Enjoy a lighter lockdown with DIY sushi, healthy nuggets for adults, and gourmet sandwiches 

Finding the time to eat a decent lunch while you’re working from home can be surprisingly hard.

It’s just too easy to graze almost constantly to alleviate boredom — a couple of pieces of toast and a few biscuits here, or a pot of yoghurt there — without ever sitting down to a proper meal.

Yet despite all the snacks, you’re hungry, unsatisfied and out of sorts at the end of the day. And possibly a pound or two heavier by the end of the week.

‘Some people can find themselves a bit lost once their usual routine is taken away,’ says Julia Westgarth, head of programme at WW, formerly Weight Watchers.

‘And even people who are used to being at home may find it stressful to have to cook for themselves —and possibly family members too — twice a day.’

But being able to enjoy a healthy lunch during lockdown doesn’t have to be a chore or an elaborate performance.

Today, as we continue our exclusive WW series to help you to meet the extraordinary challenges of life during lockdown, we’re sharing tasty yet simple suggestions for enjoyable midday meals that won’t pile on unwanted weight.

None requires you to slave for ages in the kitchen when you should be on a Zoom call with your work colleagues.

‘A bit of forward planning for your midday meal will really pay dividends and help you to avoid that aimless, last-minute fridge-foraging that usually ends up with you eating more than you intended of foods that won’t help your health or waistline,’ says Julia.

If you like to eat little and often, for instance, calculate your day’s snacks and meals according to your SmartPoints Budget, then put them all together in a basket or on a shelf of the fridge in the morning — this will help you to pace yourself throughout the day.

If you prefer to eat a hot meal, make sure you have a leftover portion of last night’s healthy WW supper to hand to reheat when it is needed.

‘Think about adding interest to your meals with exciting flavours rather than with saturated fats and sugars that contain extra calories,’ Julia advises.

‘Our recipes suggest interesting spices you can easily find in the supermarket. Invest in a few small jars that you can use over and over again.’

Another clever tip is to add extra ingredients to a tin of shop-bought tomato soup to make it more satisfying — stirring in pieces of cooked chicken, leftover cooked or tinned vegetables, spinach leaves or a dash of low-fat yoghurt as you heat it up.

‘Try to stick to your regular eating and drinking routine as far as possible,’ advises Julia, ‘and make sure you get up from your desk and sit somewhere else when you have something to eat.’

This will help you to savour your food — even if it’s only for 15 minutes or so — instead of mindlessly eating as you carry on typing. 

This, in turn, can help you to feel more satisfied and calmer when you head back to work at your desk.

If you’ve put on weight over the past month, myWW’s programme means you’ll be spoiled for meal options that can help you to shed the extra pounds you’ve gained during the lockdown.

Miso houmous

Prep time 15 minutes

Serves 8

• 400g tin chickpeas in water, drained and rinsed
• 80g white miso paste
• 60ml lemon juice, freshly squeezed
• 1 tbsp olive oil
• 1 garlic clove, chopped
• 1 tsp toasted sesame oil
• 1 tsp fresh ginger, grated
• Small handful coriander, chopped
• 2 spring onions, trimmed and thinly sliced
• 1 tsp sesame seeds
• Mixed vegetable crudités, for dipping (we used baby carrots, radishes and celery)

Place the chickpeas in a food processor along with the miso paste, lemon juice, olive oil, garlic, sesame oil and ginger. 

Blitz until smooth, then scrape the houmous into a serving bowl and stir in the coriander and half of the spring onions.

Meanwhile, toast the sesame seeds in a dry frying pan for 3 minutes over a medium heat, shaking the pan occasionally, until golden.

Scatter the remaining spring onions and the toasted sesame seeds over the houmous and serve with the crudités.

