5 On-The-Go Healthy Lunch Ideas

Friday, February 7, 2020, in Nutrition, Advice by

Lunch on the run? Check out these satisfying, healthy lunch ideas that will keep you going strong.



Perfect for those days when you’re chained to your desk. Good staples to stockpile that don’t require refrigeration include canned tuna, chicken, legumes (e.g. chickpeas) or veg (e.g. corn). Toss in some greens, like baby spinach and mix through diced avocado or feta, lemon juice and olive oil. Looking for extra sustenance? Mix through 1 cup of wholegrains, such as brown rice or quinoa, which you can whip up in larger batches in advance.



Sushi can be a quick, nourishing option if you choose the right varieties. Look for rolls made with brown rice, skip the deep-fried tempura fillings, and stick to lean options such as raw salmon and avocado. To ramp up the protein and veg, pair it with edamame beans and seaweed salad – making it a well balanced lunch on the run.



Packing your own lunch is a great way to save money and kilojoules because you can control exactly what goes in. Make the most of left over roasted vegetables which can be mixed with legumes and green leaves to make an instant satisfying salad. In the colder months, leftover bolognese with zucchini pasta is a winner. Use a spiralizer or julienne peeler to make strands of ‘zoodles’.



The best thing about a wrap is the room for extra fillings! Start with a wholegrain base made from barley, rye, or wholemeal flour, and spread with healthy fats like tahini or avocado. Top with protein such as falafel, tuna, shredded chicken or leftover roast beef, and fill with fresh baby spinach, red onion, tomato, cucumber and reduced-fat feta. Add a sprinkle of roasted almonds for crunch, roll up your wrap and enjoy.



Eggs are one of those foods that can be eaten morning, noon or night. They are a powerhouse containing 11 different nutrients including biotin and other B vitamins, which helps the body turn food into energy. Try this easy FRITTATA RECIPE, which is packed with protein and veg, and pair with a big side salad for a quick lunch.

4 steps to build a balanced lunch:

1. Choose one serving of Low GI carbohydrates: 1 cup brown rice, 1 cup quinoa, 1 small sweet potatoes or 1-2 slices wholegrain bread.
2. Choose lean sources of protein: chicken breast, tuna, chickpeas or tofu will keep you feeling full.
3. Choose healthy fats – olive oil, tahini, nuts, seeds and avocado are great sources that keep skin, nails and hair glowing.
4. Choose fruit and veg – the more colour the better to boost vitamins and minerals.

Olivia is a Sydney-based Accredited Practicing Dietitian (APD) with extensive experience in food industry, product reformulation and recipe development.

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