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Healthy Low-Carb Lunches That Keep You Energised

A well-balanced lunch isn’t just about filling your plate—it’s about fueling your body for sustained energy, focus, and vitality throughout the day. These nutritious, low-carb, and flavour-packed recipes are designed to keep you feeling light, satisfied, and energised without the post-lunch sluggishness.

From the fresh and zesty Courgette Noodles with Pesto and Cherry Tomatoes to the protein-rich Grilled Chicken Caesar Salad Wraps and the flavourful yet wholesome Cauliflower Fried Rice with Shrimp, each meal is a delicious way to nourish your body while keeping carbs in check.

Easy to prepare and bursting with taste, these recipes will help you stay full, focused, and ready to take on the rest of your day!

1. Courgette Noodles with Pesto & Cherry Tomatoes

Ditch traditional pasta and embrace a healthier version with courgette noodles! This light yet flavourful dish is packed with nutrients and makes for a refreshing midday meal.

Ingredients:

  • 2 medium courgettes, spiralised into noodles
  • 1 cup cherry tomatoes, halved
  • ¼ cup basil pesto (store-bought or homemade)
  • Salt and pepper to taste
  • Optional: grated Parmesan cheese for garnish

Method:

  1. Heat a skillet over medium heat.
  2. Add courgette noodles to the skillet and cook for 2-3 minutes, tossing occasionally.
  3. Add cherry tomatoes to the skillet and cook for another 1-2 minutes.
  4. Remove from heat and mix in the basil pesto until evenly coated.
  5. Season with salt and pepper to taste.
  6. Serve hot, garnished with Parmesan cheese if desired.

Health Benefits:

  • Low-Calorie Alternative: Courgette noodles are a great substitute for carb-heavy pasta.
  • Packed with Antioxidants: Tomatoes and basil offer anti-inflammatory properties.
  • Rich in Healthy Fats: Pesto provides heart-healthy monounsaturated fats.

👉 A simple yet delicious meal that’s perfect for lunch. Serve it with a side of grilled chicken or tofu for added protein!

2. Grilled Chicken Caesar Salad Wraps

For a light yet fulfilling lunch, these Grilled Chicken Caesar Salad Wraps are an excellent choice. Using lettuce leaves instead of tortillas, this low-carb alternative is packed with flavour and nutrients.

Ingredients:

  • 2 boneless, skinless chicken breasts
  • Salt and pepper to taste
  • 4 large romaine lettuce leaves
  • ¼ cup Caesar dressing (store-bought or homemade)
  • ¼ cup grated Parmesan cheese
  • Optional: cherry tomatoes, cucumber slices, or avocado

Method:

  • Preheat a grill or grill pan over medium-high heat.
  • Season chicken breasts with salt and pepper.
  • Grill for 6-8 minutes per side or until fully cooked.
  • Remove chicken from the grill and let the chicken rest for a few minutes before slicing.
  • Lay out romaine lettuce leaves and distribute sliced chicken evenly.
  • Drizzle with Caesar dressing and sprinkle with Parmesan cheese.
  • Add any optional toppings.
  • Roll up the lettuce leaves and enjoy!

Health Benefits:

  • Low in Carbs: Lettuce wraps are a great alternative to flour tortillas.
  • Rich in Protein: Helps in muscle maintenance and satiety.
  • Packed with Flavour: Caesar dressing and Parmesan cheese enhance taste without excess kilocalories.

👉 This meal is quick, delicious, and perfect for meal prepping. Enjoy it as a lunch or a light dinner when you’re craving something nutritious and satisfying!

3. Cauliflower Fried Rice with Shrimp

A low-carb twist on a classic dish, Cauliflower Fried Rice with Shrimp delivers all the flavour of traditional fried rice without the carbs. This dish is light, nutritious, and quick to make!

Ingredients:

  • 1 medium head cauliflower, grated or processed into rice-like texture
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 cup frozen mixed vegetables (peas, carrots, and corn)
  • 8 ounces shrimp, peeled and deveined
  • 2 eggs, lightly beaten
  • 2 tablespoons soya sauce or tamarind or Worcestershire sauce
  • 1 teaspoon sesame oil
  • Salt and pepper to taste
  • Chopped green onions for garnish

Method:

  • Heat olive oil in a large skillet or wok over medium heat.
  • Add diced onion and minced garlic, cooking until softened (2-3 minutes).
  • Stir in frozen vegetables and cook for another 2-3 minutes.
  • Move vegetables to one side and add shrimp to the empty side.
  • Cook shrimp for 2-3 minutes per side until pink and cooked through, then mix everything.
  • Push everything to one side and add beaten eggs to the space.
  • Scramble the eggs, then mix them with the vegetables and shrimp.
  • Add grated cauliflower and stir well.
  • Pour in soya sauce and sesame oil, stirring to combine.
  • Cook for 3-4 minutes until cauliflower is tender.
  • Serve hot, garnished with chopped green onions.

