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8 Quick and Healthy Lunch Ideas

So you need lunch at work (or uni), but keeping healthy on the run can be quite the task. Here’s how to whip up your own lust-worthy impromptu lunches, whether you’re at work or uni, using a shared kitchen. Did you know you can legit boil an egg in a kettle?! Read on...

This week I've had the pleasure of trying out the new + nutritious Weight Watchers meal range - great for busy babes. It only seems only fair I share the love - I've been getting creative with them below for healthy meals in a flash.

Check out these OMG-worthy cooking hacks for a nourishing lunch in a flash.

1. Homemade Soup

Soup is a great way to get heaps of fibre, vitamins and minerals into your diet without much effort on your part. Stick your fave veggies in a blender with some vegetable stock and blitz to your desired consistency the night before. Add coconut milk, avocado and spices to create a million different soupy options. Top tip: add a tablespoon of peanut butter to thicken soup and get an extra hit of protein and healthy fats. Chuck it in a jar or container for work the next day and heat or enjoy cold.

2. Mason Jar Salads

The answer to soggy salads, the stacking technique with these guys (and the cute jar) will make you the envy of the office. At the bottom of your jar add any dressing or wet ingredients, and add your leaves / greens last. When you're ready to eat, shake and eat! if you don't have any prepped salad stuff around, why not try adding in the new WW Moroccan Chickpea & Pearl Couscous or WW Quinoa & Vegetables? Legumes and grains will powder you through your afternoon of meetings and emails. Learn how to layer your EPIC Mason Jar Salads like a pro right here.

8 Quick and Healthy Lunch Ideas

3. Rice Paper Rolls

The Asian answer to the humble sandwich. Grab your favourite filling and wrap in a sheet of rice paper  for a healthy lunch - just be sure to rinse the rice paper under the tap to soften first. Healthy fillings at my house go a little like this: leftover veggies, canned salmon or tuna, and a good drizzle of lemon juice. So good!

4. Healthy Heat + Eat Meal

I always keep a few of these spare in the freezer for quick meals. Make sure you read the labels to check for hidden sugar or unknown ingredients.

One of my faves is the new Light Range from Weight Watchers - you can find them in the freezer section of major supermarkets. The WW Honey Soy Noodles offers a source of protein and fibre, and are way healthier than last night's take-out. Conveniently portioned meals that fit easily into your busy day - just heat and eat! great for a healthy dinner too.

8 Quick and Healthy Lunch Ideas

5. Savoury Oats

You're probably grossed out by the thought of this, but don't knock them until you've tried them. Seriously, super yum. Store some wholegrain oat sachets in your work drawer. Whip one out, and add your favourite dry herbs before adding water and cooking to instructions - I love italian herbs or tumeric. You can add leftover chicken or a pre-boiled egg on top for a congee-style dish in under 5 mins! Try my recipe for savoury porridge here.

6. Healthy Tuna Bake with shredded greens

Take a healthy frozen meal such as WW Creamy Tuna Bake and add a heap of pre-chopped veggies to amp up your greens. I spiralize zucchini in advance at keep it in the fridge to throw into meals for extra fibre and goodness, or use leftover greens from dinner the night before!  Cooking effort: zero. Yum rating: 5. This Tuna Bake is great after your lunch-time run. Its got 19.2 grams of protein and just 4.8 grams of sugar.

8 Quick and Healthy Lunch Ideas

7. Roast Veggie + Hummus Wraps

Wraps are a great way to use up leftovers from last night's dinner and save you on time too. Make up some extra veggies the night before at dinner, throw them in a wrap with some hummus (homemade for bonus points!). Add a handful of almond or walnuts for a protein boost and any leftover lettuce leaves.

8. Boiled Eggs and Avo Rice Cakes

So you got to the office and forgot your lunch. Its happens to the best of us. Locate your nearest supermarket, grab some brown rice cakes, avocado and 6 eggs. (Side note - if you are actually prepared, you can pre-boil the eggs!). Place two eggs in the bottom of a kettle with enough water to cover. Turn the kettle on and allow to boil and switch off, then leave the eggs in the hot water for 6 minutes for medium-soft eggs. Smash your avo onto your rice cakes, top with your egg and voila! Who needs a stove?!


Don't forget - any of these make for healthy dinners too if you're short on time. Food can quite often be the last thing on your mind, but your healthy choices don't have to slip - just keep it simple.


Editor’s Note: This article is proudly sponsored by Weight Watchers. Thank you for supporting the sponsors who make The Fit Foodie Blog possible. All opinions are my own and not influenced in any way.

Sally O'Neil - Editor in Chief

Sal is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. After losing 14kg from adopting a healthier lifestyle, she shares her journey with others on The Fit Foodie Blog. She also works as a commercial food photographer and stylist, is studying a Bachelor of Health Science in Nutrition and Dietetics, and is the author of two cookbooks: Love Move Eat (Bauer Media, 2017) and Meal Prep Plan (Murdoch, 2019).

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