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Picnic-Proof Meals
Not all food is built to leave the house. This 5-day plan is packed with meals that travel well, hold their texture and still taste good after sitting in a lunchbox, picnic bag or fridge. Think sturdy salads, dips, wraps, picky bits and food that does not go sad and soggy the second you step outside.
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Halloumi Couscous Salad with Crumbled Feta & Tenderstem
This vibrant couscous salad is a go-to for sunny days, packed with hearty ingredients and fresh flavours. Charred halloumi, tender couscous, and a mix of colourful veggies make it a standout dish that’s perfect as a BBQ side or a satisfying main for any crowd. With a balance of textures and a drizzle of zhoug dressing, it’s a versatile favourite that even the most devoted meat-eaters will love.
Total Time
25 minutes
Calories
750
Protein
25g
Carbs
80g
Fat
35g
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Mini Prawn & Chive Toasts
Crispy, golden, and packed with flavour, these Mini Prawn & Sesame Toasts take a beloved classic to the next level. Best served with sweet chilli sauce, they’re an irresistible snack that you’ll keep coming back to!
Prep Time
15 minutes
Total Time
25 minutes
Calories
320
Protein
10g
Carbs
25g
Fat
20g
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Harissa Feta & Sun-Dried Tomato Focaccias
These Harissa Feta & Sun-Dried Tomato Focaccias are a flavour-packed twist on the classic Italian bread. Each mini focaccia is golden, crusty, and infused with a rich harissa-spiced topping, creamy feta, and tangy sun-dried tomatoes. Perfect for tearing, dipping, or pairing with soups and salads.
Total Time
35 minutes
Calories
380
Protein
7g
Carbs
32g
Fat
26g
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Super Grain Spinach Tomato & Feta Salad
This nutrient-packed, high-protein grain salad combines fresh baby spinach, juicy grilled tomatoes, and creamy feta for a wholesome yet refreshing bite. The herby mint salsa verde and optional lemon and mint yoghurt bring brightness and depth, making it a perfect light meal or side dish packed with flavour.
Total Time
20 minutes
Calories
511
Protein
22.8g
Carbs
43.5g
Fat
26g
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Goat's Cheese & Blackcurrant Crostini with Thyme
This crostini pairs the rich, velvety smoothness of goat cheese with the sweet-tart burst of blackcurrant. Whether you're hosting a gathering or indulging in a solo treat, these crostini are the perfect blend of elegance and comfort!
Total Time
5 minutes
Calories
80
Protein
3g
Carbs
9g
Fat
4g
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For
4
M
I
Fruit and Vegetables
100 g Tender stem broccoli
40 g Pomegranate seeds
3 handfuls Wild rocket
2 large handfuls Baby spinach
0.5 Red onion
0.5 Cucumber
3 Baby sweet pointed peppers
1 Medium courgette / zucchini
0.8 Spring onion, white part only, finely chopped
4 large handful Baby spinach (large handful)
40g Edamame
32 Cherry tomatoes
2 Small red onion
Meat, Poultry, Fish
120 g Raw king prawns, peeled & deveined
Plant Based Proteins
100 g Cooked chickpeas
0.8 tbsp Aquafaba / chickpea water
Dairy & Alternatives
250 g Halloumi cheese
30 g Feta cheese
30 g Feta cheese or vegan alternative
120 g Feta chunks
Lemon & mint yoghurt
50 g Soft goat's cheese
Pasta, Rice & Grains
300 g Giant couscous
400 g Ready-made grains of your choice
Herbs & Spices
1 tbsp Flat leaf parsley
0.5 tsp Lemon zest
1 Large garlic clove
1 tsp Coarse black pepper
28 g White sesame seeds
1.6 Garlic cloves, minced
0.8 Thai red chilli, minced
0.8 tbsp Chives, finely chopped
0.4 tbsp Black sesame seeds
0.4 tsp White ground pepper
0.2 tsp Ginger, grated
1 handful Parsley
1 pinch Isot / red chilli pepper flakes
0.5 tbsp Harissa
Black pepper
Fresh mint
to taste Pepper
0.3 handful Fresh thyme
Baking
240 g Plain flour
Cupboard Staples
2 tsp Olive oil
0.5 Vegetable stock cube
1 tbsp Olive oil (tbsp)
Salt
6.4 slices White bread, crusts removed, cut into squares
1.6 tbsp Panko breadcrumbs
192 ml Groundnut oil, for frying
0.8 tsp Light soy sauce
0.8 pinch Msg, optional
1 tsp Instant yeast
1 cup Extra virgin olive oil
1 tsp Fine salt
Flaky salt
Canned & Jarred
Sweet chilli sauce, to serve
3 Sun-dried or roasted tomatoes
1 handful Kalamata olives
4 tbsp Mint salsa verde
Blackcurrant conserve or jam of your choice
Other
2 tbsp Zhoug dressing
240 ml Warm water
4 squeeze Lemon juice
0.3 Demi baguette (or regular)
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