oven and transfer the muffins
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onto a rack to cool completely.WHAT YOU NEED WHAT YOU NEED TO DO
NUT BREADNUT BREAD
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 ½ cup (140g) almond Preheat the oven to 360F (180C).
Serves: 12
Prep: 10 mins flour
Cook: 40 mins • 1/3 cup (40g) sunflower In a large bowl mix almond flour, sunflower seeds, sesame
seeds seeds, pumpkin seeds, flax seeds and baking powder.
• 1/3 cup (50g) sesame
seeds Add in the melted coconut oil, eggs, salt and oregano and
• ¼ cup (20g) pumpkin mix well until a batter has formed.
Nutrition per seeds
serving: • 2 tbsp. flax seeds Line a bread tin with baking paper and transfer the batter
160 kcal • 2 ½ tsp baking powder into it.
13g Fats • 2 tbsp. coconut oil, melted
4g Carbs
• 4 eggs Bake the bread for about 40 minutes in the oven. Before
7g Protein
• 1 tsp. mixed dried herbs removing the bread from the oven insert a wooden skewer
inside the bread to check if it is ready. If the skewer comes
out clean, then it is cooked, if not then bake for another 5-10
minutes.
GF DF
Remove the bread from the tin and allow to cool completely
LC V before slicing.
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