Thinking up lunch ideas each week can be a daunting task. These 5 recipes are to help combat this, providing a balanced variety of nutritious meals as well as ensuring they do not cost the earth.
Whether you want something on the go, at your desk or at home, these delicious meals are super versatile to suit you. Also, if there is an ingredient you do not like, you can simply swap it for something else. This is just a guideline to help give you ideas to explore out of your comfort zone of everyday lunches.
Egg salad sandwich
A classic, easy to prepare and satisfying lunch to enjoy at home or on the go.
What you’ll need:
- 3 eggs
- 2 tbsp Greek yoghurt (once mixed you cannot tell the difference from mayonnaise)
- Salt and pepper, to taste
- 2 slices wholegrain bread or sourdough
- Optional: lettuce, cucumber, pepper, tomato
How to prepare:
- Hard boil the eggs by placing them in a boiling saucepan for 6 minutes (for jammy eggs). If you want them more hard-boiled, leave them in an extra minute. Remove the eggs from the pan and put them in cold water straight away. This makes it easier to remove the shell.
- Peel the eggs and chop them into small pieces.
- In a bowl, combine the chopped eggs, Greek yoghurt, and season with salt and pepper.
- Spread the egg salad mixture onto one slice of bread, then top with the second slice to make a sandwich. Add optional extras from the above list for extra crunch, if desired.
- Serve straight away or wrap it up for a quick lunch on the go.
Why these ingredients?
Eggs are food shop staple for most people, therefore this is a great option to have for lunches as they are convenient and a cheaper protein option.
Greek yoghurt is a great source of protein, probiotics and calcium which is beneficial for your bones and muscles.
The added salad in the sandwich will not only provide a balance of textures but add many vitamins, minerals, and added water intake to your lunch. Staying hydrated is a great way to keep alert for the afternoon slump.
Money saving tip: If you have read our previous blog on Healthy budget friendly lunch ideas, then you’ll know buying ingredients you can use across multiple recipes is a great way to save precious £££. Eggs are so versatile for many meals and super nutritional.
Notes: If eggs aren’t your thing or you are vegan, simply swapping out this protein source to something that suits you is perfectly fine, such as chickpeas.
Vegetable and lentil soup
Soup is a great lunch for on the go and can be made from multiple different ingredients depending on your health goals or flavour preferences.
What you’ll need:
- 1 onion, finely diced
- 1 carrot, peeled and chopped
- 1 leek, finely sliced
- 1 potato, peeled and chopped
- 2 celery sticks, chopped
- 1 tbsp olive oil
- 1 tbsp plain flour
- 1 tsp stock powder
- 500ml boiling water
- 50g red lentils
How to prepare:
- Heat the olive oil in a pan and fry all your chosen vegetables, (leave out the potatoes for now) for 5 minutes. Stir in the flour and cook for 2 minutes.
- Dissolve the stock powder in the boiling water, before adding it to the pan and bringing it to the boil.
- Add the potatoes and red lentils, before putting a lid on the pan and allowing all the ingredients to simmer for 30 minutes.
Why these ingredients?
Onions contains vitamin C, which supports immune function, collagen production, and iron absorption, as well as B vitamins like folate and B6, which are important for metabolism, red blood cell production, and nerve function.
Carrots are high in water and fibre, one medium carrot contains around 1.9 grams of your daily fibre, so this recipe really helps with reaching your recommended amount per day. They are also known to help promote eye health as well as heart health due to the antioxidants and potassium they provide.
Leeks helps support immune and digestive health whilst also having antibacterial and anti-inflammatory properties.
Potatoes are rich in carbohydrates, fibre, vitamins (C and B6), and minerals (potassium, magnesium, phosphorus), making them a versatile and nutrient-dense food option.
Celery is a low-calorie, high-water food that is packed with antioxidants. A versatile vegetable that can be added to soups, salads or raw as a snack.
Regular consumption of olive oil may support brain health and ensures you get your dose of healthy fats in your diet. It may also help regulate blood sugar levels and stimulate digestion.
Red lentils are an excellent source of plant-based protein and rich in folate, iron and magnesium. These nutrient-dense legumes are a perfect addition to your diet for your overall health and wellness.
Money saving tip: You can replace the leek and carrot with other vegetables that you have left over from other recipes, which then saves buying more produce that may go to waste.
Chicken, rice, and vegetable bowl
This may appear a boring, simple meal at first; however, this meal ticks multiple boxes needed for a balanced meal. Adding a homemade dressing can also give it a flavour boost to suit your preferences.
What you’ll need:
- 100g chicken breast
- 125g white or brown rice
- Your choice of vegetables (broccoli, carrots, sweetcorn works great)
- If desired, your choice of sauce / toppings (teriyaki, lemon)
How to prepare:
- Cook your chicken and rice, ensuring it is cooked thoroughly.
- Steam or boil your vegetables to your desired consistency.
- Place all ingredients in a bowl or air tight container and add your chosen dressing.
Why these ingredients?
Chicken is a great source of lean protein that is low in fat and calories.
