We have put together a list of healthy, easy lunch options for when you are lacking inspiration, time, or ingredients.

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 leftover chicken / beef / ham and heat in the microwave or on the stovetop. 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 stovetop. When hot, transfer onto the sandwich thin and top with a sprinkle of parmesan cheese and cracked black pepper. It’s simple, a serving of veggies, full of fibre, and a good source of protein. These are all big ticks when you are time poor.