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Easy Lunch Options When Working from Home

“Everyone stay home” they said.
“It’ll be great,” they said.
“You’ll have more time,” they said.

Hmmm, after listening to the struggles our clients have been experiencing over the past two months we beg to differ. For many, the changes in work, income, schooling and social distancing rules have been an ongoing source of anxiety and stress. When we are chronically stressed, fatigue and apathy start to appear in our mental attitude towards change. Luckily, we are here to help you to help yourselves. So we have put together a list of healthy, easy lunch options for when you are lacking inspiration at home.

Tuna and brown rice salad

Time: under 5 minutes
Calories: ~350
Directions: take a small tin of tuna (or salmon) and drain. Add it to a small bowl with a 100-125g of microwavable brown rice. Toss with a couple of handfuls of pre-prepared salad leaves. Voila!

Spinach and Falafel bowl

Time: under 5 minutes
Calories: <350
Directions: Place 1-2 handfuls of baby spinach into a small bowl with some thin slices of red onion and capsicum (optional). Heat 3-4 small falafels (~75g) in the microwave and place into the bowl with the spinach. Top with 2-3 Tbsp. of hummus. Easy done and time to enjoy with a glass of water and a slice of lemon.

Salmon and Avocado Sandwich Thin

Time: under 5 minutes
Calories: <350
Directions: Take 1 sandwich thin and lightly toast. Add to this, 1 Tbsp. avocado, a 50g serve of smoked salmon, a sprinkle of baby capers and handful of salad leaves of your choice. Don’t forget to season with cracked pepper and a squeeze of lemon.

Minestrone soup

Time: under 5 minutes
Calories: <300
Directions: take 1 can of salt reduced minestrone soup from your pantry and empty contents into a bowl. Add to this 60g of left over chicken / beef / ham and heat in the microwave or on the stove top. Enjoy this simple meal topped with a sprinkle of grated parmesan cheese, cracked black pepper and a toasted sandwich thin. If you have time, you could even try to make your own soup.

Baked Beans on Toast

Time: under 5 minutes
Calories: <250
Directions: Lightly toast a sandwich thin and place on a small plate. Heat the contents of a 130g tin of salt-reduced baked beans in the microwave or on the stove top. When hot, transfer onto the sandwich thin and top with a sprinkle of parmesan cheese and cracked black pepper. It’s simple, but it’s a serve of veggies, full of fibre and a good source of protein. These are all big ticks when you are time poor.


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Our Disclaimer: All client testimonials are genuine accounts of experiences on the LifeShape program. Due to the personalised nature of the LifeShape program, results may vary based on an individual’s compliance, motivation and personal history.
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