Veggie sushi bowl

Prep 10 minutes + pickling

Cook 35 minutes

Serves 4

• 250g sushi, short grain or Arborio rice
• 2 large carrots, made into ribbons with a vegetable peeler
• 1 large cucumber, made into ribbons with a vegetable peeler
• 3½ tbsp rice wine vinegar
• ½ tbsp agave syrup
• 1 tbsp fresh ginger, thinly sliced
• 1 tsp black sesame seeds
• 1 tbsp sesame oil
• 2 tbsp soy sauce
• ¼ tsp wasabi paste
• 1 red pepper, deseeded and thinly sliced
• 175g ready-cooked edamame beans
• 20g pickled ginger

Rinse and drain rice, then cook to packet instructions.

Meanwhile, put the carrots and cucumber ribbons in a small bowl and pour over 3 tablespoons of the vinegar and the agave syrup. 

Add the fresh ginger and set aside to pickle for 10 minutes, then drain and toss with the sesame seeds. Remove the ginger and discard.

Combine the sesame oil, soy sauce, wasabi paste and remaining vinegar in a small bowl and set aside.

Divide the rice between 4 bowls and top with the pickled vegetables, red pepper, edamame beans and pickled ginger.

Now, drizzle over the wasabi dressing and serve.

Tofu nuggets with ranch style dressing

Prep time 25 minutes

Cook time 10 minutes

Serves 4

• 280g block extra-firm tofu
• 75ml unsweetened almond milk
• 2 tbsp plain flour
• 75g panko breadcrumbs
• ½ tsp sweet smoked paprika
• ¼ tsp mild chilli powder
• ¼ tsp ground turmeric
• ½ tsp garlic granules
• 200g plain soya yoghurt
• 1 tbsp cider vinegar
• 2 tsp maple syrup
• Juice of ½ lemon, plus lemon wedges, to serve
• ½ tbsp fresh dill, finely chopped, plus extra to serve
• ½ tbsp snipped fresh chives, plus extra, to serve
• Calorie-controlled cooking spray

Drain the tofu, then wrap in kitchen paper and place between two plates. 

Weigh down the top plate with a tin and set aside for 15 minutes, then cut the tofu into 3cm cubes. 

Put the almond milk and flour in a small bowl and whisk to a smooth batter. Put the breadcrumbs, paprika, chilli powder, turmeric and garlic granules in another bowl and stir together. 

Dip the tofu into the batter to coat, then roll in the breadcrumb mix and set aside.

Whisk the yoghurt, vinegar, maple syrup and lemon juice together in a small bowl and stir in the herbs. 

Mist a large non-stick frying pan set over a medium-high heat with cooking spray and fry the nuggets for 3-4 minutes, until golden. 

You may need to do this in batches. Serve, scattered with extra herbs, with the lemon wedges to squeeze over plus the dipping sauce.

Tuna salade Niçoise

Prep time 10 minutes

Cook time 10 minutes

Serves 4

• 450g new potatoes, halved or larger ones quartered
• 200g fine green beans, trimmed
• 1 small round lettuce, leaves separated
• 2 x 160g tins tuna in spring water, drained and flaked
• 2 tbsp capers, drained
• 8 Kalamata olives, pitted and halved

For the dressing

• 1 tsp Dijon mustard
• 5 tsp cider vinegar
• 1 tbsp extra-virgin olive oil
• ½ tsp English mustard powder
• ½ small garlic clove, crushed
• ¼ tsp dried herbes de Provence

Put the potatoes in a pan, cover with cold water and bring to the boil. Reduce the heat and cook for 5 minutes. 

Add the beans and cook for 4 minutes until the potatoes are tender and the beans are cooked but still firm. Drain and transfer to a large bowl.

Meanwhile, put all the dressing ingredients in a clean jar. Seal with a tight-fitting lid and shake to combine. Drizzle half the dressing over the potatoes and beans and toss together. 

Add the lettuce and toss again to coat. Arrange the dressed salad on a serving platter or in a large salad bowl, then top with the tuna, capers and olives. 

Drizzle over the remaining dressing and serve.

