If you’re looking to improve your eating habits and explore healthier food options, or simply just trying to find some inspiration to make your lunchtimes more exciting, you’ve come to the right place. Whether you’re a busy office worker, a health-conscious individual or just someone who loves good food, these 3 quick and easy lunchtime recipes are perfect for all. These recipes can be made ahead of time for meal preps throughout the week or on the day, great for when you’re working from home. Meal prepping is also a great way to save time and ensures you always have healthy meals on hand, regardless of your busy schedule.
Olive and vegetable wrap with a vinaigrette dressing
Similar to a rainbow salad, this healthy and delicious wrap is a great way boost your 5-a-day. This recipe is vegan, low calorie and can be made low carb by switching a normal tortilla wrap out for a low carb alternative. It is a great recipe to make the morning before work or can be made fresh at lunch time. It also a great option for meal preppers, however we recommend getting the filling ready and adding it to the wrap the day of consumption, to keep it fresh and stop it from getting soggy.
Makes: 1 wrap
Time: 10 minutes – no cooking needed.
For the wraps you will need:
- 1 coarsely grated or shredded carrot.
- 80g of finely shredded red cabbage.
- 2 spring onions thinly sliced.
- 1 coarsely grated or shredded courgette.
- A handful of basil leaves.
- 5 green olives pitted and halved.
- 1 large tortilla wrap.
For the vinaigrette you will need:
- 1/2 tsp of Dijon mustard.
- 1 tbsp of red wine vinegar.
- 2 tbsp of olive oil.
- Salt & pepper to taste.
- Optional: You may want to add a bit of garlic for some extra flavour or even some honey for a sweeter taste.
Method
- Mix the carrot, red cabbage, spring onions, courgette, basil, and olives.
- Gradually add in the vinaigrette and toss well.
- Put the tortilla on a sheet of tinfoil and pile the salad mixture along one side of the wrap.
- Roll the tortilla from the filling side, make sure you fold the side in as you go.
- Once your wrap is rolled, cover in tinfoil to keep the contents inside and pack it in your lunch. If you’re having it straight away cut in half and enjoy.
Quick and Easy Hummus Protein bowl
This salad protein bowl is a great option to keep you full all afternoon, while packing in that 5-a-day, it truly is a delicious and healthy treat. This meal can be made vegetarian or vegan based on your protein choice, it is lower calorie, and is also a good budget friendly option. This salad bowl is a great option to make the night or morning before work or can be made fresh, easily and quickly at lunchtime. This recipe can also be made at the start of the week as part of a meal prep plan. If you are making this as part of a meal plan, we recommend adding in the sliced avocado on the day to keep it nice and fresh.
Makes: 2 salad bowls
Time: 15-40 minutes depending on chosen protein
For the Hummus salad bowl you will need:
- 200g of hummus.
- The juice and zest of 1 small lemon.
- 200g pouch of cooked mixed grains or rice (this can be any of your choice)
- 150g of roughly chopped baby spinach.
- 1 small avocado halved and sliced.
- 150g of your choice of protein (this can be chicken, fish, plant based alternative, etc)
- 100g of pomegranate seeds.
- ½ a red onion, sliced to your liking.
- 1 tbsp of toasted almonds for garnish.
Method
- Cook your chosen protein to packet instructions.
- Mix 2 tbsp of hummus with half the lemon zest and juice. Then add just enough water to make it a runny dressing for the top of your salad.
- Divide your grains between the two bowls and toss with the hummus dressing (if you find your grains are stuck together squeeze the pouch to loosen and separate them).
- Divide the spinach between the bowls and then add one half of the avocado to each portion.
- Next divide your protein, pomegranate seeds, onion, and remaining hummus between the bowls.
- Squeeze the remaining lemon juice over both bowls and mix everything together gently before eating.
- Finally sprinkle over your toasted almonds for garnish.
Aubergine pasta pot
This aubergine pasta dish, similar to a pasta salad, is a healthy, easy and delicious recipe perfect for meal prepping. This recipe makes 3 pasta pot portions, which can be made at the start of the week and enjoyed throughout as a lunchtime treat, perfect for those going into the office. This meal is vegetarian, with the option to make vegan and can also be adapted to have extra protein by adding chicken or another meat of your choice. It is a lower calorie, healthy lunch and is also a great budget friendly and time saving option.
Makes: 3 pasta pots
Prep: 20 minutes
Cooking: 30 minutes
For the Aubergine pasta pots you will need:
- 830g of aubergine (roughly 3 small aubergines) diced.
- 15 large cherry tomatoes cut into quarters (240g).
- 15 Kalamata olives, halved.
- 2 red onions halved and thinly sliced.
- 150g pasta of your choice.
- 1 lemon zested and juiced.
- 1 tbsp of oil.
- 2 large garlic cloves, crushed.
- 30g chopped basil.
Method
- Heat the oven to 200C/180C fan/ gas 6.
- On a large baking sheet arrange the red onions and aubergine then drizzle with oil. Roast for 15 minutes.
- Cook the pasta for 10-12 minutes or until al dente.
- Once the pasta is cooked drain and put into a mixing bowl. Then add in the lemon juice and zest, oil, garlic, two thirds of the basil and toss well.
- Once combined add the red onions, aubergine, tomatoes, and olives. Toss once more and divide into your 3 lunch pots.
- Garnish with the remaining basil* , seal up each container and chill.
- Recommend eating within 3 days.
*For an extra treat add you can add a sprinkle of feta, cheddar or parmesan on top.
Note: if you swap the aubergine for chicken or a different protein option cook to packet instructions.
Healthy eating
At Fruit4London we believe that healthy eating doesn’t have to be bland or boring, and we strive to provide you with the best recipes for nutritious meals that are flavourful and good for you. A lot of the ingredients listed in the recipes above can be found right here on the Fruit4London site and we promise to deliver you the freshest, most delicious items straight to your office or home. We are working with farmers and suppliers from up and down the country, across Europe and worldwide, growing nutritious, quality fruit and vegetables (and more) to make sure you are always satisfied. Please note that all the above recipes can be adapted or edited to suit any allergy, lifestyle, or dietary requirements. However, when items are substituted this may change the nutritional value and calories in the recipe.