Preparing your lunch for the week ahead not only saves you time and money but it also allows you to fuel up on the right types of food. There’s no need to make hasty decisions about what to eat or be worried about what you are putting into your body. If you really want to make a change to your health and wellbeing unfortunately there are no shortcuts and you need to invest a little bit of time into it.

These 3 quick healthy lunches should take no longer than 10-15 minutes to prepare and will leave you feeling much more energised and alert for work and the rest of your week. No more feeling tired in the evenings or at the weekend. Make sure you complement your lunch with the right breakfast and dinner in order to get the results you want.

healthy lunch

Quinoa & everything salad

I love this salad as you can be as inventive as you like and it’s full of great tasting food with a variety of health benefits. There may seem like a lot of ingredients but it’s actually really easy and really quick to make a big batch that will last you through the week. Quinoa is a protein rich food, packed full of fibre and is incredibly nutritious. It is gluten free and has a low GI, meaning it will keep your energy levels high without increasing your blood sugar levels too much. The healthy fats from the Brazil nuts can actually help those with a low thyroid function. The selenium found in Brazil nuts aids the thyroid and helps the body’s immune system.

Ingredients: 4 cups cooked quinoa, 2 cups kale, 1 tbsp balsamic vinegar, 1 tbsp olive oil, 1/2 red onion, 5 Brazil nuts, handful of mint leaves.

Method: Cook the quinoa in boiling water for 10 minutes. While the quinoa is cooking roll the kale leaves like a cigar and chop into ribbons. In a bowl mix the kale, balsamic vinegar, olive oil and chopped brazil nuts together. Add your kale and tear off your mint leaves and you’re set to go.

Tip – try adding a red pepper to boost your daily amount of vitamin C.

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Steak kale salad

Is there anything more indulgent than steak for lunch? I love red meat and this salad is perfect for cold days where you need a filling lunch to keep your activity and mood levels high. Red meat has been demonised quite a lot in recent years but is fast becoming recognised as one of the most nutrient dense, quality sources of protein you can give your body and contains more B12, iron and zinc than white meat.

Ingredients: 1 organic steak, 2 cups of kale. Salsa verde – 1/4 lemon, 1-2 tbsp olive oil, handful of basil and parsley, 1 tsp capers.

Method: Heat a frying pan with 1/2 tbsp oil. Season the steak with salt & pepper then place in the hot pan for 3 minutes on one side and then 2 minutes on the other (for medium rare). Make the salsa verde by finely chopping a handful of parsley & basil and 1 tsp of capers. Add together into a bowl with the juice of 1/4 lemon and 1-2 tbsp olive oil and mix well. Season with salt & pepper and pour over the top of your steak. Delicious.

Tip – why not add 1/2 an avocado and boost your daily intake of healthy fats.

Healthy lunch ideas

Millet vegetarian chilli

This is a fantastic vegetarian option to this favoured meaty classic. You’ll be able to take this chilli to work and heat it up to keep you warm on those colder days. The best thing about this meal is you can make a huge batch that will last you all week – saving you both time and money. Kidney beans are a very good source of cholesterol lowering fibre. The high fibre content prevents a rapid rise in blood sugar levels making beans especially good for those people suffering form diabetes or hypoglycaemia. They are also a fantastic source of protein for individuals who don’t eat meat.

Ingredients: 1 cup millet, 1 onion, 2 garlic cloves, 1 can chopped tomatoes, 1 red chilli, 1 tsp cayenne pepper, 1 tsp paprika, 1 can kidney beans, 1 red pepper and 1 lime.

Method: Boil a kettle, then add to a pan with the millet to cook for 10 minutes. Then heat a large pan over a medium heat. Slice the onion and pepper, adding to the pan to cook for 3 minutes. Meanwhile finely slice the garlic and add for the last 30 seconds of cooking. Add your chopped tomatoes, finely sliced red chilli, cayenne pepper & paprika, kidney beans and the juice of 1 lime. Season with salt & pepper and allow to simmer for 15 minutes.

Tip – chillies will help increase your metabolic rate due to the capsicum found in chilies.

We cannot stress how important it is to eat high quality, nutritious food. If you want to feel and perform at your best on a regular basis you need to ensure you are eating enough whole, unprocessed, natural food. If you are making the food yourself you know exactly what is going into the meal and exactly what is going into your body.

If you are one of those people who are constantly stressed, tired or lacking energy this is the time to make a change. We can help you plan your day including breakfast, lunch and even dinner.

Don’t think it is okay to constantly be tired or stressed. Start eating better and experience what it is like to perform at your optimal levels.