Reclaim your routine with these prep-ahead lunches, designed to keep you fuelled and focused through the busiest days.
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The start of the year is a gear shift – a return to school runs, office hours and the familiar rhythm of the daily grind. After the indulgence of the holidays, it’s easy to fall into a cycle of convenience snacking that leaves you hungry by mid-afternoon.
These vibrant high-protein lunch recipes are designed to help you reclaim your energy. They keep you full, satisfied and energised so you are not constantly snacking or overeating.
A little prep work goes a long way here, ensuring your busiest days are anchored by wholesome, nourishing meals that are ready when you are.
Chicken, halloumi and quinoa provide the fuel while mango and avocado bring the summer vibes.Sarah PoundChicken, mango and halloumi salad
Skip the post-lunch crash with this summer powerhouse, packed with 30-32 grams of protein per serve. It’s a vibrant mix of sweet mango, creamy avocado and golden halloumi – perfectly balanced fuel for your busiest days.
INGREDIENTS
¼ cup pumpkin seeds¼ cup sunflower seeds1½ cups white quinoa, rinsed1 litre watersea salt
Golden halloumi
180g halloumi cheese, cut into cubes1 tbsp extra virgin olive oil1 tbsp honey
Chicken and mango salad
2 cups cooked chicken, shredded1 cup rocket leaves, roughly chopped1 Lebanese cucumber, cut into half moons1 cup snow peas, roughly chopped1 large mango, cut into cubes1 avocado, cut into cubes¼ cup mint leaves, chopped
Mint and lemon dressing
juice of 1 lemon¼ cup extra virgin olive oil1 tbsp honey2 tbsp mint leaves, finely choppedsea salt and cracked black pepper
Method
Preheat the oven to 160C fan-forced (180C conventional). Line a tray with baking paper. Spread the pumpkin and sunflower seeds over the tray and bake for 12-14 minutes. Remove them from the oven and set them aside to cool.Combine the quinoa, water and a pinch of salt in a saucepan. Bring to a boil, then reduce the heat and simmer gently for 12-14 minutes. Drain well and set it aside to cool.Toss the halloumi with the oil, honey and a pinch of salt. Pan-fry over medium heat for 2 minutes on each side until golden.Make the dressing by whisking the lemon juice, olive oil, honey, mint, salt and black pepper in a small bowl or jug. In a large bowl, combine the cooled quinoa, chicken, rocket, cucumber, snow peas, mango, avocado, mint leaves and toasted seeds.Drizzle over the dressing and toss gently to combine.
Serves 4
This zesty Mexican chicken and rainbow bean salad will keep you going all afternoon.Sarah PoundZesty Mexican chicken and rainbow bean salad
Tangy, vibrant and loaded with 40-42 grams of protein per serve, this Mexican-style salad is the ultimate lunch hack. It’s easy to prep, keeps its crunch, and tastes just as good on day three as it does on day one.
INGREDIENTS
600g chicken tenderloins1 sachet (about 35g) fajita seasoning or Mexican spice 1 tbsp olive oil2 x 400g cans four-bean mix, drained and rinsed2 Lebanese cucumbers, diced2 red capsicums, medium, diced1 red onion, large, diced1 avocado, large, diced1 cup coriander leaves, chopped½ cup extra virgin olive oil½ cup lime juice (about 3 limes)sea salt and cracked black pepperlime wedges to serve
METHOD
Preheat the oven to 180C fan-forced (200C conventional). Line a tray with baking paper.Toss the chicken with the spice mix and olive oil, spread it on the tray, and bake for 15-20 minutes until cooked through.While the chicken cooks, combine the beans, cucumber, capsicum, onion, avocado, and coriander in a large bowl.Whisk the remaining olive oil and lime juice in a small bowl; season well to taste. Toss the dressing gently through the salad, top with warm chicken, and serve with lime wedges.
Serves 4
Prep ahead, then assemble these Mediterranean tuna and whipped hummus crisps to order.Sarah PoundMediterranean tuna and whipped hummus crisps
These crunchy tuna and avocado tortillas pack a massive 30g of protein to keep you full until dinner. Prepare the ingredients and store them separately then, come lunchtime, simply assemble and serve – the perfect “no-cook” solution for a hectic schedule.
INGREDIENTS
8 mini flour tortillas (or gluten-free corn tortillas)extra virgin olive oil cooking spray2 × 185g cans tuna in spring water, drained and flaked1 avocado, sliced1 cup cherry tomatoes, sliced4 spring onions, very finely sliced150g goat’s cheese or feta cheese, crumbled½ cup roasted almonds, roughly choppedsea salt flakes and cracked black pepper
Whipped hummus
4 tbsp hummus (home-made or store-bought)3 tbsp Greek yoghurt2 tbsp cottage cheese
Lemon and mint dressing
juice of 1 lemon2 tbsp extra virgin olive oil1 cup mint leaves, finely chopped
METHOD
Preheat oven to 160C fan-forced (180C conventional). Lightly spray one side of the tortillas and prick them several times with a fork. Place them on a lined tray, and bake for 8-10 minutes until lightly golden. They will crisp further as they cool.In one bowl, stir together the hummus, yoghurt and cottage cheese. In another, whisk together the lemon juice, olive oil and mint. Season both with salt and pepper.Spread each tortilla with a generous dollop of whipped hummus. Top with tuna, avocado, tomatoes, spring onion, and crumbled cheese. Drizzle with the mint dressing and finish with roasted almonds.
Serves 4
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Sarah Pound is a nutritionist, author of the cookbook ‘Wholesome by Sarah’, and a recipe columnist for Good Food.From our partners