Health Benefits:

  • Low in Carbs & High in Fibre: Keeps blood sugar levels stable.
  • Rich in Protein: Shrimp and eggs provide essential amino acids.
  • Packed with Nutrients: Contains vitamins and minerals from vegetables.

👉 This Cauliflower Fried Rice with Shrimp is a healthy and delicious alternative to takeout. It’s quick to make and full of flavour!

Nourish, Energise, and Thrive

A well-balanced lunch doesn’t just satisfy hunger—it fuels your body and mind for the rest of the day. With these nutrient-rich, low-carb, and flavourful recipes, you can enjoy a delicious and wholesome midday meal without feeling sluggish or weighed down.

Each of these recipes is easy to prepare, packed with essential nutrients, and designed to keep you feeling satisfied, focused, and energised all afternoon.

💡 What’s your favourite healthy lunch? Share your thoughts in the comments!

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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The Difference Between Emotional Eating & Binge Eating Disorder

Many people use food as a coping mechanism, but when does it cross the line into something more serious like Binge Eating Disorder (BED)? Let’s explore the key differences.

What is Emotional Eating?

Emotional eating is when we eat in response to feelings rather than physical hunger. It is often triggered by stress, boredom, sadness, or even happiness.

Signs of Emotional Eating:

  • Eating in response to stress, sadness, boredom, or anxiety.
  • Craving specific comfort foods (e.g., sweets, crisps, or junk food).
  • Eating even when not physically hungry.
  • Feeling temporarily better after eating, but then experiencing guilt or regret.
  • Occurs occasionally and in smaller portions.

While emotional eating is a common behaviour, it becomes a concern when it happens frequently and disrupts your relationship with food.

What is Binge Eating Disorder (BED)?

Binge Eating Disorder (BED) is a serious mental health condition characterised by frequent, uncontrollable episodes of eating large quantities of food. Unlike emotional eating, BED involves a sense of loss of control and distress around food.

Signs of Binge Eating Disorder:

  • Frequent episodes of eating large amounts of food within a short time.
  • Eating even when uncomfortably full or not hungry.
  • Feeling out of control during eating episodes.
  • Eating very quickly and secretly, due to shame or embarrassment.
  • Feeling distressed, ashamed, or guilty after binge episodes.
  • Episodes occur at least once a week for three months (as per clinical diagnosis).

Unlike emotional eating, BED is a compulsive disorder that can have serious long-term effects on both physical and mental health.

Key Differences Between Emotional Eating & Binge Eating Disorder

Factor

Emotional Eating

Binge Eating Disorder (BED)

Triggers

Stress, boredom, sadness

Can be emotional or compulsive without a clear trigger

Portion Size

Small to moderate

Large amounts of food in one sitting

Control Over Eating

Some level of control

Complete loss of control

Frequency

Occasional

Recurring (at least once a week for 3+ months)

Aftermath Feelings

Mild guilt or regret

Intense guilt, shame, distress

Eating Speed

Normal

Very fast, often secretive

Physical Consequences

Rare

Can lead to obesity, diabetes, heart issues

How to Manage Emotional Eating & Binge Eating Disorder

Whether you struggle with occasional emotional eating or suspect you may have BED, there are steps you can take to regain control of your eating habits.

  1. Recognise Your Triggers

Keep a food and mood journal to identify what emotions drive your eating habits. Do you eat when you’re stressed? Lonely? Bored? Understanding your triggers is the first step to making changes.

  1. Find Healthier Coping Mechanisms

Instead of turning to food, try activities like:

    • Exercise – A natural mood booster.
    • Journaling – Helps process emotions.
    • Meditation or Deep Breathing – Reduces stress and anxiety.
    • Social Connection – Call a friend or spend time with loved ones.
  1. Eat Mindfully
    • Pay attention to hunger cues – eat when you’re physically hungry, not emotionally hungry.
    • Practise portion control – serve food on a plate rather than eating straight from a packet.
    • Slow down while eating – chew properly and enjoy your food.
  1. Professional Help for BED
    • Cognitive Behavioural Therapy (CBT) – A proven method to change binge-eating behaviours.
    • Mindful Eating Therapy – Helps individuals reconnect with hunger and fullness cues.
    • Support Groups & Counselling – Having a support system makes recovery easier.
    • Medical Interventions – In some cases, doctors may prescribe medication to help manage BED.

Occasionally turning to food for comfort is normal, but when it becomes a frequent coping mechanism or involves loss of control, it’s important to take action. Understanding the difference between emotional eating and Binge Eating Disorder is the first step toward a healthier relationship with food.

Have you ever struggled with emotional eating? What strategies have helped you? Share in the comments!

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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5 Easy Ways to Make Eating Healthy!

eating healthyLet’s face it! We all struggle to eat healthy sometimes and after a while, we turn to fad diets or some “miracle food” to help us ease the guilt of having eaten something unhealthy. While a lot of information is available on the internet about eating healthy, it also causes a lot of confusion as most of the content isn’t authentic and could do more harm than good. So what exactly is Eating Healthy comprised of?

Tips to Eating Healthy

To simplify what eating healthy should consist of, we’re sharing some simple tips which will help you eat healthy, clean and provide you with all the nutrients you need!