Rice, whether that is white or brown, is a great carbohydrate to keep you feeling satisfied and full. Brown rice retains all three parts of the grain: the bran, germ, and endosperm, making it a whole grain rich in fibre, B vitamins, magnesium, selenium, and antioxidants. White rice, on the other hand, has the bran and germ removed during milling but is still filling and nutritional. It all depends on what you prefer.
Depending on what vegetables you chose for your dietary requirements or preference will determine what vitamins and minerals you will be getting.
Money saving tip: Batch cooking your chicken, rice and vegetable bowls are a great way to save money and time as they will last in an airtight container for up to 3 days; so that could be Monday, Tuesday and Wednesdays lunch sorted for the week!
Microwave jacket potatoes
A wholesome, filling lunch to keep you fuelled until dinner time. This delicious lunch option is super versatile and can suit any dietary requirement.
What you’ll need:
- Medium jacket potato
- Filling of your choice, some ideas include:
- Tuna and sweetcorn
- Cheese and beans
How to prepare:
- Wash the potato and pierce with a knife several times on all sides. Dry the potato well with kitchen paper and place on a microwave-safe plate. Place in the microwave and cook on full power for 4 minutes.
- With caution, flip the potato over and cook for a further 4 minutes.
- Once cooking has finished, check the potato is fully cooked using a knife to check the potato is completely soft. If not, put back into the microwave for a further 30 seconds.
- Remove the potato from the microwave, slice down the middle and add in your chosen filling.
Why these ingredients?
The resistant starch in potatoes acts as a prebiotic, feeding beneficial gut bacteria and supporting colon health.
Tuna contains high levels of omega-3 fatty acids which helps support heart health by reducing inflammation and cholesterol.
Baked beans are a power-house food. They provide significant health benefits, including high fibre (about 5–8 g per serving), plant-based protein (6–9.5 g), essential minerals like iron, zinc, and magnesium, and antioxidants, which support heart health, gut health, and reduced inflammation.
Cheese is a source of calcium and protein which contributes to healthy, strong bones and muscles. However, it should be eaten in moderation as it is high in fat and may be highly processed depending on the type of cheese. Cheeses such as cheddars, Swiss, brie, parmesan and edam are good options.
Money saving tip: The fillings that you use in this recipe can be used for the first recipe above. They can be great fillings for sandwiches, or the cheese and beans would be great on toast.
Simple hummus salad
A salad may not sound like the most filling option for lunch to help you through your busy afternoon. However, it is what you pack it with that counts and keeps you full.
What you’ll need:
- Lettuce
- Cucumber
- Pepper
- Tomato
- Lemon
- For your carbohydrate choose from either: rice, pasta, quinoa, or potatoes
- Chosen protein: chicken, salmon, tuna, tofu, tempeh, egg, beef etc. Or double up if you want to.
- Hummus
How to prepare:
- Chop up all your salad components and add to a bowl.
- Cook your protein and carbohydrate choice and once cooled add to the salad bowl.
- You can divide the salad into airtight containers, so you have them ready for on-the-go lunches.
- Before adding the lid to each box, complete your salad with the hummus and a lemon wedge to squeeze on when ready to eat.
Why these ingredients?
The salad components of this lunch hold plenty of vitamins and minerals along with adding a juicy, crunchy texture.
Your chosen protein depending on what you choose will help support muscles and bones as well as blood sugar regulation. Eating the protein first before other parts of your lunch helps you feel fuller for longer and stabilizes blood sugar to avoid the afternoon crash and cravings later in the day.
Hummus contains fibre, plant protein, and healthy fats.
Money saving tip: Prepping a large salad such as this one can not only be used in lunches but as a side dish for dinners or add to wraps and bread for sandwiches. This salad will last in the fridge for 3-5 days, just check on the quality of the produce that it has not spoilt. You will be able to tell by the look and smell.
Budget-friendly lunch shopping list
These lunch ideas have been carefully selected to only need a few ingredients per recipe and quick preparation time. The lunch food shop to make these recipes for yourself include:
Store cupboard
- Wholegrain bread or sourdough
- Olive oil
- Plain flour
- Stock powder
- Red lentils
- 1 pack of white or brown rice
- Teriyaki sauce
- Tin of sweetcorn
- Tin of beans
- Salt and pepper
Fridge
- 6 pack of eggs
- Chicken breast
- Cheese of choice
- Greek yoghurt
- Hummus
Fruits and vegetables
- Lettuce
- Cucumber
- Pepper
- Tomato
- 2 x potatoes
- Onion
- 2 x carrots
- Leek
- Lemon
- Celery sticks
- Broccoli
For more information on how to ensure you are eating a balanced diet, check out the NHS Eat Well Guide.
Your exciting new lunches on repeat
We hope you enjoy these lunch recipes and can incorporate them into your weekly choices. All of the recipes are completely changeable to suit your needs and palette so feel free to add your own twist.
To give an extra boost and a little sweet treat to these delicious lunch ideas, pair a piece of fruit with the Greek yoghurt you used for your egg sandwiches.
As mentioned earlier, we have a healthy budget friendly breakfast blog, don’t forget to head over there, you won’t want to miss those recipes! You can access them all here.
