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5 Awesome Quick lunch Recipes

Quick lunch ideas

Lunch at the office is always the most difficult, especially when you want to eat healthily. Either “join the team” and order food, which is not always healthy, or try your talents as a cook and cook something healthy at home, but which at lunchtime loses its flavor.

Because not everyone has a fully equipped kitchen at the office, I have prepared five ideas for lunch preparations that you do not have to heat up, but which are delicious and healthy at the same time and have enough protein so you have a productive afternoon.

Fillets filled with vegetables and hummus

This lunch is as delicious as it is simple to make.


  • 1 piece of whole wheat flour
  • 1 sweet potato
  • minced parsley
  • minced dill
  • seeds from half a pomegranate
  • 1 tablespoon of hummus
  • 1 avocado
  • 1 boiled egg
  • 1 tablespoon of lemon juice
  • 1 tangerine without shell, cut into cubes
  • sare
  • piper

In a bowl mix a few pieces of sweet potato, which you baked in the pan with a little olive oil, salt, and pepper the night before. Add parsley and finely chopped dill, half pomegranate seeds, salt, pepper, a teaspoon of lemon juice and a few slices of tangerine. Mix all ingredients.

Add a spoonful of hummus to a slice of wholemeal flour, add salad, a few slices of avocado and boiled egg. Wrap the glue tightly, wrap it in aluminum foil, and you’ve got a delicious, easy-to-eat lunch.

Nutritional information:

  • calories: 286
  • protein: 7.8g

Grilled chicken salad

This salad is made very quickly, and most of the ingredients are definitely already in your fridge.


  • 1 piece chicken breast
  • 2 teaspoons of olive oil
  • 2 tablespoons barbeque sauce
  • half a Roman salad, cut into small pieces
  • some cherry tomatoes cut in half
  • 2 tablespoons canned black beans, washed and drained
  • 1 tablespoon canned corn kernels, washed and drained
  • a few slices of red onion
  • tortilla chips for serving

For dressing:

  • 1 tablespoon barbeque sauce
  • 2 teaspoons mayonnaise
  • 2 teaspoons cream or Greek yogurt
  • 1 teaspoon mustard
  • sare
  • piper

Fry in a pan a piece of chicken breast, with a little olive oil, salt, and pepper. Once fried on one side, return it to the pan and oil it with a little barbeque sauce. After the meat is well fried, place the chicken breast on a plate, grease it and the other side with a little barbeque sauce, let it rest for 5 minutes, then cut it into small pieces.

Then take care of the dressing. In a small bowl add the barbeque sauce with a little mayonnaise, cream or Greek yogurt, mustard, salt ,and pepper. Adjusts ingredients according to taste.

In a large bowl combine the Roman salad, cherry tomatoes, black beans, corn kernels, red onion, and chicken breast pieces. Add the dressing and mix all the ingredients. Finally, add a few pieces of tortilla chips.

Nutritional information:

  • calories: 329
  • proteins: 19g

Sandwiches with prosciutto, peaches and avocado

Nothing is easier to eat in the office lunch break than a sandwich. But, instead of opting for the classic ham and cheese “recipe”, why not try something more special, to brighten up your day. We propose you a very easy sandwich.


  • half a baked avocado
  • 1 tablespoon of lime juice
  • sare
  • piper
  • 2 slices of bread flour
  • 4 slices of prosciutto
  • 1 peach cut into thin slices

In a bowl, put half of the avocado, with lime juice, salt and pepper and mix with a fork until you get a paste. Assemble the sandwich with slices of wholemeal bread, slightly fried, which you anoint with avocado paste, add slices of prosciutto and half slices of peaches. The rest of the peach can be used as a dessert.

Nutritional information:

  • calories: 529
  • protein: 27g

Sandwiches with chicken salad and Greek yogurt

And this sandwich is very easy to make, especially if you already have fried chicken at the Sunday table.


  • 60g fried chicken, cut into pieces
  • a half onion cut into cubes
  • half an apple cut into cubes
  • a few grapes of white grapes, cut in half
  • a tablespoon of dried cranberries
  • a tablespoon of finely chopped almonds
  • half a box of Greek yogurt
  • a tablespoon of lemon juice
  • a tip of garlic powder knife
  • sare
  • piper
  • 2 slices of bread flour
  • a few salad leaves

In a large bowl mix pieces of fried chicken, red onion, apple, grapes, dried cranberries and almonds. Add Greek yogurt, lemon juice, garlic powder, salt and pepper depending on taste. Mix the whole combination.

Assemble the sandwich, using two slices of wholemeal bread, slightly fried, over which you add the mixture with already prepared chicken and salad leaves.

Nutritional information:

  • calories: 130
  • protein: 13g

Tuna and spicy sauce with yogurt

And this lunch idea can be very easy to eat, especially when you have a lot of work and do not have time for a complicated meal. This recipe is delicious and has enough protein so you won’t be hungry until the end of the program.


  • 1 piece of whole wheat flour
  • a few Roman salad leaves cut into pieces
  • 1/2 red chopped pieces
  • 2 tablespoons canned corn kernels
  • a few slices of avocado
  • 1 tablespoon chopped green onion
  • 1/2 tuna canned, drained

For dressing:

  • 2 tablespoons Greek yogurt
  • 1 tip of garlic powder knife
  • 1 teaspoon of lemon juice
  • minced dill
  • sare
  • chilli powder to taste
  • 1 teaspoon of water to thin the dressing

In a bowl mix the Roman salad, tomatoes, corn kernels, avocado, green onion and canned tuna. Fill a paste with this mixture and then add the spicy yogurt sauce. Pack the glue and … ready!

Nutritional information:

  • calories: 193
  • protein: 11g

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