Thursday, 9 February 2017

Weekday Lunch Prep

Looking for healthy lunch inspiration?

Healthy packed lunch salad

When I'm trying to eat healthily, I often find lunch can be a bit of a make-or-break point in the day. If I've got something delicious and homemade with me, it's satisfying and keeps me wanting to eat well for the rest of the day. If I don't, I end up buying lunch at work - and sometimes those M&S flapjacks and Percy Pigs are too hard to resist! 

I've always tried to make an effort to take lunch with me to work (or university before that) - mainly because it's a great way to save money.

But even the best of intentions can be hard to keep. There have been so many weeks that I've started by preparing tasty lunches for the first couple of days, then getting lazy by the end of the week. Lazy lunches of peanut butter on crisp breads don't really make for the best midday momentum boost I need!

So recently I've been doing all my lunch preparation for the week in one go. Typically a Sunday evening (though it depends on my work pattern that week), and all in all it takes no more than an hour. 

I've been inspired by Naturally Sassy and the idea of making batches of mix-and-match salad bits for midweek lunch combinations. 

Mixed salads

It's so simple to have everything made in one evening, then just pick bits each night to take for lunch the next day.

It's one lot of food prepping, cooking and washing up - all over and done with before the week even begins!

I tend to just have a couple of spoonfuls of everything everyday, but you could easily be more creative, having different combinations to mix things up throughout the week.

Mixed healthy lunch

Pre-prepared lunch items

A week's worth of healthy lunch ideas:

If you fancy trying your own week's worth of lunch preparation, here's what I've been having this week:

Quinoa & Bulgur Wheat
Put 150g mixed quinoa and bulgur wheat in a saucepan, add 300ml water and bring to the boil. Simmer for 10-15 minutes, until fully cooked. 

Borlotti Beans
Simply 1 tin of soaked borlotti beans!

Roast Veggies
Chop 1 courgette and 2 sweet peppers into small chunks, sprinkle with 2tsp of paprika and drizzle with a tablespoon of sunflower oil. Roast in the oven at 180°c for about 15-20 minutes.

Spinach & Mushroom Salad
Mix 2tbsp tahini with 1 tbsp of reduced salt soy sauce, 1tbsp lemon juice and 1 tbsp water until you have a smooth dressing. Put 300g spinach into a bowl, adding 4 to 5 chopped, raw mushrooms. Pour over the dressing and mix together.

Feta Salad
Add chopped cucumber, tomatoes and feta cheese to four or five handfuls of mixed leaf salad.

Beetroot & Carrot Slaw
Grate 2 carrots and 2 beetroots into a dish, adding a couple of handfuls of pomegranate seeds for added sweetness and crunch.

Beetroot and carrot slaw

Tomato, cucumber and feta salad

Beans, quinoa and bulgur wheat

Roast vegetable salad

Spinach and mushroom salad

Making batches of your own salads at home is an efficient and easy way of keeping up healthy eating, while ensuring your lunches are nutritious, appealing and full of colour! The mix-and-match approach is also ideal for a balanced meal - it becomes really simple to have a variety of vegetables, proteins, healthy fats... whatever you need, it's easy to add in!

One of week of lunch prep

(Don't forget to pin this post to save for later!)

One week of healthy lunch recipes

What are you favourite things to have for lunch?



  1. These all look so great! I love the idea of a mix and match. I usually take leftovers from dinner the night before, although I've been so rushed off my feet at work this week I've not been able to eat lunch most days :(

    1. I also really like taking leftovers, but on my current job we don't tend to eat anywhere I can heat them up! Oh no - make sure you take time for lunch, it's essential in this job!!

  2. I love the idea of mix and match lunches to assemble throughout the week. I recommend roasting a bunch of chickpeas (and sprinkling them with salt and paprika). They give a nice crouton like crunch to the topping of salads! xx

    1. This is such a great idea! I've been loving sprinkling roasted seeds on top, so will have to try the chickpeas - thanks! xx

  3. The roasted vegetables and the spinach + mushroom look really delicious. I'm looking to diversify my lunches so this is really helpful.

    1. I'm glad you said that - I was worried they didn't photograph as well as they taste!

  4. This is such a great idea! Everything looks delicious too

  5. Oh YUM! I should definitely start doing this when I return back to work :-)

    ♥ Jasmin N
    // Little Things With Jassy
    // BL’

  6. All of these look delicious, especially the beetroot slaw!

    NINEGRANDSTUDENT: A Lifestyle Blog

  7. This is so inspiring! I really want to give lunch prep a go because I'm always really envious of my colleges who have amazing looking lunches, and I'm sat there with a ham sandwich!

    That feta salad looks delicious!

  8. I love the mix and match idea and wish I had thought about this when I was working in the office. Would have saved money and bad eating habits! x
    Lola Mia //

  9. This is such a good idea, everything looks delicious! xx


  10. This is such a great idea, I always think meal prep makes lunchtimes really boring but this looks great!
    Rachel // Rachel Ellen


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