When it comes to lunch, whether it’s at home, work, school or university, most people want something that’s nutritious, tasty, easy to prepare, easy to transport, and easy to eat. Below you’ll find some tips on how to tick these boxes, information on healthy choices, and some recipes.
What should I eat?
A fairly basic way of looking at a healthy lunch is to break it into three parts:
1. Vegetables/Salad: these should make up half of your lunch and can be fresh (such as cucumber, cherry tomatoes, capsicum, celery, avocado, carrot, spinach, lettuce, rocket), steamed, stir fried, grilled, or roasted (good options include sweet potato, pumpkin, zucchini, capsicum, beetroot, eggplant, carrot). Vary the vegetables or salad and the way you cook them depending on the season, what you’ve got at home, or what you feel like eating.
2. Protein: these foods should make up around a quarter of your meal and may include things like grilled chicken breast, tofu, tuna, hot smoked salmon, roast beef, beans or lentils, or boiled eggs.
3. Breads & Grains: aim for these to make up the final quarter. Try wholegrain bread, rolls or wraps, rice, quinoa, farro, couscous or freekeh.
Condiments and dressings are helpful in tying this all together. It’s a good idea to finish your lunch off with a piece of fresh fruit as well.
Tips & Tricks
- Keep it simple
You’re probably not going to have an amazing lunch that ticks all of the above boxes every single day, so sometimes keeping it simple is a good thing – especially if you don’t have a lot of time and/or ingredients. Try making a kind of ploughman’s lunch with a wholegrain roll or a couple of slices of bread, cheese, cold meat, olives, relish or chutney, and some salad or vegies – just put it together when you’re ready to eat. Just use whatever’s in your fridge and pantry. You could also boil a couple of eggs or add a tin of tuna to a basic salad.
- Use your leftovers or cook extra
If you want something delicious with minimal effort, leftovers are the key. And if you don’t normally have any food left over, cook more. Dinners that make great lunches are things like meatballs or lamb kofta, frittatas, zucchini slices – you just need to add a simple salad. Also, stir fried vegies that can be added to brown rice, quinoa or rice noodles. Cold meat such as roast beef or grilled chicken breast can be added to sandwiches or salads. Salmon can be added to vermicelli noodles with vegies and salad. Tomato bean mixes can be added to tacos at lunch time, just bring a tortilla, some avocado and salad.
- Give yourself a break
If you can’t bring your lunch from home every single day that’s ok too. Sushi, rice paper rolls, salad or sandwich bars are your next best bet.
Perfect recipes for lunch
- Beetroot & Zucchini Falafel
- Green Fritters
- Quinoa & Lentil Burgers
- Vegetable & Tofu Rice Paper Rolls
- Vegetable Frittata
