Healthy Lunch Recipes

Healthy Lunch Recipes

Healthy Lunch Recipes

Tasty Italian Salad Recipe!

This lovely Italian style salad is very tasty indeed. It has a soft and nice feeling texture with a few really good sources of vitamins and minerals. It’s quick and easy to make and can be stored in the fridge or in a glass container in your gear bag. Let break down the ingredients with the nutritional benefits to explore how good this simple recipe really is. Vine tomatoes I feel are much tastier than normal cherry tomatoes. Vine tomatoes have advantages of the great vitamin C and vitamin K. The superfood known as Mr Avocado has the CV of top CEO in the vegetable world. Avocados are on the superfood list because of the health values. They have more potassium than bananas. Avocados are loaded with vitamins CK and E and the great B6. They also come with the added benefits of omega 3 and good fatty acids. Spinach is a good green vegetable to get vitamin B6, B9 and folic acid into your diet. It’s also a great source of iron and calcium. Feta cheese is not also extremely tasty it has good benefits for the body also. Feta cheese has a great source of calcium and protein which helps with bone health and to prevent osteoporosis. It has some salt in it, a little trick is to rinse the block of cheese under the tap before you use it to reduce the salt content. Olives are full of vitamin E and other beneficial antioxidants. Various studies have shown that eating olives protect against different types of cancer. Fire in some lemon juice and olive oil and you have a superfood salad loaded with vitamins and minerals that can be put together in minutes.

See our snack recipe page for some good snacks!

Image Credit – Photo by Dana Tentis from Pexels


Serves two people

100 grams of vine tomatoes

One ripe avocado

200 grams of spinach leaves

50 grams of feta cheese

75 grams of black olives

One teaspoon of olive oil

Squeeze of fresh lemon juice


Cut tomatoes into bite-size chunks, peel and chop up avocado, take pipes out of olives.

Add tomatoes, olives, and avocado into a bowl and mix, crumble feta cheese over the salad.

Mix olive oil and a squeeze of lemon juice in a small bowl and mix with a folk, pour-over add salad.

Add salt and pepper if required and serve with a slice of brown bread.

Serve with one slice of brown bread


Whole Wheat Roll with Ham, Tomato and Cucumber and Lettuce

This is a great healthy snack for lunch or a quick bite to eat on the go. Tasty and simple to make, healthy food is a must for a balanced diet, with a low-calorie intake. Low-calorie intake is very important in maintaining your weight or trying to lose weight. Depending on your goals, it’s a good idea to have a plan in place and set yourself a target. This simple whole wheat roll is handy to have in your lunch box for work or make it for your partner for their lunch at work! Ham is another source of protein that can be understated. Ham also a very good source of vitamin B6, B12. Whole wheat bread is a good source of fibre and much better than white bread. Tomatoes are full of vitamins C and K. Cucumber is a member of the green vegetable family, this vegetable is low in calorie, one average size cucumber has only calories 15.4 in each 100grams. They are full of vitamin C and vitamin K. Lettuce is also a low-calorie food. Lettuce provides calcium, potassium, vitamin C. Tasty iceberg lettuce can help you meet your recommended daily intake of vitamins and minerals. Eating lettuce is good to help boost the immune system. So give it a try and let us known by email what you think of this simple recipe.

Image Credit – pixabay.com


One whole-wheat seeded fresh bread roll

Fresh cooked ham

One head of lettuce

Sliced tomato

Sliced cucumber

Butter or humus optional


Slice bread roll open and butter one side of the roll, place ham and sliced tomatoes with a sharp knife and place the sliced tomato into the roll. Slice some lettuce with a knife and place into the roll. Slice up some cucumber and add into the whole wheat roll and enjoy!!

This is a simple easy and quick lunch to make, it a perfect healthy lunch if you need something quickly.


Brown Rice with Greens, Garlic and Eggs

This is a great lunch for an energy boost, with the benefits of brown rice. It’s also a good idea to substitute brown rice for white rice. Brown rice is many low calories which is always a good thing when you are watching your calorie intake. Green vegetables are full of vitamins and minerals and this recipe has aubergine and spring onions. This recipe also has the great boiled egg also added for added protein goodness. Brown rice is high in fibre and is low in cholesterol. It’s also a good source of protein. The fibre is brown rich has been known to prevent the formation of blood clots in the body. Eggs are full of protein and vitamins. Green vegetables help to keep the skin and hair healthy. They are rich in vitamin C and antioxidants, and help to fight off muscle degeneration. Garlic is on the top of the pile of superfood, with so many good properties. Garlic helps with circulation, it’s good for your heart and helps to lower blood pressure. This lunch is perfect for preparing the night before and putting into a plastic container for the following day.

