Lunch break lifesavers: 10 meals in under 5 minutes
Avocado toast with egg
Toast whole grain bread, mash avocado, top with a fried or boiled egg, and add salt, pepper, and chilli flakes. This dish is fast, filling, and packed with healthy fats and protein.
Hummus veggie wrap
Spread hummus on a tortilla, layer with spinach, shredded carrots, cucumber, and bell peppers. Roll it up tight for a crunchy, fibre-rich lunch with plant-based protein.
Tuna salad lettuce cups
Mix canned tuna with Greek yoghurt, mustard, and diced celery. Scoop into romaine leaves. It’s low-carb, high-protein, and refreshingly light, making it perfect for quick and no-heat lunches.
Microwave quesadilla
Fill a tortilla with cheese and beans or chicken. Microwave for a minute, fold, and slice. Add salsa or hot sauce for a quick, melty and satisfying lunch.
Greek yoghurt bowl
Top plain Greek yoghurt with granola, berries, and a drizzle of honey. Add chia seeds for fibre. It’s sweet, protein-packed, and takes almost no time to assemble.
Chickpea salad
Mix canned chickpeas with chopped tomatoes, cucumber, parsley, olive oil, and lemon juice. Add feta if you like. It’s fresh, filling, and great for batch-prepping.
Egg salad on crackers
Mash boiled eggs with a bit of mayo and mustard. Spoon onto whole-grain crackers. Add herbs or paprika for flavour. This is simple, savoury, and ready in minutes.
Rice cake sandwich
Layer two rice cakes with nut butter, banana slices, and a sprinkle of cinnamon. Crunchy, sweet, and energising, it is ideal for a quick lunch or power snack.
Instant noodle upgrade
Use a quick-cook ramen pack, but add frozen veggies, a boiled egg, or tofu cubes. Spice it up with chilli oil or sesame seeds for extra flavour.
Cottage cheese and fruit plate
Spoon cottage cheese into a bowl, pair with apple slices, grapes, or berries. Add a sprinkle of nuts or seeds. It’s balanced, protein-rich, and requires zero cooking.