HEALTHY LUNCHES READY IN 10 MINUTES OR LESS...

Even though I follow a flexible dieting structure with my nutrition, I still need do some form of meal prepping in my week. I try to meal prep as much as possible to ensure that I’ve got meals ready in the fridge. It is also what I encourage you to do in my program, since having ready-to-go meals will allow you to eat nutritious meals every day.

To me, this is really important, especially since I am pretty time poor and always on the go. However, sometimes life simply gets too hectic, and I just don’t have time to even meal prep (or I simply have not had a chance to grab my groceries). So, if this would ever happen to you, don’t panic! There are plenty of healthy lunches you can make even if you are time poor like myself that will keep you on track with your goals and keep your taste buds happy.

Below I’ve outlined three of my go-to recipes that I use. And the best part? They will take 10 minutes or less to prepare. Simply go to your nearest grocery store during your lunch break to pick up a few items that you can throw together. 

Serves 1

Ingredients

  • 1 small tin of tuna in springwater (3.4 oz./95 g), drained
  • A large handful of fresh mixed salad leaves (pre-packed and ready to eat)
  • A small handful of 'naked' carrot and cabbage coleslaw (pre-chopped and ready to go without dressing)
  • 1/2 punnet of cherry tomatoes, halved
  • 1 small can of four bean mix (2.65 oz./75 g), rinsed and drained
  • Organic balsamic vinegar
  • Extra virgin olive oil

Directions

  1. Place the salad in a bowl.
  2. Add the naked coleslaw and tomatoes.
  3. Add the tuna and four beans mix.
  4. Gently toss to combine.
  5. Drizzle with balsamic vinegar and a small amount of extra virgin olive oil.
  6. Enjoy!

Approx. kCal: 334; Protein: 29 g; Carbs: 30 g; Fat 11 g

Serves 1

Ingredients

  • A large handful of fresh mixed salad leaves (pre-packed and ready to eat)
  • A small handful of naked carrot and cabbage coleslaw (pre-chopped and ready to go without dressing)
  • 1/2 punnet of cherry tomatoes, halved
  • 1 small can of four beans mix (2.65 oz./75 g), rinsed and drained
  • 1/2 small head of broccoli, steamed
  • 1/3 packet of mixed sprouts
  • Organic balsamic vinegar
  • Extra virgin olive oil

Directions

  1. Steam the broccoli in the microwave for about 3-4 minutes on high.
  2. Meanwhile, place the salad in a bowl.
  3. Add the naked coleslaw, tomatoes and mixed sprouts.
  4. Once the broccoli is soft, rinse under cold water to cool slightly. Add to the bowl.
  5. Then add the four bean mix.
  6. Gently toss to combine.
  7. Drizzle with balsamic vinegar and a small amount of extra virgin olive oil.
  8. Enjoy!

Approx. kCal: 365; Protein: 18 g; Carbs: 49 g; Fat 11 g

Serves 1

Ingredients

  • 7.1 oz. (200 g) of cooked prawns, peeled (you can buy pre-cooked)
  • A large handful of mixed salad leaves
  • 1/2 bunch of radish, washed and sliced
  • 1/2 punnet of cherry tomatoes, halved
  • A small handful of naked carrot and cabbage coleslaw (you can buy packaged and pre-cut without dressing)
  • Lemon juice
  • Extra virgin olive oil
  • Black pepper, to taste

Directions

  1. Place the salad in a bowl.
  2. Add the naked coleslaw, tomatoes and radishes.
  3. Add the prawns.
  4. Gently toss to combine.
  5. Drizzle with a small amount of extra virgin olive oil and some lemon juice.
  6. Season with black pepper.
  7. Enjoy!

Approx. kCal: 267; Protein: 27 g; Carbs: 14 g; Fat 11 g


I really hope you’ll give these recipes a try! They are quick, easy, nutritious and tasty. I have also outlined my top 6 tips below in case you haven't had time to meal prep.

1. Browse for pre-packaged salads

When you are at your local supermarket, browse the fresh produce area for pre-packaged salads. Nowadays the selection is not bad, and these are perfect to be the foundation of your lunch.

2. Create an emergency supply

Keep a stockpile of tuna, beans, and a small bottle of olive oil and balsamic vinegar at work. See it as your emergency supply.

3. Look for frozen meals

There are some pretty good frozen meals available on the market nowadays so don’t shy away from these. Although fresh is best, frozen meals are very convenient. Make sure you read the labels and that you choose the healthier options.

4. Buy deli meat

Another way to get your protein is to buy deli meat. Opt for the leaner cuts such as chicken breast, turkey breast and ham.

5. See what's on offer

If you can’t get to a supermarket, browse the menus of any restaurants and cafes located close to your office. Opt for the healthiest options and avoid fried foods or any other meal that might make your calorie intake skyrocket. Although flexible dieting is ‘flexible’ it is hard to guess the calories in some restaurant meals. If you have to do this now and then, it’s ok, and you can try to adjust your calorie intake in your other meals during the rest of the day. But preparing your own meals should be a priority.

6. Buy another kitchen scale

Keep some kitchen scales handy at work if you can so you can portion control your meals. After a while of practice, you will be able to eyeball your portions like I do now when I am on the go.

So these are my 10-minute lunch ideas and tips for those of you who are time poor. What’s your favourite 10-minute lunch idea? And do you have an emergency supply at work?