Day 10 of the 30-Day Kick-Up-the-Arser

Simple Breakfast, Lunch & Dinner Ideas

No more sad desk salads or meal-prep misery.

You don’t need to spend hours in the kitchen to eat well—but you also don’t need to wing every meal and end up grabbing the nearest thing, only to be starving again an hour later.

Here’s how to build quick, sensible meals without turning into a meal-prep robot.

Quick Breakfast Ideas (Fast & Filling)

Greek Yoghurt & Berries (2 minutes)

200g 0% Greek yoghurt

50g mixed berries

10g honey or nuts

Optional: scoop of protein powder

Fast, filling, and keeps you going until lunch.

Quick Lunch Ideas (No Sad Desk Salads)

Peri-Peri Chicken Wrap (5 minutes)

100g pre-cooked chicken breast

1 wholegrain wrap

1 tbsp peri-peri sauce

Add lettuce, peppers, or whatever’s slowly dying at the bottom of the fridge

Takes minutes, tastes decent, and beats panic-buying a “healthy” meal deal that isn’t actually filling.

Easy Dinner Ideas (Quick & No-Nonsense)

Chicken Stir Fry & Rice (Ready in 15 minutes)

150g chicken breast

200g stir-fry veg

1 pack of microwave rice

Soy, garlic, chilli, fajita mix—whatever’s there

The Point…

Meals don’t need to be impressive.

They need to be quick, filling, and something you can repeat on days when you can’t be bothered.

If you’ve got protein, fibre, and something that resembles a vegetable, you’re already ahead of most people.

Your Task for Today

Pick one meal you repeatedly screw up and fix it.

Use today’s “Speedy Meals Guide” to plan at least one quick meal this week.

Stop saying you “don’t have time”—most of this takes under 10 minutes.

On the next one: Weekend Eating – How to Have a Life Without Ruining Your Progress.

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