The best cold lunch prep of the year. Pesto-tossed pasta with grilled chicken, sun-dried tomato, fresh mozzarella pearls and rocket. Better on day 2 than day 1.

• Cooled pasta forms resistant starch, lower blood sugar impact than reheated.
• Fresh mozzarella pearls add protein and calcium without heaviness.
• Pesto's olive oil aids fat-soluble vitamin absorption from the greens.

1. 1

   Bring a large pot of water to a boil and salt it generously; cook the fusilli or penne until just al dente per package instructions.

2. 2

   Drain the pasta, then rinse briefly under cold water to stop cooking; toss immediately with 1 tablespoon of olive oil to prevent sticking.

3. 3

   Season the chicken breasts with salt, pepper and a drizzle of olive oil; grill or pan-sear for 4 minutes per side over medium-high heat until the internal temperature reads 74 °C / 165 °F.

4. 4

   Rest the chicken for 5 minutes then slice into strips.

5. 5

   In a large bowl, toss the cooled pasta with the pesto and chopped sun-dried tomatoes until every piece is coated.

6. 6

   Add the sliced chicken, mozzarella pearls, rocket, toasted pine nuts and lemon juice; fold gently so the mozzarella does not break apart.

7. 7

   Taste and adjust with salt, pepper or extra lemon.

8. 8

   Divide into four containers and refrigerate; add the rocket separately if prepping more than 2 days ahead to prevent wilting.

• Salt the pasta water like the sea - it's the only chance the pasta itself gets seasoned.
• Add rocket in the container instead of tossed if prepping 4 days ahead - it wilts otherwise.