Working lunches

Bored of the same M&S sandwich for lunch? And still hungry after you’ve eaten it?! Try these quick lunch ideas, which will keep you satiated for the afternoon to avoid the 4 o’clock energy slump..

Mixed grain, harissa and almond salad (feta optional)

  • 1 pack of merchant mix grains (or any brand of mixed grains)
  • 1tbsp extra virgin olive oil
  • Handful of whole almonds
  • Handful of rocket
  • Handful of cherry tomatoes (halved) 2 cloves garlic (squeezed)
  • Small handful fresh parsley, chopped Small handful of fresh mint, chopped 30g feta
  • 1 tsp harissa
  • 1 lemon
  • Black pepper

Toast almonds in a dry frying pan on medium heat until they start to slightly brown. Pour onto plate to cool.
Pour olive oil onto same pan and add tomatoes and garlic. Cook until they soften.
Put grains into a mixing bowl and pour over the tomatoes, oil and garlic. Stir through the harissa, crumbled feta, herbs, rocket and lemon juice. Add black pepper to taste.


Sardines on toast (1 serving)

  • 1-2 slices of wholegrain sourdough or rye, toasted Tin of sardines
  • 1/2 avocado
  • Small handful of chopped chives, parsley or both Squeeze of lemon
  • Pour everything on and enjoy!
  • Broad beans and feta on toast (use tahini if dairy free)
  • 100g frozen broad beans 2 handfuls of rocket
  • 40g feta or 2 tbs tahini Handful of coriander
  • 25 ml extra virgin olive oil
  • 2 slices of wholegrain sourdough or rye Juice of half a lemon
  • 2 tbsp mixed seeds

Simmer the broad beans as per instructions on the back, drain when cooked.
Blitz 1/3 of the broad beans in a food processor with the olive oil and lemon juice.
Add the remaining broad beans and pulse a few times – keep some fairly in tact for texture Toast bread and crumble on feta or drizzle over tahini, add rocket and coriander


Quinoa, tahini and sweet potato meal prep bowl.

This will make 3 days worth of lunches,
which you can prep on a Sunday evening to make the beginning of the week that bit easier!

  • 2 cups of dry quinoa
  • 1 jar of artichoke hearts
  • 2 sweet potatoes
  • 2 red peppers
  • 1 red onion
  • 1 tin chickpeas
  • 1 vegetable stock cube
  • 2 tbsp olive oil
  • Handful of chopped parsley
  • Small handful of feta (optional)

Pre-heat the oven to 180 degrees.z
Roast the vegetables and chickpeas in 1/2 tbsp olive oil, until softened. While the veg is roasting, rinse the quinoa well and cook with 1 vegetable stock cube, as per instructions on the packet. In a small bowl mix tahini, lemon juice, black pepper and the rest of the olive oil. Once the vegetables have cooled, divide the ingredients into 3 tuppawares, keeping the dressing aside to take into work in a separate container. Add parsley and feta on top.

About Lucy Epps

I am a BANT Registered Nutritionist® and Nutritional Therapist(CNHC).

I create personalised, achievable nutrition plans; whether you have a long term health condition or are healthy and seeking advice on how nutrition and lifestyle can support you preventatively.