Simple steps to a healthier lunch

1. Don’t skip lunch!

Skipping lunch may seem like a time-saver, but it can lead to decreased energy levels, impaired concentration, and overeating later in the day. Make it a priority to allocate time for a midday meal, even if it means planning ahead or setting reminders. By nourishing your body at lunchtime, you'll maintain a steady flow of energy and encourage better eating habits later in the day.

2. Include a lean source of protein

Protein is a crucial component of a healthy lunch as it helps to keep you feeling full for longer. Incorporate lean sources of protein such as grilled chicken, fish, tofu, or legumes into your lunch.

3. Add your vegetables

As a population, we do not eat enough veg…that’s a fact! Set yourself up for success by spreading these serves across your day, aiming for two serves (about 2 cups) of veggies at lunch time. Opt for a colourful variety of seasonal produce and enjoy them in any form you like – raw in a salad, steamed as a side dish, or roasted for added flavour and texture.

4. Choose low GI carbs

Choosing the right carbohydrates is essential for sustained energy levels and balanced blood sugar levels. Opt for low glycemic index (GI) carbohydrates such as whole grains, sweet potatoes, lentils or quinoa. These carbohydrates are digested slowly, providing a steady release of energy, and keep you feeling fuller for longer.

5. Plan for success

Planning is key to maintaining a healthy lunch routine. Take a few minutes each week to plan your midday meals, create a grocery list, and prepare ingredients in advance. You might consider batch cooking or preparing extra portions for easy leftovers. Having a well-thought-out plan saves time, reduces stress, and ensures that you have nutritious options readily available…even if that is just some key pantry staples!

Remember to prioritise your health by not skipping lunch, incorporating lean protein, adding ample vegetables, choosing low GI carbohydrates, and planning ahead for success.

Embrace these tips and watch as your midday meal becomes a catalyst for enhanced energy, focus, and overall health.

Quick ideas

Pantry panic
Plant-based Burrito bowl

Lunch doesn’t have to be prepped to be perfect! Grab a sachet of microwave rice, a can of beans, a can of corn and a mixed bag of lettuce for the base of your burrito bowl. Assemble in a bowl and add in extra veg using whatever you’ve got in the fridge – cucumber, capsicum, tomato, avocado, red onion…you name it! Dress with a squeeze of lime, drizzle of olive oil, sprinkle of taco seasoning, a dollop of Greek yoghurt and enjoy!

Easy peasy
Everything-but-the-kitchen-sink frittata

Clear out your fridge with an everything-but-the-kitchen-sink frittata! Chop up two cups of whatever veg you’ve got available into bite size pieces and lightly pan fry until tender. Whisk 6-8 eggs in a bowl with a splash of milk, adding herbs and spices to your taste. Pour over the egg mixture and sprinkle with cheese before popping the pan into the oven to bake until eggs are just set and the edges are golden brown, about 15 minutes. Portion the frittata once cooled, and pair with a slice of warm wholegrain bread for lunch!

Freezer friendly
Easy Moroccan lentil soup

Soup is a winter staple…so why not have it for lunch. Add finely chopped spring onion, carrot, and celery to a pot and allow to cook for a minute. Add in a few sliced cloves of garlic and cook until the garlic is fragrant, and the veggies are golden brown. Add in one tablespoon of cumin, one tablespoon of ground coriander, one tablespoon of smoked paprika, one cinnamon quill and one cup of dried lentils. Cook for a further minute then stir in one can of chopped tomatoes. Pour in 1.5L of chicken stock and simmer for 25-30 minutes or until lentils are tender. Top the soup with parsley and serve with crusty wholegrain bread!

Keep the classics
Tuna toastie

Nothing beats a good ol’ fashion toastie if you ask us! Make things super simple by starting off with a small can of tuna. Add in mayo, mustard, diced red onion, lemon juice, salt and pepper and mix until combined. This tuna mixture can be prepared at the start of the week and refrigerated until required. Toast a couple of pieces of wholegrain sourdough bread and slather one piece with basil pesto (can be store-bought for ease). Spoon on the tuna mixture, top with sliced tomato, baby spinach and avocado and seal to enjoy.