Despite our best intentions, on especially busy days lunch can become an afterthought (or non-event altogether). Keep your body and mind properly fuelled to tackle everything else on your plate with these quick and easy lunch ideas that don’t compromise on taste.
Sandwich-sized crackers. Wholegrain, seeded crackers are a satiating option, that will keep you feeling balanced and energised. It’s important to include an additional source of protein in your toppings, to keep you feeling properly full.
Try:
- Cottage cheese or sliced cheddar with sliced tomato, alfalfa sprouts and salt and pepper.
- Avocado with sliced, hardboiled egg (prepared ahead of time), a squeeze of lemon and salt and pepper.
- Nut butter with sliced banana, hemp seeds and cinnamon
Throw-together salad. Follow our formula for a substantial, satisfying salad, opting for quick, convenient options at each step. Pre-made salad mixes, microwave cups of rice and grains, and easy (often plant-based) protein options are our favourite go-to ingredients. A drizzle of extra-virgin olive oil is an easy, delicious way to bring everything together, whilst adding a source of healthy fats!
Try:
- Tofu, peanut + lime. Kale slaw and bean sprouts + microwave cup of brown rice and purple rice + tofu (cooked in the sandwich press, Ellie-style!) + sprinkle of chopped peanuts + a drizzle of extra virgin olive oil + a squeeze of lime.
- Mediterranean-style. Italian-style leafy salad mix + microwave cup of brown rice and quinoa + four bean mix + fetta + olives + a drizzle of extra virgin olive oil and balsamic vinegar.
- Tuna + avocado. Mixed leaves and finely-cut rainbow slaw + microwave cup of brown rice + tinned tuna (try a variety with chilli or lemon and cracked pepper, for extra flavour) + ¼ avocado + a drizzle of extra virgin olive oil + a squeeze of lemon.
Protein smoothie. If you have access to a blender, a protein smoothie is a great option that comes together super quickly! Alongside your sources of protein, healthy fats, colour and fibre, it’s important to also include a source of quality carbohydrates for balanced energy. Refer to our guide to building a healthy, filling smoothie to help you stay on track!
Tip: Among the many varieties of milk and alternatives available, cow’s milk and fortified soy milk are the best sources of both protein and calcium.
Try:
- Banana, peanut butter + cinnamon. Preferred whey- or plant-based protein powder + frozen banana + ½ cup rolled oats + natural yoghurt + 1 cup of preferred milk + tablespoon of 99-100% peanut butter + sprinkle of cinnamon.
- Green. Preferred whey- or plant-based protein powder + ¼ avocado + frozen mango + spinach + cucumber + ginger + 1 cup of preferred milk + teaspoon of matcha powder.
- Mixed berry. Preferred whey- or plant-based protein powder + 1 cup frozen mixed berries + 1 Weetbix + natural yoghurt + 1 cup of preferred milk + tablespoon of almond butter.
Wrap. Depending on how you choose to fill it, a wrap is another low-fuss option that comes together in a matter of minutes. Opt for a wholegrain option for additional fibre, and fill with a serving of protein, plenty of vegetables, and some healthy fats.
Try:
- Chicken + pesto. Shredded chicken with pesto, goat cheese, sliced tomato and cucumber, and rocket.
- Mediterranean-style. Leftover vegetables, roasted in extra-virgin olive oil (eggplant, zucchini, pumpkin and capsicum work well!) with hummus, tinned lentils and baby spinach.
- Falafel + avocado. Falafel (store bought, or prepared ahead of time) with hummus, avocado, shredded carrot, alfalfa sprouts and lettuce.
Leftovers. Leftovers are the easiest way to prepare a quick, nourishing lunch option! Don’t wait for it to happen by accident; instead, plan for lunch in advance by doubling a recipe, cooking an extra serving of protein, or batch-cooking and stocking your freezer.
Try:
- Doubling your stir-fry; when spooning your serving into a bowl for dinner, also spoon the extra portion into a container, ready for the next day.
- Grilling an extra portion of salmon or chicken, or roasting some extra vegetables, to add to salads and wraps.
- Batch-cooking and freezing soup, ready to de-frost in the fridge overnight and enjoy with some crusty wholegrain bread.
For expert dietary support to meet your unique requirements, book your first appointment with one of our wonderful Accredited Practising Dietitians today.
Written by Caitlin Branch, Student Nutritionist, and Amanda Smith, Accredited Practising Dietitian.