  1. Consume Whole Foods: Whole foods are foods that are unprocessed and unrefined, or processed or refined as minimum as possible to retain their nutritional value. They have a lot of fibre, good fats, no added sugar or bad fats or salt. A few examples for whole grains are whole wheat, barley, quinoa, beans, legumes and nuts, seeds, fruits, and vegetables.
  2. Go for Healthy Snacking: Healthy snacking is very important to keep energy constant throughout the day, to decrease hunger pangs and keep one away from overeating during the next meal. Healthy snacking, as per the options suggested, also refrains one from having junk foods which are high in sugars and fats that can lead to various metabolic disorders in the body like diabetes, heart ailments etc. Some healthy foods that can be included are fruits, nuts and seeds, roasted chana, peanuts, coconut water, buttermilk, lemon water, and whole wheat/multigrain sandwich with no butter or cheese.
  3. Never Skip Meals: Always make sure to have meals on time to regulate the metabolic rate of the body and keep hunger pangs away. It also keeps you energized. Hence, a 5 meal pattern should be followed i.e. breakfast, mid meal, lunch, mid meal and dinner. Ideally, try and have meals in intervals of 2-3 hours.
  4. Eat Mindfully: Whenever having a meal, try to enjoy every bite, eating slowly while savouring the taste. It takes about 20 minutes for the brain to realize that the stomach is full. If we eat a lot of food at one time and totally stuff the belly, it leads to digestion issues in the future.
  5. Go for Baked or Roasted Foods When Eating Out: During grilling or frying, several harmful compounds like Polycyclic Aromatic Hydrocarbons (PAHs), Advanced Glycation End Products (AGEs) and Heterocyclic Amines (HCAs) are formed. These compounds have been linked to diseases like cancer and heart ailments. So avoid grilled or fried foods and go for baked and roasted!

Sometimes we set ambitious healthy eating goals and get overwhelmed by it. Eating healthy is certainly not about being perfect. So, take small steps by adding the habits discussed above to your current diet regime and work towards a healthier you!

We hope this article helps. If you want diet plans or want to understand more facets of eating healthy, ask your GOQii Coach directly by subscribing to Personalised Health Coaching here.

Do leave your thoughts in the comments below!

#BeTheForce

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Why Do We Feel Hungrier During Winter?

hungrier during winterIt’s normal to find a nice thick blanket, cozy up to a pillow and snack away on something warm to quell those hunger pangs that don’t seem to end during winter. This is often complemented with sudden weight gain and you’re left wondering where that excess weight came from. Well, there are several reasons for feeling hungrier during winter and we’re about to explore them.

Reasons for Feeling Hungrier During Winter

  1. High metabolism: During winter, our metabolism is quite high as the body tries to keep itself warm due to those teeth sputtering chill. The body produces more heat in order to combat the chill outside which is known as thermogenesis. To carry out this function, it requires extra calories which get burnt during the process, hence need extra food.
  2. Food Produces Heat: In cold weather, our body needs more calories to keep itself warm with the help of some involuntary activities like shivering. Hence, the body craves more food. When these extra calories start burning, it makes the body warm. Here, we need to remember not to satisfy the cravings with high sugar or high-fat foods as they raise blood sugar levels causing weight gain.
  3. Winter Comes With Multiple Choices: It’s the best time of the year for multiple reasons. One of those being food! Vegetables and fruits flood the markets. Plus, a lot of winter recipes are prepared with rich ingredients which induce weight gain. One can’t help but indulge in sweets this season brings. Not feeling hungry is definitely not an option
  4. Seasonal Affective Disorder (SAD): As the days are shorter, we generally prefer staying indoors which can lead to Vitamin D deficiency and also lower levels of serotonin (happy hormone which generates because of exposure to daylight). These deficiencies typically causes Seasonal Emotional Disturbance or Seasonal Affective Disorder – SAD : a sort of depression related to the shorter days of winter, which affects many of us. It is seen that individuals stricken from SAD crave more carbohydrates, as these facilitate the body’s use of tryptophan (amino acid) which can be converted into serotonin to spike up lower levels in the blood.
  5. Lazy Mornings: It becomes really difficult to get out of your cozy bed during winter mornings to go out for a walk, workout or even work. People prefer lying comfortably in bed, watching a TV show while binging on snacks endlessly. This increase in snacking and lack of physical activity make us gain extra kilos.

 Tips to Avoid Eating More  

  • Whenever you crave for food, try choosing some healthy options like salads, soups, sautéed veggies combined with proteins as these are high in fibre and gives a feeling of fullness.
  • Go out during the day to expose your body to the sun for some vitamin D and to boost your serotonin levels.
  • Perform your regular exercises as it helps in boosting your mood and avoids indulgence in unnecessary snacking.
  • Go out with friends or play with a pet if you are stressed. Don’t look at food as an alternative coping mechanism. 

The bottom line is – eat mindfully and enjoy winters! We hope this article helps you make healthier choices. For more winter tips, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]