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THE WEEKLY PLATE Issue #01 • Midweek Fuel

Caroline: 1. Dry Chicken Salad: Nil.

Quite healthy, very hungry. Simple, delicious food you’ll actually want to make on repeat.

🥗 10-Minute Lunch • 30g Protein • Zero Boring Meals

1. Real Talk: Escaping Bland Lunch Ruts

"Raise your hand if you've ever felt personally victimised by a dry chicken salad."

We have all been there. But we are older, wiser, stronger, and most importantly: we want something actually tasty for lunch.

Personally, nothing tops peanut butter. Pour a generous amount of warm peanut-lime dressing over seasoned chicken, stuff it into toasted warm pittas, and bish, bash, bosh — a proper, satisfying lunch ready in under ten minutes. Caroline: one. Dry chicken salad: nil.

The Hero Recipe • Serves 2

10-Minute Peanutty Chicken Salad Pittas

The Ingredients Basket:

  • 1 cooked chicken breast (sliced or shredded)
  • 30g natural peanut butter
  • Juice of 1 fresh lime
  • 1 tbsp soy sauce (or tamari)
  • 1 tsp honey
  • 1–2 tbsp warm water (to loosen the dressing)
  • 1 spring onion
  • 3 inches cucumber (diced)
  • ½ red pepper (diced)
  • 2 wholemeal or white pittas

The 4-Step Method:

  1. Chop the base: Slice the cooked chicken breast into bite-sized chunks and add to a mixing bowl. Finely slice the spring onion, then dice the cucumber and red pepper. Reserve half of the sliced spring onion for the garnish, and toss the rest into the bowl with the chicken.
  2. Whisk the satay dressing: In a separate bowl, combine the peanut butter, lime juice, soy sauce, and honey. Stir well, adding 1 to 2 tablespoons of warm water until it loosens into a glossy, pourable consistency.
  3. Toss: Drizzle half the peanut dressing over the chicken and crunchy salad veg, tossing until thoroughly coated.
  4. Stuff & enjoy: Toast the pittas, slice them open, and stuff generously with the crunchy chicken salad. Finish with the remaining peanut sauce, scatter the reserved spring onions over the top, and serve immediately.

2. The Nutrition Breakdown

Why this formula keeps your energy steady and eliminates the 3 PM snack slump:

Component Ingredient Why It Works
Lean Protein Cooked Chicken Breast Delivers ~30g high-quality protein to support muscle repair and keep you full for hours.
Healthy Fats Natural Peanut Butter Monounsaturated fats slow gastric emptying, preventing blood sugar spikes and crashes.
Prebiotic Crunch Pepper & Cucumber Adds vital fibre, hydration, and micronutrients without requiring cooking.
Complex Carbs Toasted Pittas Provides steady, digestible carbohydrate fuel to sustain afternoon focus.
The Cookbook

HUNGRY! By Caroline Hanna

Over 80 straightforward, deeply satisfying recipes designed for busy routines. No food guilt, no tiny calorie-counting plates — just nutrient-dense meals that taste amazing and nourish your body properly.

Order Your Copy Get the Book →

3. The Weekly Pantry Edit

The reliable essentials kept permanently stocked in my kitchen:

ManiLife Deep Roast Crunchy Peanut Butter Pantry Staple →

Pure roasted peanuts with zero palm oil. The deeper roast makes satay sauces and dressings punch through immediately.

Airtight Glass Meal-Prep Containers Kitchen Pick →

Keeps pre-cooked shredded chicken and sliced salad crunchy and fresh for days without taking on fridge flavours.

4. The Community Plate

What is your absolute biggest hurdle when it comes to eating well Monday to Friday: lack of prep time, running out of ideas, or midday crashes?

Hit reply to this email and let me know. I read every reply, and the best questions will be featured and broken down in next Sunday’s edition!

Eat well this week,
Caroline x

Official Hub & Book Orders: geni.us/hungrybook

© 2026 Caroline Hanna • Represented by 84 World.

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