Meal planning can help you to save time, money and stress. Every meal you prepare from home is one less takeaway, café or restaurant meal, which generally means a saving of money and excess kilojoules, hidden fat, sugar and salt. Preparing your own lunch allows you to be in control of the ingredients, dressings and portion size, all of which can be tailored to suit you, your body, and your health goals. 

Lunch is an important meal of the day. It is an opportunity to get some vegetables in, boost energy levels for concentration throughout the afternoon, and provide protein to keep you feeling full. This may help to and prevent the 3pm slump and so avoid the search for a sweet ‘pick me up’!

These pantry staples are all you need for a fortnight’s worth of quick, interesting, filling, and healthy lunches that have you kicking goals early in 2025.  

10 ingredients for 10 mid-week lunches

1. Large bag of baby spinach, rocket, or mixed leaves 

2. Tinned bean mix, chickpeas, lentils, or corn e.g. Edgell 125g can 

3. Eggs 

4. Tinned tuna, salmon or sardines 

5. Vegetables: cherry tomatoes, red onion, mushrooms, cucumber 

6. Cheese, preferably reduced fat 

7. Avocado 

8. Low GI or low carb wholegrain bread e.g. sliced bread, wraps or pita-style bread, wholegrain crackers 

9. Instant Basmati rice e.g. SunRice 40 second Low GI rice  

10. Potatoes e.g. Carisma lower GI potatoes or sweet potato 

Additional: 

• Homemade dressing e.g. olive oil, different types of vinegar and lemon juice 

10 lunch ideas

1. Tuna, avocado & mixed bean salad plate 

Pile a couple of cups of mixed leaves, rocket or baby spinach onto a plate, along with a few cherry tomatoes, ½ cucumber and a sliced mushroom. Serve with a tin of tuna, ¼ avocado, and small tin of mixed beans. Dress with homemade dressing such as olive oil, balsamic vinegar and cracked pepper. 

2. Egg & salad sandwich (or wrap) 

Spread avocado on two slices of low GI/low carb wholegrain bread or on a wholegrain wrap. Add 1-2 sliced boiled eggs, a large handful of mixed leaves, sliced tomato, onion and cucumber. 

3. Mixed crispbread plate 

On a plate line up 4-8 wholegrain crispbreads such as Vita-Wheats. Make a mixed plate of your favourite toppings, for example, cheese and tomato; tuna and avocado; mashed beans and tuna; boiled egg and cucumber. Protein rich spreads such as hummus, tzatziki, ricotta and cottage cheese add flavour too.

4. Mexican bean salad bowl

In a bowl, add a large handful of baby spinach and a 125g can bean mix and corn kernels. Next add one cup of chopped fresh tomato, cucumber and red onion. Top with a sprinkle of grated cheese and toss to combine. 

5. Mushroom OR Spinach frittata (can be made ahead of time and kept in the fridge overnight)

In a non-stick pan, fry some sliced mushrooms. Add up to three whisked (whole) eggs and a splash of milk. Cook the bottom of the frittata on the stove top, then add spinach leaves and grated cheese and cook the top of the frittata under the grill. Serve with a side salad of mixed leaves, finely sliced onion and cherry tomatoes. 

6. Low carb tuna nicoise salad 

Pile a plate with chopped cos lettuce. Add some halved cherry tomatoes, cucumber cut in quarters lengthways, and thinly sliced red onion. Steam some seasonal greens such as asparagus or green beans, drain and cool, and add to the salad. Add 1-2 boiled eggs, halved and some tinned tuna slices. Scatter some pitted black olives (rinsed and patted dry). Make a dressing of olive oil, white wine vinegar and Dijon mustard. 

7. Low carb mini pita pizzas 

Spread a low carb pita or wrap bread with no-added-salt tomato paste. Next, top with sliced tomato, capsicum, onion, mushrooms and torn basil leaves. Sprinkle with grated cheese and put under a hot grill until the cheese melts. Once grilled, top with a handful of baby spinach leaves. Slice and serve. 

8. Mediterranean style salad plate 

Make a chunky Greek-style salad out of halved cherry tomatoes, chunks of cucumber, avocado and reduced fat feta cheese. Add some thinly sliced red onion and ½ cup of mixed beans. Dress with olive oil, red wine vinegar and a sprinkle of dried oregano. Serve with can of sardines, tuna or salmon and 1 slice of toasted low GI/low carb bread or wrap bread, or a few wholegrain crispbreads. 

9. Tuna rice salad 

Microwave a 40 second rice cup. Add a tin of tuna or salmon, along with a cup of baby spinach leaves and a cup of chopped tomatoes, cucumber, mushrooms, and thinly sliced red onion. Dress with lemon juice and olive oil. 

10. Mexican spud bowl 

Cook 200g sweet potato in the microwave for 5 minutes. When cooled, chop and add to a bowl. Next, add ½ cup or a small can of red kidney beans, diced tomato, and top with reduced-fat grated cheese. Return to the microwave to melt the cheese. Top with a handful of baby spinach, fresh diced tomatoes, cucumber, mushrooms and avocado.  

By Kate Battocchio, Accredited Practising Dietitian & Exercise Physiologist