Being a mum is one of the hardest jobs in the world!
Between school drop-offs, laundry mountains, Zoom meetings and trying to keep the house tidy, it’s not surprising that activities such as prepping lunches and exercising can sometimes fall by the wayside.
But unfortunately, this can often lead to the consumption of fast, unhealthy foods as a quick fix, which can contribute to weight management issues. So, if you suddenly find yourself aiming to shift a few kilos, it’s time to take action.
Luckily, you don’t need to spend your weekdays eating Sunday’s batch-cooked quinoa and grilled chicken. Instead, with a little strategy, some clever shortcuts and knowing what to grab when you’re short on time, it is actually quite easy to enjoy satisfying, weight-loss friendly lunches.
To help you along, here are five quick, tasty and nutritious lunch ideas that will help to fuel your day, at least until dinner time. Hopefully, you’ll be inspired to add them to your weekly meal plan.
Pre-Made Options
Before we mention the recipes, if you are looking for the ultimate time-saver, consider ordering weight loss-orientated ready meals from a company like MACROS.
They provide fresh, nutritionally balanced meals that are designed to support weight loss (featuring all the good stuff like lean proteins, complex carbs, and lots of veggies) that are already portioned out and just need to be heated.
Best of all, as they are delivered straight to your door, you don’t even need to leave your house to get them.
Weight-Loss Friendly Lunches
While ready meals are a terrific option, if you would rather prepare something yourself, here are five fabulous recipes you should try.
1. Rotisserie Chicken Salad Wraps
This one’s a fridge-staple lifesaver that will soon become a weekday favourite.
Simply, grab a rotisserie chicken from your local Coles or Woolies, shred some breast meat and throw it into a wholegrain wrap with mixed greens, cucumber, and cherry tomatoes. Then drizzle with a bit of Greek yoghurt, avocado or hummus for a creamy touch.
The great thing about this option is that rotisserie chicken is high in protein, which helps keep you full. Wraps are easy to eat on the go, and if you opt for wholegrain or low-carb versions, you’re keeping things fibre-rich and satisfying. So, it’s a win all around!
2. Tuna & Bean Power Bowl
This is a throw-it-together-in-3-minutes kind of meal that is loaded with lean protein, fibre, and healthy fats. Essentially, everything your body needs to keep you energised through the afternoon.
To make it, simply combine the following ingredients in a bowl:
- 1 can of tuna in springwater
- ½ cup of microwave brown rice
- ½ can of mixed beans (rinsed)
- Cherry tomatoes, capsicum, or any veggie you have
- A drizzle of olive oil and lemon juice
This is a great option if you’re eating at your desk or need something sturdy enough to eat one-handed while wrangling a toddler.
3. Cottage Cheese & Veggie Snack Plate
This one feels like an adult lunchable, and it’s surprisingly filling. Moreover, it is incredibly easy to make. All you need to do is layer your plate with the following:
- A generous scoop of cottage cheese
- Baby cucumbers or carrot sticks
- A boiled egg
- A couple of rice cakes or wholegrain crackers
- A handful of cherry tomatoes
This dish is crunchy, creamy, colourful, and packed with protein. You don’t even need to cook anything if your eggs are already boiled, and to really jazz it up, you can even add a sprinkle of dukkah or cracked pepper to the cottage cheese.
4. Microwave Veggie Omelette in a Mug
This is perhaps the ultimate quick meal food hack. To make it, all you need to do is crack two eggs into a mug, add a splash of milk, and stir in frozen mixed veggies, grated cheese, and a pinch of salt.
Then, simply microwave for 90 seconds, stir, then zap again for 30-60 seconds. This will provide you with something warm, satisfying and protein-rich to eat on those days when you are pressed for time but want something more comforting than a salad.
What makes this recipe such a winner is that it is super versatile. You can use any type of veggies you have on hand, such as leftover roast pumpkin or chopped spinach, and you can add chilli flakes if you like a little heat.
As you are not using a frying pan or stovetop, clean-up time is minimal, especially if you have a dishwasher.
5. Poke Bowls
Poke Bowls are an excellent way to eat a healthy lunch that’s quick to make and delicious to eat.
If you don’t have any pre-cooked rice on hand, simply use a packet of microwavable rice. Once cooked, arrange some smoked salmon, chicken or tuna on top of it, along with cucumber, edamame beans, Japanese mayonnaise and pickled ginger.
Serve it with a splash of soy sauce and eat with seaweed nori sheets. It’s a fast, fresh meal that ticks the boxes for protein, healthy fats and low-GI carbs. However, keep an eye on portion sizes because it’s incredibly morish!
You can even turn this into manga sushi, which you can eat throughout the week.