Griddled aubergine bánh mì

Prep time 10 minutes

Cook time 25 minutes

Serves 4

• 2 large aubergines, trimmed and cut into 5mm-thick slices
• 1 garlic clove, crushed
• Calorie-controlled cooking spray
• 70g red cabbage, finely shredded
• 1 large carrot, made into ribbons with a vegetable peeler
• 1 tbsp rapeseed oil
•  ½ tablespoon rice vinegar
• 2 tsp agave syrup
• Juice of ½ lime
• ½ red chilli, deseeded and finely chopped
• 4 x 70g small white baguettes
• Small handful fresh mint leaves

Set a large non-stick griddle pan over a medium-high heat. Rub the aubergine slices with the garlic, then mist with cooking spray. Season to taste. 

When the griddle is smoking hot, add the aubergine slices and cook for 3 minutes on each side, until tender and charred, then transfer to a plate and set aside. You will need to do this in batches.

Put the cabbage and carrot into a small bowl. In a small jug, whisk together the oil, vinegar, agave syrup, lime juice and chilli. 

Add the dressing to the cabbage and carrot, then toss together before setting aside.

Split the baguettes lengthways. Layer with the aubergine, cabbage, carrot and mint, then serve.

Chicken & halloumi skewers

Prep time 25 minutes + marinating

Cook time 15 minutes

Serves 4

• Grated zest and juice of ½ lemon
• ½ tbsp extra-virgin olive oil
• 4 sprigs fresh thyme, leaves picked
• 1 red chilli, deseeded and finely chopped
• 2 x 165g skinless chicken breast fillets, cut into chunks
• 220g light halloumi, cubed
• 1 red pepper, deseeded and cut into chunks
• 1 courgette, cut into chunks
• 200g fat-free natural yoghurt
• 1 tbsp harissa pastel 60g rocket, to serve

Soak 4 wooden skewers in a shallow dish of cold water for at least 10 minutes. Set aside. 

Put the lemon zest and juice, olive oil, thyme leaves and chilli in a small jug and whisk to make a marinade.

Put the chicken, halloumi, pepper and courgette in a medium bowl, drizzle over the marinade and stir to combine, then cover with cling film and chill in the fridge for 2 hours. 

Heat grill to high. Thread the marinated ingredients onto the skewers, then grill for 10 minutes, turning halfway through, until the chicken is golden and cooked through. 

Put the yoghurt and harissa paste in bowl and stir together. Serve the skewers with the harissa yoghurt drizzled over, and with the rocket leaves on the side.

Turkey scotch eggs

Prep time 25 minutes + chilling

Serves 8

• 9 eggs
• 1 small onion, finely chopped
• 1 garlic clove, crushed
• 500g turkey breast mince
• Handful fresh thyme, rosemary and parsley leaves, finely chopped
• 4 tbsp plain flour, plus extra for dusting
• 50g panko breadcrumbs
• 1 tbsp rapeseed oil

Bring a pan of water to the boil over a medium-high heat, then reduce to a simmer. Carefully add 8 of the eggs using a slotted spoon and cook for 6-8 minutes. 

Drain, fill the pan with cold water and set aside for a few minutes to allow the eggs to cool, then peel and pat dry with kitchen paper.

Meanwhile, mix together the onion, garlic, turkey mince and herbs.

Divide the meat mixture into 8. Dust the work surface with flour, roll each portion of mince into a ball, then flatten into a circle large enough to encase an egg. 

Put an egg in the centre and use your hands to mould the mince around it so it’s completely covered.

In a shallow bowl, beat the remaining egg. Put the flour on a plate and the breadcrumbs on a separate plate. Roll each egg in the flour, then the beaten egg and finally the breadcrumbs. Put on a baking tray and chill for 30 minutes.

Preheat the oven to 200c/fan 180c/gas 6. Heat the oil in a frying pan and fry the eggs, in batches, for 1-2 minutes, until starting to colour. 

Transfer to a baking tray and bake for 10-12 minutes until golden.

