Quick Healthy Lunch Ideas

Struggling to eat a healthy lunch? Maybe you don’t event eat lunch as you’re too busy with your baby. 

When you’re looking after a young family, especially a baby, your priorities do not always include what you eat. Understandably so, but it’s important to look after yourself during this period.

As mums ourselves Emma and I know how hard it is to find time to create nutritious meals that sustain you without reaching for the biscuits! Parents at our baby massage class often say they don’t have time to eat lunch so we’ve put together some simple tips and ideas to help you out.

Focus on protein

Firstly, it’s really important to eat lots of healthy protein, think about how you can get protein into every meal and snack. Add a handful of nuts to a mid-morning fruit snack. Try to avoid too much bread – it’s very easy to grab toast, but you will not be getting a good range of nutrients from toast alone!

Healthy fats

Oily fish is very good for you, see if you can add fish such as mackerel, sardines, or herring to your meals three times a week. Including fats like avocado, nuts, seeds or olive oil can help you feel fuller for longer. 

3 red tomatoes on stalk

You can try to make more dinner and then have left overs for lunch the next day. Here are some other ideas for you to try – let us know how you get on and if you’ve got any ideas to add:

Healthy Lunches you can prepare mid-morning to grab later – can be eaten straight away or cold as a salad:

  • Roasted sweet potato wedges and a salad, tomatoes, peppers, a tin of sardines. You could try adding humus, green beans, eggs, some pumpkin seeds
  • Cook brown rice, near the end of cooking throw in some kale. Drain. Grate some carrot and any other salad items, add chick peas. Create a quick sauces by mixing tamari (or soy sauce) and tahini as a dressing
  • Roasted butternut squash with quinoa, tomatoes and a green salad.

Immediate healthy lunches

  • Scrambled or poached egg with avocado on wholemeal toast. Add spinach, fried tomatoes or a green salad
  • Omelette with spinach, pepper, mushrooms and tomatoes
  • Oatcakes with hummus
  • Soups – try Covent Garden soups for lots of veggies
  • Miso soup – you can get sachets of soup to which you just need to add in some noodles and broccoli to make a meal
  • Rye bread with nut butter and some salad.

Stay away from crisps, processed food, cakes high in sugar. You’re often on your own during the day, so lunch is the one meal where you might not bother, but then crash mid afternoon when you need a sugar hit. 

Let us help you make a nutritious meal plan

It’s hard to think ahead and plan meals in advance, when you’re a new parent. If you can make a nutritious, healthy lunch packed with vegetables for yourself even 2 or 3 times a week it will help your energy levels and mood. 

To get your personalised diet plan to help you feel resiliant and able to cope with all the parenting challenges life throws at us book your 1:1 session with Anna.

FREE 15 minute nutrition consultation available by appointment. info@the-gentle-touch.com