Image Credit – Photo by Lum3n from Pexels

Serves 2 people


1 x cup of brown rice

2 x cloves of garlic

Salt and pepper

Half a Zucchini

3 x spring onions

1 x teaspoon of vegetable oil

Fresh herbs optional

2 x fresh eggs preferably organic


Place 1 x cup of brown rice in a saucepan and boil for 20 minutes

Place 2 eggs in cold water and boil for 12 minutes

Chop the Zucchini in small bite-size pieces

Slice the spring onion in small pieces

Remove eggs from boiling water and set aside to cool

Chop up garlic in small pieces

Strain rice after 2o minutes.

Pour vegetable in frying pan with chopped up garlic

Cook garlic for 2 minutes and add Zucchini, cook for 4 minutes

Add in spring onion and rice, and season with salt and pepper, cook for a further 2 minutes

Remove the eggshells and cut egg in half

Serve in small bowls with fresh herbs to garnish and place eggs on top of rice.


Easy Pasta with Prawn and Chilli Recipe

Pasta comes in many forms and shapes. Spaghetti is quick and easy, fresh pasta cooks in around 5 minutes. Pasta is great cold for lunch, and it’s easy to add a sauce like pesto to make it super delicious. Pasta is a good source of carbohydrates, carbs provide glucose which is an important part of fuelling muscles and the brain. Pasta is also low in sodium and cholesterol-free. It stores well in the fridge for a quick lunch or dinner in the evening time. Pasta is also a good source of folic acid.

Prawns are low in calories and contain zinc which helps to boost the immune system. The immune system is important in fighting of infections or viruses. Prawns provide omega 3 also and vitamin A, E, B12 and B6. Chilli is a great way to spice things up, and it’s a great source of vitamin C, B6, B and K1 Chilli also contains copper and potassium. Spinach cooks quickly and is a very healthy vegetable to eat. Spinach is a good source of vitamins A, C B2 and K. Eating spinach brings manganese and iron into your diet also.

Image Credit – Photo by Anthony Leong from Pexels

Serves two people


60 grams of dry pasta equal to enough pasta for 2 people

330 grams of prawns

Handful of spinach

1 small red chilli

1 x clove of garlic

1 teaspoon of olive oil

Salt and pepper

Parmesan cheese


Heat up a saucepan of water and add salt and bring to the boil, add in pasta when water is boiling

Cut up garlic into small pieces

Slice re-chill into small slices

Drain pasta after 12 minutes

Pour olive oil into the frying pan, add the prawns and garlic and some of the chilli

Add in spinach and cook for 2 minutes season with salt and pepper

Add in pasta and cook for 1 minute

Serve in large plates and garnish with some fresh chilli


Super Simple Avocado and Rocket on Sourdough Bread

This is a quick lunch recipe with avocado with rocket, chia seeds and crunchy bread, it super simple and easy. Avocados are full of goodness. They are full of vitamins. Avocados have vitamin K, E, C and B6. Avocados provide omega 3 also. Rocket is a member of the green vegetable family. Rocket is rich in vitamin C, A and K. Vitamin K helps the body maintain a healthy heart and bones, it’s also very beneficial for your skin. Rocket tastes great with peppery flavour, it also helps to boost your eye slight. Bread is a great way to get carbs into the body. Chia seeds have many good properties. They provide an excellent source of omega 3. Omega helps to fight against strokes and heart attacks. Omega 3 is a good fat, its basically good cholesterol. This quick lunch is perfect if you are busy and need a quick good healthy meal. This low calories meal and ideal for a weight loss plan.

Image Credit – Photo by Daria Shevtsova from Pexels


Half a fresh Avocado

1 x tablespoon of teaspoon

Handful of rocket

2 x slices of crunchy sourdough bread

One-quarter of a lemon


Slice Avocado in small pieces

Place rocket and avocado onto on 2 slices of crunchy sour dough bread

Sprinkle over Chia seeds and serve with a wedge of lemons.


We hope you like these recipes and find them useful!



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