As you may already know I have teamed up with Roosters Sandwich Bar on St Cuthberts St, Bedford to help local Bedford folk make a well informed healthy choice for lunch. CALL AHEAD so they can have it ready for you OR even deliver 01234 405140

You can see my lunch package as soon as you walk into Roosters, look immediately left when you walk in and you`ll see what I recommend on my blackboard!

To help you get Beach Body fit and ready this Summer I have created the perfect lunch combo that will satisfy those of you following a low carb eating plan and will sit well as part of the 5:2 eating plan.


Check out this tasty lunch and all for £4.

Chicken breast, green pesto and grated carrot in a low fat wrap

 OR for the low/no carb crew in an ice burg lettuce wrap  


Nutritional information is based on these quantities:

  • Small skinless chicken breast
  • 1 low fat wrap
  • 1 tbsp green pesto
  • 2 tbsp grated carrot
  • Oatie snack
  • Water 

Chicken, green pesto and grated carrot wrap

Average Kcals 450 with low fat wrap, 250 with iceburg lettuce wrap

Good for: Low fat source of protein from the chicken, add a low fat wrap you`ll have sustained slow release energy until tea time. An iceburg lettuce wrap will keep your carb intake down for those of you following a low/no carb plan. Carrots are said to improve sensitivity to insulin (and thus, improved ability to burn fat), improved control over diabetes/ Protection against type 2 diabetes, reduce risk of heart disease and reduce cholesterol levels (insulin activates the main enzyme in your liver responsible for making cholesterol). Green pesto has some great ingredients. Basil has antibacterial and anti-inflammatory qualities and contains vitamins, iron and calcium. Extra virgin olive oil contains vitamin E and has natural antioxidants to help fight cancers and heart disease. Garlic also offers antioxidant protection and can lower blood pressure. Pine nuts and cheese offer proteins and monounsaturated fats.     

Oatie snack

Average kcals 100

Oats are high fiber and low fat,they are also soluble and insoluble fiber. This is good because oat soluble fiber promotes heart health when eaten as part of a daily diet low in saturated fat and cholesterol, while insoluble fiber benefits the digestive system.


Average kcals 0

We are made of 60% water, it is essential to our everyday bodily functions and for those of you who retain water….drink plenty to help flush out what you are holding onto.


Credit: 550 kcals with low fat wrap, 350 with iceburg lettuce wrap

Debit:  Just about any 60 minute aerobic, aquasize, circuit or body conditioning class will see you burning around 500kcals in an hour if you REALLY go for it. 

Now running FATBURNER and Box n Burn classes £6, details www.rachelbenton.co.uk:

  • FATBURNER, Mon 10.45am & Thurs 9.30am, Fri 6.30pm
  • Box N Burn, Mon 7.17pm, Weds 8.00pm, Sat 7.45am
  • Bootcamp Tues & Thurs 6am, Sun 7.30am   

See you Soon,