Find yourself reaching for the junk food or hitting up your nearest takeaway store come lunch time? We know getting a wholesome meal during the day isn’t always the easiest feat with a hectic schedule, but we’re here to share 3 FREE healthy and quick lunch recipes that prove you can do both! They also make for some great lunchbox ideas for kids if you need a little more inspiration this back-to-school season.

With work, kids and family commitments it can be hard to find the time to cook, but you don’t have to settle for inflammatory, sugar-laden meals that will slow you down in the long run. But we can guarantee you a fast lunch, without the usual tricks and traps that come with processed snacks and fast food. First, let’s dive into a few important elements we aim to include in our lunch recipes:

• Healthy fats: These will help prevent those afternoon slumps by stabilising our hunger signals and keeping us fuller for longer. Think avocados, olive oil, seeds and nuts – we’re not talking about trans fat here!
• Protein: Protein-rich foods don’t just boost your muscles, they also support weight loss and hormone regulation, according to studies. Go for lentils, tofu and beans.
• Probiotics: Make gut health a lunchtime priority – regularly consuming these good bacteria will help maintain balance for your gut and brain, which in turn will help you get through the day – awake. Go for fermented foods like kimchi, Sauerkraut, kefir and yoghurt.
• Slow-release carbs: Rather than quick-release carbs like white rice, we aim to include whole grains like quinoa or brown rice to give you the energy to push through a busy day, and there’s no better way to get that boost than with slow-release carbs like those you’ll find in whole foods. 

Since lunch is usually around the middle of the day, many of us are short of time to do any major cooking, often eating during work or between errands – so if this is you, make use of leftovers to speed up your lunch game! You can also prepare our recipes in advance and portion them out so your whole week of lunches is sorted. Here are a few tips for storing extra food:

• Use freezer-safe bags for portions of food or extra ingredients like veggies and meat.
• Freeze batches of lunches in freezer-safe containers – stainless steel is a good option.
• Freeze leftover soup stock in ice cube trays.

Now, let’s dive into those recipes!

Cauliflower Fried Rice

This rice dish cooks up in just 10 minutes! The best part is that it provides 6 serves, meaning you can dish out the rest of your serves into containers to enjoy 6 days of grab-on-the-go lunches.

Get the full recipe HERE.

Ingredients:

• 1 tablespoon ghee or coconut oil
• 1 medium Spanish onion, finely diced
• 1 medium cauliflower
• 1 medium carrot, finely diced
• 1 medium zucchini, finely diced
• 2 garlic cloves, minced
• 1 tablespoon ginger, finely grated
• 1 pinch cayenne pepper
• 1/2 lemon, juiced
• 2 tablespoons tamari
• 2 tablespoons coconut cream
• 1/2 bunch coriander, well chopped
• Olive oil, for drizzling
• Himalayan pink salt and pepper, to taste

Method:

1. Cook onions in a large frying plan on medium heat till soft (approximately 5 minutes).
2. Meanwhile, cut the cauliflower into manageable pieces and then, using the large side of the grater, grate the cauliflower to resemble rice-size granules. You can also use a food processor to mill it into shape.
3. Add cauliflower, carrot, zucchini, garlic, ginger, cayenne pepper and tamari to the onions in the frying pan. Cook for 8-10 minutes, stirring occasionally until the carrot is just soft.
4. Add lemon juice, coriander, coconut cream and season with salt and pepper. For best results serve immediately with a good drizzle of olive oil.

Israeli Haloumi Bowl

15 minutes is all you need to whip up this nutritious powerhouse of a lunch, and it doesn't hurt that it's delicious too!

Get the full recipe HERE.

Ingredients:

• 1 teaspoon extra virgin olive oil
• 1/2 cup giant Israeli couscous
• 3/4 cups vegetable stock
• 1 bunch broccolini, chopped into 0.5cm pieces
• 1/3 cup almonds, roasted and roughly chopped
• 1/2 cup flat-leaf parsley, finely chopped
• 1/4 lemon, cut into wedges, to serve
• Turmeric Halloumi
• 1 teaspoon extra virgin olive oil
• 150 g halloumi, sliced into 3cm pieces
• 1/4 teaspoon turmeric, ground
• Lemony Yoghurt Dressing
• 1/4 lemon, juice and zest
• 60 g full-fat natural or Greek yoghurt

Method:

1. Add olive oil and couscous to a medium-sized saucepan on low-medium heat. Lightly toast couscous until light brown. Add in vegetable stock and ½ cup of water and bring to the boil. Cover and reduce to a simmer for 10 minutes.
2. Place broccolini into a bowl and cover with boiled water. Allow to sit for 2 minutes to blanch. Drain. (alternatively, you can eat your broccolini raw if you like).
3. Make the Turmeric Halloumi by heating a small frying pan on medium heat. Add olive oil and halloumi and sprinkle with turmeric. Allow to cook for 2 minutes until golden. Flip, sprinkle a little more turmeric and fry until golden.
4. To make the Lemony Yoghurt Dressing, combine lemon juice, zest and yoghurt together in a small mixing bowl or cup.
5. Arrange half of the couscous, Turmeric Halloumi, broccolini, almonds and flat-leaf parsley around a serving plate. Place the remaining into a container for tomorrow. Serve both with a dollop of Lemony Yoghurt Dressing and some fresh lemon wedges.

Detox Tuna Salad 

This simple tuna salad is ready in 5 minutes – no cooking required! Get the full recipe HERE.

Ingredients:

• 1 cup rocket leaves
• 1 cup sprouts
• 1/2 cucumber, diced
• 1/2 avocado, diced
• 1 small pear, sliced
• 1 teaspoon sesame seeds
• 1 teaspoon chia seeds
• 1/2 lemon, juiced
• 45 g tuna in brine
• 1/4 cup roasted almonds, roughly chopped

Method:

1. Add all ingredients to a bowl and toss to combine. 

Keen for more quick and easy lunch ideas? We’ve got a host of exclusive no-sugar recipes here on the 8-Week Program. If you’ve been struggling to get your sugar habit under control, we’re here to help. It’s no secret that a sugar addiction is a tough one to beat – wherever you go, sugar is there. Unlike with ditching alcohol, there are few places where sugar is unwelcome. From birthday parties and functions to the office pantry, Sunday markets and the supermarket. Is it any wonder that so many of us find it hard to quit the stuff? That’s why it can help to join a program like ours – our 8-Week Program is based on accountability, support and providing the essential resources to set you up for success. We’ll help you change the way you look at food – and that doesn’t mean you have to follow restrictive diets or miss out on your favourite foods; we believe you can still enjoy delicious food without jeopardising your health. With celebrity chef Sarah Glover on our panel of experts, you’ll have an array of fun recipes at your fingertips, along with our own exclusive armoury of simple, tasty and healthy recipes for everything from daily meals to impressive entertaining. We’ve also got nutritionists, personal trainers and naturopaths in our team of experts, and they understand what our bodies need and how to best arm ourselves against those cravings. So, if you’ve been having a little trouble keeping that sugar addiction at bay, we’re here to help. We know it can be hard to stick to your health goals – especially when you’re trying to manage it alone. When you sign up with us, you’ll have access to clear-cut meal plans, community support and exclusive access to our sugar-free content. Here’s what’s on offer:

1. 8 weeks of meal plans and shopping lists.
2. 90+ member-only recipes.
3. Community forums to share your journey.
4. Support and guidance from the I Quit Sugar team.
5. Exclusive content from our panel of experts.

So, if you’re ready to ditch sugar and the host of maladies that come with it, it’s not too late to join. We’d love to help you get started on your health journey. Sign up HERE today!