No More Forgotten Lunches

I always feel that there is so much love and attention bestowed on breakfasts and dinners. Rightly so! But I do feel sorry for lunch. So many people skip lunches - we're too busy or we forget - and it can lead to a bunch of problems. Usually what I see, is when people skip meals, they end up snacking all afternoon, undoing any sort of health program they're on.

Balancing work with healthy eating can feel like a bit of a burden, and lunches are often the bottom of the barrel for our attention. Lunch is important. It helps to provide nourishment through a long day, and by consuming a balanced meal (even a small one), we can help keep blood sugar regulated, keeping our energy (and moods) consistent. The lunch rush can often drive us towards convenient, but not-so-healthy, choices. However, with a little planning and some smart strategies, it’s possible to enjoy nutritious, satisfying lunches that don’t take hours to prepare.

Here are some healthy, easy, and quick lunch ideas for busy working adults who want to stay fuelled, focused, and energised throughout the workday.

1. Mason Jar Salads

These had their time in the sun a few years ago, but mason jar salads are still a great option for meal prep, as they’re quick to assemble and easy to transport. The trick lies in the layering to keep ingredients fresh. Start with your dressing at the bottom to avoid sogginess in the rest of the salad. Then add hearty ingredients like chickpeas, black beans, or cooked grains (like quinoa or couscous), followed by chopped veggies (think capsicum, cucumbers, carrots). Finish with leafy greens and any soft ingredients like cheese or avocado at the very top.

Sample Recipe: Mediterranean Chickpea Jar Salad

• Ingredients: Chickpeas, cherry tomatoes, cucumber, red onion, olives, spinach or mixed greens, feta cheese, and a dressing made with olive oil, lemon juice, salt, and pepper.

• Method: Layer in the order mentioned above, seal the jar tightly, and refrigerate until ready to enjoy. Just give it a shake when you're ready to eat, and you have a fresh, balanced lunch.

2. Leftover Makeovers

When dinner is over, think ahead by setting aside some leftovers. By repurposing last night’s dinner, you save time and avoid food waste. For instance, roast vegetables can transform into a salad base, leftover grilled chicken can top a sandwich or a wrap, and extra cooked rice can become a filling grain bowl. There is something so comforting about warmed-up food from home.

Sample Recipe: Rice and Veggie Bowl

• Ingredients: Leftover rice, roasted vegetables, a handful of spinach or kale, a boiled egg or grilled tofu for protein, and a dressing of your choice (tahini, soy sauce, or olive oil with lemon).

• Method: Warm the rice and vegetables if preferred, then layer with greens and protein. Drizzle with your dressing for a delicious and versatile lunch.

3. Wraps and Pitas

Wraps and pitas are convenient carriers for a variety of fillings and offer endless combinations. They’re great for on-the-go lunches and can be filled with high-fibre, protein-rich ingredients to keep you full through the afternoon. To keep it healthy, use wholemeal wraps and pack in as many fresh vegetables as you can.

Sample Recipe: Turkey and Hummus Wrap

• Ingredients: Wholemeal wrap, hummus, sliced turkey or chicken, shredded carrots, cucumber, lettuce, and a few slices of avocado (think, as much salad/veggies as you can).

• Method: Spread the hummus on the wrap, layer the other ingredients, roll it up, and wrap in foil for an easy grab-and-go lunch. A kind of burrito - but one that keeps you in line with your health goals.

4. One-Pan Sheet Tray Meals

One-pan meals can simplify prep and save you from washing multiple pots and pans. Prepare everything on a single tray, pop it in the oven, and in 20-30 minutes, you’ll have a balanced, delicious meal. Prepare these on the weekend and portion out the servings for several days.

Sample Recipe: Sheet Pan Veggies and Chickpeas

• Ingredients: Chickpeas, sweet potato, capsicum, zucchini, cherry tomatoes, olive oil, salt, pepper, and spices (like paprika or Italian herbs).

• Method: Toss everything on a tray, coat with olive oil and seasonings, and bake at 200°C for 20-25 minutes. Serve with quinoa or brown rice.

5. Hearty Grain Bowls

Grain bowls are easy to customise and can be made with whatever you have on hand. A base of whole grains like quinoa, farro, or brown rice adds fibre and keeps you full, while topping with fresh or roasted veggies, a protein, and a flavourful dressing rounds out the meal.

Sample Recipe: Mexican-Inspired Grain Bowl

• Ingredients: Brown or white rice, black beans, corn, cherry tomatoes, diced capsicum, shredded lettuce, avocado, and a squeeze of lime juice with a dash of olive oil.

• Method: Layer all ingredients in a bowl, drizzle with lime juice and olive oil, and enjoy a colourful, satisfying lunch.

6. Savoury Muffins and Frittatas

Savoury muffins and mini frittatas are fantastic because they’re portable, packed with protein, and can be pre-made and frozen. You can vary the ingredients to suit your taste or simply to use up what’s left in the fridge. Make a batch over the weekend and pull them out as needed. They also double well as breakfast on the go.

Sample Recipe: Spinach and Feta Muffins

• Ingredients: Eggs, chopped spinach, crumbled feta, a handful of cherry tomatoes, capsicum, and seasonings like salt, pepper, and herbs of your choice.

• Method: Whisk the eggs, stir in the vegetables and feta, pour into a greased muffin tin, and bake at 180°C for 15-20 minutes. Let cool and store in the fridge.

7. Healthy Sandwiches and Open-Faced Toasties

Sometimes, a classic sandwich can be the easiest, most satisfying lunch option. A good sandwich is all about the quality of the ingredients. Choose whole-grain or seeded bread, layer in protein (like chicken, egg, or a plant-based option), and load up on fresh veggies. Open-faced sandwiches are a great way to enjoy healthy toppings while reducing the calorie count.

Sample Recipe: Avocado and Smoked Salmon Open-Faced Toast

• Ingredients: Whole-grain bread, mashed avocado, smoked salmon, thinly sliced cucumber, and a sprinkle of chia seeds or microgreens.

• Method: Spread the avocado on the toasted bread, layer the smoked salmon and cucumber, and top with seeds or microgreens for a fresh, filling option.

8. Soup Jars

Soups can be meal-prepped and stored in mason jars or thermoses to take to work. Choose a thick, hearty vegetarian soup that doesn’t require refrigeration for the commute to work. Lentil or vegetable soups are excellent choices since they provide both fibre and protein.

Sample Recipe: Lentil Vegetable Soup

• Ingredients: Cooked lentils, diced tomatoes, chopped carrots, celery, spinach, vegetable broth, salt, pepper, and Italian herbs.

• Method: Simmer all ingredients together, portion into jars or thermoses, and heat as needed for a comforting lunch.

Tips for Prepping Healthy Lunches on a Busy Schedule

To make healthy lunches easier during a busy workweek, consider these time-saving tips:

• Prep in Batches: Cook grains, chop vegetables, and portion out proteins on weekends to make weekday assembly a breeze.

• Invest in Quality Containers: Leak-proof, microwave-safe containers help you take any meal to go without the hassle.

• Stay Hydrated: A good lunch is best enjoyed with proper hydration, so keep water nearby and consider adding a slice of lemon or cucumber for a refreshing twist.

By using these lunch ideas, you can enjoy delicious, nutrient-dense meals with minimal effort. A bit of planning and a few versatile recipes can help you stay on track with your health goals, even with a hectic work schedule.