Fruit & grain snack bars

Prep 15 minutes

Cook 15 minutes

Makes 32

• Calorie-controlled cooking spray
• 90g dried apricots
• 70g dried cranberries
• 70g raisins
• 90g porridge oats
• 75g unsalted sunflower seeds
• 30g wheat bran
• 50g chopped pecans or walnuts
• 50g skimmed milk powder
• 30g wholemeal flour
• 1 tsp ground cinnamon
• ½ tsp salt
• 1 ripe banana, cut into chunks
• 2 eggs
• 100g maple syrup
• 1 tsp vanilla extract

Preheat the oven to 180c/fan 160c/gas 4. Mist a 22cm x 32cm baking tray with cooking spray and line with baking paper, leaving a little hanging over the edge.

Put the dried fruit, oats, sunflower seeds, wheat bran, nuts, milk powder, flour, cinnamon and salt into a food processor, then blitz until the dried fruit is finely chopped but not puréed.

Add the banana, eggs, maple syrup, and vanilla extract and blitz again until just combined.

Press the mixture into the prepared baking tray and bake for 15 minutes, or until golden and firm to the touch.

Remove from the oven and allow to cool completely in the baking tray on a wire rack, then lift out on the paper and cut into 32 bars.

 12 golden rules for resisting the munchies

Reaching for a biscuit when you’re stressed or bored may seem instinctive, but there are strategies you can use to change the way you behave, says Dr Gary Foster, WW chief scientific officer. 

Here are his golden rules to help you when temptation strikes.

Hide food

‘Make sure that you can’t see food you’re likely to eat when feeling stressed — put it in a tin or cupboard out of view,’ Dr Foster advises. Another good idea is to work and eat in different areas.

Measure out snacks

Ensure you have healthy alternatives to hand and measure out all snacks into healthy-sized portions. 

This means portion size has already been decided — which is not within your control when you’re bored or anxious. You won’t be able to cut a large slice of something (then help yourself to a second to ‘neaten’ it off afterwards!)

Savour each bite

Properly pay attention to your food by sitting down to eat and savouring each bite — even if it’s only for a snack. Don’t chew mindlessly as you roam about.

Shift focus

The second you feel stressed and drawn to food, make yourself do something different to shift the focus of your attention. Give a friend a call or walk around the garden, for instance. Remind yourself that cravings are only patterns of activity in the brain that will pass after about 20 minutes.

Deny yourself

When you start thinking about reaching for a snack, tell yourself: ‘I’m not really hungry. I’m just stressed. And eating will make things worse.’

Take a breath

Deep breathing can be an effective way to calm strong emotions. Concentrate on inhaling slowly and deeply for a count of ten and then releasing the breath. 

Repeat several times. This will reduce the tension in your upper body and reduce negative feelings. This can help get you through without turning to food.

No-guilt treats 

If all else fails, opt for a ZeroPoint snack that takes a while to prepare, such as a small fruit salad.

Truly hungry?

Consider if you are actually hungry. Genuine hunger is unmistakable — you get a rumbling stomach and may even feel weak if you haven’t eaten for a while. Pause and analyse your feelings. Do you really need food or are you just bored, or feeling miserable? 

Head outdoors 

Even if you can only manage a trip around the block, take your daily exercise break if you can and try to focus on everything around you, while practising social distancing. This will make you feel more mindful and help to reduce stress.

Be grateful

It can be easy to focus on the negative. Instead, list three things you’re grateful for. This can help to break the loop of an unhelpful thought pattern that could lead you to snack.

Get active

All activity is good activity. Research shows you’ll lose 20 per cent more weight if you follow a programme that combines exercise and healthy eating than by diet alone.

Earn points

Boost your SmartPoints Budget by earning FitPoints for any activity — from an online yoga class to a walk. Strength building (5 points), running (9 points) and high-intensity workouts (5 points) earn the most, but all exercise counts. 

(Based on the latest science, FitPoints is a personalised measurement of your activity based on height, weight, age and gender, and will vary between members).