Episode 54 – Eleven Healthier Lunch Ideas For Busy People


You’re busy, so let’s make this quick!


It’s a usual weekday, the hours have flown and you’re starting to get “hunger shakes.”


You need food for lunch but are stuck for time and choice. If you don’t get something now you’ll certainly be flat in the afternoon. Moreover, you don’t want a coffee because the caffeine keeps you up at night. I feel you. It’s time to feel energetic for the rest of the day.

In this article, you’ll discover 11 quick and healthy lunch ideas for busy people (like you) to keep your body moving so you can tame any hectic workweek.


Avoid being tired and regretful having missed out on a refuelling opportunity. What are you waiting for?


Let’s do lunch!

Below is a list of food options to go for! Try one out!


1. Healthy sandwiches are an easy option.

  • Try multigrain bread, pumpernickel, rye bread, brown bread instead of the usual white bread
  • Go for healthy fillings such as natural meats such as beef, chicken, turkey or tuna
  • Vegetables also go great on a sandwich such as salads and even Mediterranean type vegetables – zucchini, tomato, avocado, olives, and onions.
  • Pita bread, focaccia, bagels are other alternatives for sandwiches.


2. Big soups with salad side

  • Go for the tomato, pumpkin, pea or broccoli based soup over the creamy one. There’s generally less fat in them – just watch your shirt!
  • Get a hearty salad to go with it as well.


3. Wholesome salads based on vegetables, protein, and carbohydrates

  • Salads can be a solid meal! Choose a good salad food outlet and ask for a salad based on ancient grains such as sorghum, kamut or even bulgur.
  • Even less leafy salads that are vegetable based (think Italian or Mediterranean) are excellent – cucumbers, tomato, corn and diced bell peppers with dressing!


4. Baked potato with protein fillings

  • Try these options out – tuna and cheese, chicken and avocado, mushroom and egg.


5. Muffins and bread based on fruits and nuts such as banana bread, walnuts and / or pecans.


6. Muesli and Oatmeal snack bars

  • If you’re super busy these can be a handy quick fix.
  • Try to couple with fruit, salad and / or a protein option like canned fish or beans.


What are the other 4 healthy lunch ideas for busy people? Read on below.



7. Gourmet or oven baked pizzas

  • These types of pizzas will generally be the better type of pizza to go for to keep you healthier.
  • Try to venture out to the different types of pizza beyond the meat lovers.
  • Supreme toppings or lighter toppings without heavy cheeses are a good bet
  • Choose the thin crust


8. Leftovers from last night


9. Fresh fruit is always a winner

Take your pick of 2 or 3 serves of solid fruit such as these,

  • 2 kiwifruits and a banana
  • 2 oranges and a mango
  • 1 punnet of strawberries with an apple


10. Fruit salad with yoghurt

  • Any mixed fruit salad and natural yoghurt is an easy one. Simply duck down to the grocery store.
  • Doesn’t have to be a fruit salad it could be a piece of fruit.


11. Juice smoothies and/or low fat milk based smoothies

  • Almond milk, coconut milk, low fat cow’s milk, goat milk, no milk
  • Pick your best fruits to match, avocado, banana, mixed berries are always winners


Feed your furnace.

It’s time to stop your “hunger shakes.” Grab one of these 11 top healthy lunch ideas for busy people right now and you’ll certainly be energetic for the rest of the day. Avoid the energy dip and keep your body and mind moving through the hectic workweek. Let’s feed your furnace.


Need extra help? 

  • My PURITY Protocol is an amazing resource packed with 6 secrets to detox your life and supercharge your energy. It’s my personal wellbeing philosophy. Check it out here.
  • The First Five Fitness program is a complete 35 day guide to nutrition, mindset, and fitness for beginners and intermediates AND it only takes five minutes blocks to start. Click here for details. 
  • Don’t know what or how to cook and prepare food?! Check out My Meals & Recipes book here. It’s packed with loads of practical, healthy and simple to make breakfast, lunch, dinner options as well as snacks and drinks.
  • Want live coaching? Click here to contact me. I look forward to working with you soon.



  • Chek, P. (2009) How to Eat, Move and Be Healthy!
  • Chopra, D. (1995) Boundless Energy: The complete Mind/Body Program for Overcoming Chronic Fatigue. Three Rivers Press
  • Germov, J., Williams, L. (2004) A Sociology of Food & Nutrition: The Social Appetite (2nd Ed.) Oxford.
  • Gropper, S., Smith, J., Groff, J. (2005) Advanced Nutrition and Human Metabolism (4th Ed.), Thomson Wadsworth
  • Kausman, R. (2004). If not dieting, then what? Allen & Unwin
  • Mahan, L. Escott-Stump, S. (2004) Krause’s Food, Nutrition & Diet Therapy (11th Ed.) Saunders
  • McWilliams, M. (2001) Foods: Experimental Perspectives (4th Ed.) Prentice-Hall

Chris Everingham lives and breathes health & fitness.

Chris Everingham lives and breathes health & fitness. International Athlete, Elite Performance Manager for the Philippine Volcanoes rugby teams, qualified Dietitian / Nutritionist and qualified educator. Chris Everingham combines more than 10 years of experience and education together to deliver the best strategies to grow your mindset, rewire your habits and transform your life.


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