Easy, healthy lunch ideas for work

Veggie fritters

Makes 4 lunches

Fritters are ideal as they can be stacked into a plastic container, then heated up at work or eaten cold. If you’re organised, pack a little side serve of sweet chilli sauce in a small container.

Ingredients:

• 2 potatoes, peeled
• 2 carrots, peeled
• 2 zucchinis
• 1/2 cup self-raising flour
• 3 eggs
• 125 gram can of corn kernels
• Salt, to taste

Method:

1. Grate the potatoes, carrot and zucchinis.
2. Separate the yolks and whites of the three eggs.
3. Place the egg yolks in a large bowl and add the chopped veggies, flour and drained corn kernels. Stir the mixture and add salt if needed.
4. Beat the egg whites in a separate bowl until stiff peaks form, then fold into the veggie mix.
5. Heat some oil in a pan and add a few large spoonfuls of the mixture to form the patties. You can make them as large or as small as you wish. Cook for about five minutes on each side, or until golden brown and cooked through.

Salmon sandwich

Salmon is always a great option for lunch; it’s super healthy, delicious and easy to slap onto a sandwich. The magical combo of salmon and cream cheese will give you all the energy you need to kick on through the afternoon.

Ingredients:

• Bread — try pumpernickel, rye, focaccia or even a bagel
• Reduced-fat cream cheese
• Lettuce
• Tomato
• Smoked salmon
• Pepper, to taste

Method:

1. Spread the cream cheese over your chosen bread.
2. Layer with washed lettuce leaves, slices of tomato and a few slices or a tin of smoked salmon.
3. Season with pepper to taste.

Pumpkin soup

Makes 6 lunches

Soup is great for work lunches because you can make it in bulk, freeze it in lunch-sized portions and grab it before you leave the house each morning. It’s also easy to eat if you’re chained to your desk. The addition of cream in this recipe means it may be reserved for an end-of-week treat.

Ingredients:

• 750 grams pumpkin
• 250 grams potatoes
• 2 onions
• 3 chicken stock cubes
• 3 cups of water
• 250 millilitres thickened cream
• Salt and pepper, to taste

Method:

1. Chop the pumpkin and potatoes into smallish pieces so they cook quicker. Dice the onions.
2. Throw everything except for the cream into a big pot and simmer on medium heat until the potatoes and pumpkin are soft. Keep an eye on the water level and add more if you need to.
3. Work the mixture through a food processor or with a stick mixer until smooth.
4. Add as much cream as you’d like and season with salt and pepper. Give it a stir and pack it into individual portions for the rest of the week.

Snacks

If you get the pre- or post-lunch munchies, satisfy your cravings with these healthy snack ideas:

• Dried fruit and nuts.
• Fresh fruit.
• Portion-sized yoghurt tubs.
• Tuna on crackers.
• Carrot sticks and hummus.

more quick and easy recipes

Quick and easy chicken recipes
Quick and easy pesto pasta meal
30-minute casseroles