lunch ideas

The Murray Diet

It’s no secret that Andy Murray was victorious over the weekend at this year’s Wimbledon tennis tournament. He became the first Brit in 77 years to win the title and he’s been fighting hard for a long time for it.

Andy Murray Winning Wimbledon

We decided to take a look at what’s in the winner’s diet to understand how he managed to impress the whole nation with his triumph.


Andy’s fish-based diet mainly consists of his favourite dish, sushi. The delicacy normally consumed in small portions is eaten by Murray daily where he can eat up to 50 portions in one sitting.

Sushi and other fish based dishes are high in protein and carbohydrates and enhance concentration, which is vital for any sportsman. The omega-3 fatty acids in fish are linked to heart protection and improved circulation, whilst rice is another good source of protein. Its fresh taste is also what appeals to the tennis playing Scot that scientists believe is the reason behind the Japanese being among one of the healthiest nations in the world.

Murray playing tennis

He needs to eat within an hour of the end of a match to replenish his lost energies and has his team track down a high-end sushi restaurant near to where he plays. At Wimbledon, he has been known to have a cooler box of sushi brought to him at the end of a late game.

He also eats large quantities of red meat, pasta and rice spread across six meals in a day totalling 6,000 calories a day, which he washes down with six litres of water. The energy-rich meals are burned off throughout the day during his gruelling fitness schedule including tennis practice sessions, hot Bikram yoga, stretches and weight training.

Fancy tasting what it’s like to be a winner? There’s some great recipe ideas on the BBC Food website.

If you go to Down the Woods Today…

We’ve all been enjoying the glorious weather recently. Heading to the local park on a sunny day is a must. Why not enjoy a lazy summer’s afternoon with a picnic?


The classic choice for a picnic is a selection of sandwiches and snacks. Today, we take a look at some other suggestions for a lunchtime picnic.

Quiche Lorraine

Quiche is the perfect partner to a picnic. You can fill it with your favourite ingredients, it can be eaten hot or cold, with or without cutlery. It’s easily transportable in a lunchbox and won’t easily crumble. A firm favourite is quiche Lorraine, check out this recipe from the BBC Food website.

Peach and Roasted Vegetable Salad

A salad is a great tasting, light on the waistline picnic treat. It allows for a combination of flavours that seem to taste even better in the sunshine. Be experimental with ingredients and you’ll be surprised at the results. How delicious does the Peach and Roasted Vegetable Salad look?

Picnic Pie

Nothing beats a homemade pie. They may take some time making but you can store them in the freezer until you decide to go on a picnic. With a wide range of fillings, including bacon and egg, chicken and stuffing and the traditional pork pie, there is no better way to indulge.

Chocolate and Cherry Slice

And for afters? This decadent chocolate slice brimming with glacé cherries is an ideal snack for a picnic: serve with clotted cream and fresh rasberries.

Homemade Lemonade

Why not wash it all down with a refreshing, summery drink? Homemade lemonade is easy to prepare and quenches your thirst on a hot day. Just for adults – why not create your favourite cocktail to enjoy on your afternoon day off? Or if you’re really wanting to treat yourself a bottle of bubbly is just as enjoyable.

Don’t forget to pack a picnic rug. There is nothing worse than grass stains on your bottom. There’s a great range of picnic ware available at John Lewis. As well as this, be considerate of the environment by taking along a rubbish bag so you don’t leave a mess behind.

So what are you waiting for? Gather your family or friends and head out to your local park to enjoy the sunshine.

Warm Chicken Salad with Peppers, Pears & Toasted Pinenuts

A warm chicken salad makes a wonderful Autumn weekend dish and is a great way to use up leftover roast chicken. This recipe calls for just that, but freshly roasted chicken breasts work just as well.

The combination of warm, salty chicken with crisp refreshing pear, peppery rocket and crunchy pine nuts is a real winner.


Leftover roast chicken, wrapped in foil and re-warmed at 350 (save juices and drippings)

1 bunch of Rocket, washed and torn

2 pears, sliced paper thin

4-6 small sweet peppers, slivered

1/4 c. pine nuts, toasted

2 Tbs. finely chopped rosemary

2 shallots, thinly sliced

Juice of 1/2 lemon

2 Tbs. sherry vinegar

1 Tbs. whole grain mustard

1/2 c. olive oil

Method –

Combine chicken, Rocket leaves, peppers, pears and pine nuts in a large bowl.

Place rosemary, lemon juice, sherry vinegar & mustard in a small bowl and whisk to combine. Continue whisking while slowly drizzling in olive oil until emulsified. Whisk in roast chicken juices/drippings.
Add dressing to salad and toss until well combined. Serve at once.

Recipe and images courtesy of

Cucumber Sandwich Anyone?

According to the Telegraph today, that bastion of British dining, the humble cucumber sandwich, is the ultimate cooling food to eat in the heat.

Although today’s temperatures may not be exactly scorching, we do love a classic cucumber sandwich!

These elegant open sandwiches would be perfect for a stylish afternoon tea at a wedding or event –

Cucumber sandwiches also make a delicious, healthy lunch. Try adding cream cheese or feta cheese, avocado, roasted nuts or egg to make them more filling.

Cucumber works beautifully with dill, parsley, black pepper, poppy seeds and even fresh chilli.

Jar Foods

Last week we shared a link on our Facebook page which featured a fantastic lunch idea – a layered salad in a jar. Portable, easy, fresh and healthy. What could be better for a tasty lunch on the go?

You readers seemed to love the idea, so we looked further in to it and found some more fantastic, jar food ideas. Today we share some of our favourite recipes. Click on the links below each picture for the full recipe details.

~ Courgette and Goat Cheese Tarts in a Jar ~

~ Banana Split Cake in Jars ~

~ Mini Apple Pies ~

~ Peach Cobbler ~

~ Whole Wheat Buttermilk Rolls in a Jar ~

~ Caprese Salad ~

Why not get expreimental and see what you vcan create for a delicious jar meal? Let us know how you get on!

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