Quick Fix Lunch Ideas

If like us, you need inspiration for quick lunch ideas that are also healthy, easy and varied, look no further. 

We start with an easy to buy protein base and spend a few minutes making a salad to go with it.  The process of standing up, preparing food in the kitchen is a welcome, necessary and mindful break after a morning spent on a computer.

We suggest you keep some store cupboard staples that include good quality extra virgin olive oil, fig vinegar, sundried tomatoes, artichoke hearts, olives, olive tapenade, tuna and sardines.  We import all of these from Spain and they are available to buy at our Food Boutique.

Protein - It’s important to include protein at lunch to help avoid the afternoon slump.  This could be fish based; smoked salmon, mackerel, roll mop herring, tuna, sardines or protein such as eggs, feta cheese, halloumi, falafel and beans.  Leftovers from the night before are always a joy to find in the fridge too, but makes sure you reheat properly.

Carbohydrates – It’s also important to include carbohydrates at lunch as you have plenty of time to burn off energy in the afternoon. It needs to be slow release like quinoa, pearl barley, buckwheat, brown pasta, brown/red/black rice, oatcakes, Ryvita, pumpernickel or toasted sourdough.  This is your time to have carbs as we don’t generally recommend them in the evenings when you are naturally more sedentary. 

Greens – Fruit is best left for breakfast but lunch can be served with a palate cleanser of greens – salad in the summer, warmer cabbage or bean-based salads in the winter. Plus, soup that’s packed with veg for the winter too.

See some of our go-to quick fixes for lunch ideas below.  Meantime, should you wish a tailored diet please get in touch with us to book a free Pre-Consultation.

Smoked salmon or Sardines on Rye bread/Pumpernickel with green salad

Toast a slice of sourdough or pumpernickel and top with good quality sardines or smoked salmon. Enjoy this with a green salad with your choice of sliced avocado, spinach or rocket, edamame beans, olives etc.  Make a dressing or drizzle with good quality extra virgin olive oil and fig vinegar or lemon juice. See our blog for salad dressing ideas. 

Butterbeans and sundried tomatoes and sage

Warm some chopped sundried tomatoes in a pan and add some drained butter beans with just a little of the water.  Warm through until turning sticky and add sage.  Enjoy aside with a light salad. See our blog on the wonders of beans!

Smoked mackerel with new potatoes and radish

Warm some smoked mackerel in a pan – flesh side down then flip onto skin side for a few mins.  Serve with some warm new potatoes and sliced radish or spring onions and rocket or spinach.

Chicken soup with our green or black pate on oatcakes

Make a batch of Chicken Noodle Soup and for a light lunch serve with oatcakes or toasted sourdough.  You might want to try spreading on our amazing black or green olive pates.  Read about the benefits of Olive Tapenade for your skin and gut on our Food Boutique page.

Fish cakes and green salad

Using left-over mashed potato, sweet potato or celeriac, mix with tinned fish (tuna salmon, or sardines) with chopped spring onions and parsley. Make into patties and lightly fry in olive oil.  Serve with a light green salad.

Falafel/Tuna/Feta and red cabbage salad

See our previous blog for this recipe - Make a bowl of hearty salad adding one grated carrot, some finely slice a red cabbage, a handful of raisins and any fresh herbs that you have.  We make a very simple French dressing and drizzle on top.  Add tuna or feta or warmed Falafel.

Hey presto!