I’m a firm believer that there is no excuse for not eating healthily.  It just requires a little organisation and preparation.  Yes, yes I know we all lead busy lives, have jobs, kids, husbands, wives, partners, pets and what have you but if we want to be able to perform at our best and be able to juggle our busy lifestyles then we need to fuel our bodies with quality food.

I’m putting the spotlight on lunch in this post.  It can be so easy to make a poor decision at lunch time.  There’s work cafeterias with their huge servings of hot greasy food, cafes with seemingly innocent but ENORMOUS white bread sandwiches and focaccias, fast food restaurants emitting the scent of salty, fried, heart clogging burgers and chips… It’s easy to choose these things when you’re in a rush and under prepared.

To avoid grabbing an unhealthy lunch on the go I buy all my healthy lunch items for the week on Monday or over the weekend and keep them at work.   If you can’t keep these at work then you will need to set 5 minutes aside out of your day to prepare your lunch and bring it from home.  5 minutes!   You CAN do it.

My typical shopping list looks like this:

  • Eggs
  • Tins of tuna or salmon
  • Fresh vegetables for salads and omelettes
  • Fresh seasonal fruit
  • Extra virgin olive oil and balsamic vinegar for dressings
  • Low fat greek or natural yoghurt
  • Low fat fetta cheese
  • Olives
  • Brown rice
  • Quinoa
  • Nuts and seeds (unsalted and natural)
  • Natural muesli (not toasted)
  • Honey
  • Green tea
  • Multigrain corn thins (I’m still trying to locate brown rice cakes!)
  • Lite hommus and cottage cheese to have with carrot sticks
  • Small tins of four bean mix

Once you have all of these items on hand you will find your options are endless and exciting!  It will blow your mind. ;-)

I also am a big fan of making extra grilled chicken at night (I did grill chicken on the sandwich press at work a couple of times but to be honest it’s a real pain in the ass to clean the thing) so that I can bring it the next day to put in my salads.  Examples:


Grilled chicken (in olive oil, salt & pepper) with brown rice & olive salad



Basil, garlic, chilli & lemon marinated chicken with cannellini bean salad

Looks delicious, yes?  And it is!   You too can have a healthy yet EXTREMELY delicious lunch if you just prepare.

Please share!  What’s your favourite healthy lunch recipe?