Healthy lunch ideas
When it comes to lunch, we can easily fall into a boring routine or go for convenience! Preparing healthy lunches requires a bit of thought and planning. When we feel rushed or don’t have suitable choices in the cupboard or fridge, we tend to go for items that are more highly processed, don’t keep us feeling full and are less nourishing.
What happens if you skip lunch?
Some people think they can ride out the day without lunch but there are some problems that might arise. Skipping lunch is like going on a mini fast and may lead to intense feelings of hunger especially if breakfast was not adequate. Our article Kickstart Your Day with Breakfast explains why eating early in the day is important.
Getting started
To set up a sustainable routine, planning, preparation and practicality are key. Use this checklist as a guide:
Lunch is something you’re excited to eat so you are not enticed to buy less healthy options.
It’s based on whole foods like vegetables, fruit, wholegrain products, and protein-rich foods that look after your health.
It’s easy to make and uses simple ingredients within your budget.
It’s easy to eat and something you’re happy eating cold or can easily heat up.
Quick easy lunch ideas
Roast vegetables make a great lunch and can be used in so many different ways (e.g. frittata, salad). Cook up a big batch at the start of the week or use leftovers. Try our Honey and Balsamic Roast Vegetable recipe – its quick, easy and delicious.
Eggs make a great base for any meal. Our Mini Vegetable Quiches take only 15 minutes to prepare and offer endless flavour and filling options. They also freeze well.
Soup is an easy, nutritious mid-winter lunch option. Make a big batch over the weekend and take to work in a Microwave Soup Mug. Try adding some Roasted Chickpeas, or team up with some grainy toast or bread.
Salads can be sustaining and nourishing! They are also a great way to get more fibre in your day. Try our Fruity Brown Rice Salad, Tomato and Bean Salad, or Asian Slaw with Ginger Peanut Dressing.
Eating leftovers for lunch is a great way to ensure they don’t go to waste.
Try these tasty recipe ideas from Love Food Hate Waste:
Toasted sandwich maker or sandwich press + bread or tortillas + cheese + leftovers
Pie maker + pastry or bread + leftovers
Rice paper rolls + sweet chili sauce + leftovers
Oven + pizza bases + leftovers
Frypan + eggs + leftovers
Looking for lunchbox ideas for kids?
Check out our Kids’ Lunchboxes: Go - Grow - Glow article for recipes, tips, and helpful links.
Top tips
If you are rushing out the door, get prepared over the weekend, or the day before and pop everything in containers in the fridge ready for the morning.
If you have lunch outside the home try and set up a small “pantry” with canned foods such as tuna and beans, nuts, and wholegrain crackers. If you have access to a fridge, make use of it with extra fruit and pottles of yoghurt.
