Reclaim your routine with these prep-ahead lunches, designed to keep you fuelled and focused through the busiest days.
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, 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 seeds
- ¼ cup sunflower seeds
- 1½ cups white quinoa, rinsed
- 1 litre water
- sea salt
Golden halloumi
- 180g halloumi cheese, cut into cubes
- 1 tbsp extra virgin olive oil
- 1 tbsp honey
Chicken and mango salad
- 2 cups cooked chicken, shredded
- 1 cup rocket leaves, roughly chopped
- 1 Lebanese cucumber, cut into half moons
- 1 cup snow peas, roughly chopped
- 1 large mango, cut into cubes
- 1 avocado, cut into cubes
- ¼ cup mint leaves, chopped
Mint and lemon dressing
- juice of 1 lemon
- ¼ cup extra virgin olive oil
- 1 tbsp honey
- 2 tbsp mint leaves, finely chopped
- sea 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
Zesty 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 tenderloins
- 1 sachet (about 35g) fajita seasoning or Mexican spice
- 1 tbsp olive oil
- 2 x 400g cans four-bean mix, drained and rinsed
- 2 Lebanese cucumbers, diced
- 2 red capsicums, medium, diced
- 1 red onion, large, diced
- 1 avocado, large, diced
- 1 cup coriander leaves, chopped
- ½ cup extra virgin olive oil
- ½ cup lime juice (about 3 limes)
- sea salt and cracked black pepper
- lime 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
Mediterranean 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 spray
- 2 × 185g cans tuna in spring water, drained and flaked
- 1 avocado, sliced
- 1 cup cherry tomatoes, sliced
- 4 spring onions, very finely sliced
- 150g goat’s cheese or feta cheese, crumbled
- ½ cup roasted almonds, roughly chopped
- sea salt flakes and cracked black pepper
Whipped hummus
- 4 tbsp hummus (home-made or store-bought)
- 3 tbsp Greek yoghurt
- 2 tbsp cottage cheese
Lemon and mint dressing
- juice of 1 lemon
- 2 tbsp extra virgin olive oil
- 1 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
The best recipes from Australia’s leading chefs straight to your inbox.
Sarah Pound is a nutritionist, author of the cookbook ‘Wholesome by Sarah’, and a recipe columnist for Good Food.
