Your healthy packed lunch recipes

What’s your favourite healthy packed lunch?

My current go-to lunch is quinoa, tuna and avocado salad:

50g (uncooked weight) quinoa
1.5 tbsp extra virgin olive oil
Juice of half a lemon
0.25 tbsp white wine vinegar
60g drained tuna
Half an avocado
100g cherry tomatoes
25g feta cheese
30g baby leaf spinach
1 tbsp mixed toasted seeds

According to MyFitnessPal: 684 kcal, 45.3g fat (10.4g saturated), 35g carbs (5.8g sugars), 34g protein, 11.1g fiber

Cook the quinoa then mix with the oil, lemon juice and vinegar. Mix with the other ingredients. I tend to make enough quinoa for 4 portions and then add the other ingredients each morning.

It’s quite high in fat content (although mostly healthy fats) and is the most calorific meal that I have each day, but it leaves me feeling full for the rest of the afternoon with good energy levels.


I have the same lunch every day:

  • Sandwich (2 slices Dave’s Killer Bread (70 calorie per slice), 1/2 avocado, 2 slices of turkey breast, arugula, lemon juice)
  • 50g carrots
  • 50g celery
  • 1 small apple
  • 30g unsalted raw nuts and dried fruit (I get in a big bag from
  • Glass of water
  • Coffee
  • Protein shake

633 calories, 72g carbs, 22g fat, 46g protein


A lot of time my lunches are a sweet potato and a salad. But both are HUGE.

The salad usually has minimal or no cheese in it, no meat and no dressing. Just lots of veggies and some beans and tomatoes or something like that.


2 - 3 cups of over roasted sweet potatoes (little bit of salt and olive oil and in the oven for 50 mins at 180’C), with 200g of grilled chicken breasts. Half a large avocado, a large tomato and mixed salad leaves.

This goes down really well cold or re heated. (keep the salad leaves tomato and avocado separate if you are going to reheat it and then mix all together and serve)

Not sure on calories as stopped counting them many years ago but eat as much as I can handle!

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I meal prep a lot often a load of veggies, some sort of protein then a shed load of herbs and spices depending what I am going for, if I am trying to drop weight I will have it as is… If I’ve got intensity that afternoon I have some brown rice or quinoa with it (although less quinoa recently seeing as its morally dubious).


Why is it morally dubious?

Because of the rise of quinoa and the marketing as a superfood the people in south american countries who actually rely on it as a food source can no longer afford it.


Didn’t know about that. Interesting. I’ll stick with my rice and sweet potato then :slight_smile:

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I was also unaware of the issue with quinoa. Guess I’ll be changing up my go-to lunch then! I’ll give it a try with cous cous instead.

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Didn’t hear about this either…

I have been a brown rice person for a while and in the last year started doing GABBA brown rice.

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There is no ethical consumption under capitalism :slight_smile:

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I didn’t know what this was so I looked it up. Sounds like a lot of work. Based on this link you have to soak for between 1-3 days Is that what you do?

I used to do it that way but then I got a zojirushi rice maker that has a gabba setting. Still takes about 2 hours but doesn’t require extra soaking.

1/2 recipie of Cuban Beans (from Matt Fitzgerald’s The Endurance Diet) over natural brown rice split over 4 days. Also fruit and handful of roasted cashews with sea salt.

I’ve seen beans referenced a few times, both on the podcast and in this thread. What sort of beans are they? Kidney beans, pinto beans etc? Thanks!

As much salad as I can fit in my lunchbox along with whatever leftover carb/protein is left over from dinners. If there’s nothing to use up I’ll put some pasta/pesto in there and a few slices of chorizo.

I use what I have…kidney, chickpeas (boil with teaspoon of bicarb helps them get soft), lentils

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I like one tomato salad. Really tasty!
2 Tomatoes
3 Cucumbers
1 Red Onion
2 sprigs of Fresh dill
1 tbsp Extra Virgin Olive Oil
Pinch of Sea salt
Pinch of Black Pepper

Look here -

rice with gochujang (red chili paste) or avocado or just hot sauce if I’m slumming it.


sweet potatoes


mega salad


raw fruits if i’m in a rush