Make yourself a healthy week of lunches

Fried Chicken – Nas feat. Busta Rhymes

Hmm… Fried chicken, fly vixen
Give me heart disease but need you in my kitchen
You a bird but you ain’t a ki’
Got wings but you can’t fly away from me
Driving in your bucket seats
All the way from Kentucky to fuck with me
Look what you done to me, was number one to me
After you shower, you and your gold metal flour
Then you rub your hot oil for about a half an hour
You in your hot tub I’m looking at you salivating
Dry you off I got your paper towel waiting
Lay you down cause you’re red hot
Louisiana style you make my head rot
Then I flock to the bed then plop
When we done I need rest
Don’t know what part of you I love best
Your legs or your breast

Meal Prep and the 80/20 rule

Have you ever heard of the 80/20 rule to help you lose weight?

Basically, it is this… when it comes to eating food, 80% should be healthy food and 20% is food that is considered a treat. I personally like this concept, because it allows me to still eat the treats, without feeling guilty.

What really helps me to maintain the 80% healthy food, is that I prep my Breakfast and lunch for the week. This helps me avoid buying fast food on the way to work or eating the cafeteria food – which also saves me a lot of money. I store each days food in a reusable Bento Box, so they are ready and easy for me to grab’n’go on each day as I leave the house.

Below I have described the meals that I would make for a week. This is a good starting point, but also feel free to mix things around a bit and create your own flavours and side dishes.

Lunch menu – the main course

Main Course Ingredients Better than the Original - BttO

1 – Chicken Meatball – Ingredients

  1. Minced chicken
  2. Salt & Peppa (favourite group)
  3. All-purpose Soy seasoning or regular reduced soya sauce
  4. Hoisin sauce to taste
  5. Green onions

Combine all the ingredients in a bowl and mix them together. Then make them into the size of a golf ball and cook in a frying pan on medium heat – until fully cooked.

2 – Fish (Tilapia) – Ingredients

  1. Tilapia fillet
  2. Salt & Pepper and garlic

Put the fish fillet (with Salt and Pepper to taste) in a non-stick frying pan, with a teaspoon of Olive oil. Cook on one side then turn once and cook the other side. Do not over cook.

Side dishes

1 – Snow peas – Ingredients

  1. Snow peas
  2. Garlic
  3. Salt & Pepper

Add ingredients in a non-stick pan and quickly cook on high heat for a minute or two.

2 – Quinoa

Follow instructions on package.

*I like to add salt, onions and garlic in water and bring to boil, before I add the Quinoa.

3 – Oven roasted sweet potatoes – Ingredients

  1. Olive oil
  2. Salt & Pepper
  3. Sweet potatoes.

Dice the Sweet potatoes into small cubes and combine ingredients in a bowl. Then put ingredients on a baking sheet and bake for 25-30 mins (or until the potatoes are soft in the middle).

fish and chicken - Better than the Original - BttO


  1. Mid-morning: I like to have some wasabi green beans.
  2. Mid-afternoon: I might have some dark chocolate Almonds.
  3. After work: or on my travel home after work, I usually snack on pumpkin seeds.

There you have it, my lunches for the week!

Please, share with us any your meal prep ideas you have and if you are trying to loose weight, try to stay active!

Better than the Original - Meal prep - BttO -

5 thoughts on “Make yourself a healthy week of lunches

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