Tired of boring lunches? 

These recipes from Nutritional Therapist Claire O’Brien, will bring the flavour and inspiration you need to have a great lunch time break – no sandwiches or soups. Each recipe takes under 10 minutes and has fewer than 10 ingredients. 

Beat the lunchtime boredom

Bringing some style to our lunches or using leftovers from last nights dinner can also help us to make healthier choices:

“When we’re bored with our usual lunch time sandwich  we often seek flavourful but nutrient poor takeaway lunches. And if we do stick to our boring lunch, it can lead us to want a food or other treat later in the day.” says Claire “On top of that, our less than inspiring lunch can lead us to mindlessly over consume foods we’d otherwise limit, like. that 4th cup of coffee when really you feel better with a max of 2.”

If you’re looking for some flavour, trying to save money or looking to increase the variety in your diet, here are 5 quick, tasty and portable weekday lunches. 

Mexican Black Bean Wrap (Serves 1)

Ingredients:

• 56 g Unsweetened Coconut Yogurt / Greek Yogurt
• 3 g Fajita Seasoning or mix Cumin, Paprika, Onion Powder
• 22 ml Lime Juice
• 1 g Coriander (optional)
• 172 g Tinned Black Beans (rinsed)
• 1 Scallion / Spring Onion (chopped, green part only)
• 37 g Cherry Tomatoes (chopped)
• 2 leaves Romaine or Gem lettuce
• 1 Wholemeal Pitta

Method:

1. In a mixing bowl combine the yogurt, seasoning, lime juice, and coriander. Add the black beans, scallion/spring onion, and tomatoes and stir to combine. Season the mixture with additional lime juice or salt if needed.
2. Open the pita, add the lettuce, and top with the black bean mixture. Roll the pita tightly to close. Enjoy!

Notes: 

Gluten-Free
Use a gluten-free pita, tortillas, gluten-free bread, or lettuce wraps instead.

More Heat
Add fresh garlic, red pepper flakes, or hot sauce.

Additional Toppings
Salsa, avocado, cheese, or jalapenos.

Veggie Pitta Pizza (Serves 1)

Ingredients:

• 1 Whole Wheat Pita
• 31 g Tomato Passata 
• 43 g Mozzarella Cheese (grated)
• 4 g Baby Spinach (chopped)
• 10 g Red Onion (chopped)
• ½ Tomato (small, diced)
• ⅛ Red Bell Pepper (chopped)

Method:

1. Preheat your oven to 190ºC and line a baking sheet with parchment paper. Place the pita on the baking sheet and top with the tomato sauce, cheese, and vegetables. Place in the oven and bake for 10 minutes or until the cheese has melted and the pitas are warmed through.
2. Remove from the oven, slice, and enjoy!

Notes: 

No Passata

Use marinara sauce, pizza sauce or pesto instead.

Gluten-Free
Use a gluten-free pita, tortillas, gluten-free bread, or lettuce wraps instead.

Thai Style Beef Salad (Serves 2)

Ingredients:

• 15 ml  Avocado or Olive Oil
• 283 g Steak
• Pinch Sea Salt
• 9 g Fish Sauce or Soy Sauce
• 7 ml Lime or Lemon Juice
• 13 g Maple Syrup or Honey
• ⅔ Cucumber (large, sliced into strips or julienned)
• 1 Carrot (medium, sliced into strips or grated)
• 1 Scallion / Spring Onion (green part only, sliced)
• 11 g Basil (chopped)

Method:

1. Heat the oil in a skillet over high heat. Season the steak with salt and transfer it to the hot skillet. Cook for about four minutes on each side, or until well browned and your desired doneness is reached. Transfer to the cutting board and let rest for five to 10 minutes before slicing.
2. Meanwhile, whisk together the fish sauce, lime juice, and maple syrup in a jar. Adjust the flavors as needed.
3. Divide the cucumber, carrot, green onion, basil, and sliced steak into bowls. Drizzle the dressing over top and enjoy!

Notes:

Leftovers

Refrigerate in an airtight container for up to three days.

No Steak

Use chicken, tofu, or turkey instead

Snack Box With A Difference

One of the easiest ways to get a variety of texture, flavour and nutrients is with a snack box. This one is a ‘Deli Snack Box’ but you could swap this up for any combination of protein, veg, fruit, dips, yogurt, salad, and carb (rice, crackers, bread).

Ingredients:

• 28 g Pumpkin Seeds
• 50 g Whole Grain Crackers
• 75 g Cherry Tomatoes
• 25 g Cheddar Cheese (cubed or sliced)
• 100 g Sliced Turkey Breast (home made)
• 1 Egg (hard boiled)

Method:

1. Place pumpkin seeds in a small container, and wrap the turkey slices into rolls. Assemble all ingredients into a storage container and refrigerate until ready to eat.

Notes:

Storage
Refrigerate for up to 3 days.

Modifications
Swap any ingredient out for chickpeas, assorted beans, baked chicken, fish, or our marinated tofu instead.

Mason Jar Chicken Salad (Serves 1)

Ingredients: 

• 16 g Natural Peanut Butter
• 15 ml Lemon or Lime Juice
• 30 ml Water
• 6 g  Soy Sauce or Tamari
• 5 ml Sesame Oil or Olive Oil 
• 113 g Chicken Breast, Cooked (cut into cubes)
• ½ Red Bell Pepper (medium, chopped)
• ½ Carrot (medium, cut into matchsticks)
• 1 Scallion / Spring Onion (chopped)
• 1 leaf Romaine or Gem (chopped)

Method:

1. Combine the peanut butter, lime juice, water, tamari, and sesame oil in a small bowl. Add to the jar, add the chicken to the dressing in the bottom of the jars.
2. Add the pepper, carrot, and green onion to the jars followed by the romaine lettuce. When ready to eat, shake well and dump into a bowl. Enjoy!

Notes:

Leftovers

Refrigerate in an airtight container for up to three days.

Make it Vegan

Use chickpeas or lentils instead of chicken.

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