Healthy lunch prep hacks

by Marion Piper on Sunday 14 April 2024

3 min read

When it comes to grabbing lunch during your workday, indulging in a café or restaurant meal can be tempting. Yet the habit can quickly dent your wallet if it becomes a daily routine. As we know, time constraints often lead to less-than-ideal choices for our health. While the internet is brimming with easy and nutritious lunch recipes, many demand extensive preparation and a pantry full of ingredients.

Fear not! Here we present a collection of healthy lunch hacks designed to inject your midday meal with the healthy upgrade it deserves.

Who says you can’t make friends with salad?

Contrary to popular belief, crafting a delicious salad doesn't have to be a daunting task. In fact, it can be quite simple and satisfying. With a little preparation, assembling a salad packed with your favourite ingredients for your lunchbox doesn't have to consume much of your time. Remember, simplicity often reigns supreme in the realm of salads, so stick to three or four of your go-to ingredients for a swift and flavourful victory.

A good rule of thumb would be to include greens, veggies of your choice (such as cucumbers, cherry tomatoes, or bell peppers), a source of protein (e.g., grilled chicken, hard-boiled eggs, or marinated tofu), and perhaps some additional toppings like nuts, seeds, or crumbled cheese for added flavour and texture.

Finally, don't forget to drizzle your creation with a delicious dressing - whether it's a classic vinaigrette, creamy ranch, or zesty citrus blend, it's the finishing touch that brings everything together in harmony.

Anything on toast

Expanding your toast-topping repertoire can transform your lunchtime routine into a delightful culinary adventure. Consider spreading creamy hummus and topping it with roasted vegetables for a Mediterranean-inspired treat.

Alternatively, layer sliced turkey or chicken with crisp lettuce, juicy tomatoes, and a smear of pesto for a satisfying sandwich-like experience.

For a sweet and savoury twist, try spreading ricotta cheese on your toast and topping it with sliced strawberries or figs, a drizzle of honey, and a sprinkle of crushed almonds.

Additionally, smashed avo and egg, with a dash of lemon juice and herbs make for a refreshing protein-rich option. The possibilities are endless, offering a delicious and nutritious solution for even the busiest of days

Don't pass on leftovers

Harnessing the power of leftovers is a game-changer for lunchtime convenience and budget-friendly dining.

Instead of passing over the remnants of last night's dinner, embrace the opportunity to double the recipe during your evening meal prep. Not only does this require minimal additional effort, but it also ensures that 'future you' will thank you for the delicious and readily available lunch option. By repurposing leftovers for your midday meal, you not only save precious time but also significantly reduce food waste, ultimately contributing to a more sustainable lifestyle.


Navigating the temptations of fast food during the workday can be challenging, but implementing a simple substitution strategy can help you make healthier choices without sacrificing convenience. Consider these easy food substitutions to upgrade your lunchtime routine:

  • Trade in the temptation of hot chips for a more nourishing option like a side of air fried potatoes.
  • Instead of indulging in deep-fried fare, opt for grilled alternatives whenever possible. Grilled proteins like chicken or fish offer a delicious and lower-fat option without compromising on flavour.
  • Don't forget to prioritise hydration by choosing a refreshing glass of water over a high-sugar drink. Not only does water quench your thirst more effectively, but it also helps to regulate your appetite and keep you feeling energised throughout the day.

Incorporating these simple yet effective lunchtime hacks into your daily routine can revolutionise your approach to midday meals, promoting both health and financial wellness. If you're seeking personalised guidance to enhance your overall health and fitness journey, consider taking the next step with a certified Personal Trainer. With their expertise and tailored approach, you can unlock your full potential, achieving your wellness goals with confidence and support.

Your journey to a healthier, happier you begins now.

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