Powered Up Plates: 5 Simple, Healthy WFH Lunches
When you’re working from home, lunch can easily become an afterthought—either a hasty snack grabbed between Zoom calls or an uninspired repeat of yesterday’s meal. But fueling your body properly doesn’t have to be time consuming. These five simple, nutrient-packed lunches deliver the perfect balance of protein, healthy fats, and fibre to keep you energised and focused for the rest of your day.
1. The 5-Minute Mediterranean Bowl
Bright, fresh, and packed with flavor, this protein-rich bowl takes no time to throw together.
What you need:
1 cup cooked quinoa (or pre-cooked pouch for speed)
½ cup cherry tomatoes, halved
½ cucumber, diced
¼ cup feta cheese, crumbled
½ cup canned chickpeas, drained and rinsed
Handful of fresh parsley, chopped
Drizzle of olive oil and squeeze of lemon juice
Pinch of sea salt & black pepper
Toss everything together in a bowl and enjoy. Add grilled chicken or smoked salmon for extra protein.
2. Speedy Miso-Sesame Noodles
A nourishing, umami-packed noodle dish that comes together in minutes.
What you need:
1 serving soba or whole wheat noodles
1 tbsp miso paste
1 tsp sesame oil
1 tsp tamari or soy sauce
½ cup shredded carrots
½ cup edamame (pre-cooked or thawed frozen)
½ avocado, sliced
Sprinkle of sesame seeds
Optional: shredded chicken or tofu for extra protein
Cook the noodles, then toss with miso paste, sesame oil, and tamari. Top with veggies, avocado, and sesame seeds.
3. Protein-Packed Egg & Avocado Toast
A classic elevated with a boost of protein and healthy fats.
What you need:
1-2 slices sourdough or rye bread
1 avocado, smashed
2 boiled or poached eggs
½ tsp chili flakes
Drizzle of extra virgin olive oil
Layer it up and enjoy. Pair with a handful of leafy greens on the side for extra nutrients.
4. No-Fuss Salmon & Greens Wrap
A light yet filling wrap packed with omega-3s and fibre.
What you need:
1 whole wheat or spinach wrap
1 small tin of wild-caught salmon (or smoked salmon)
½ avocado, mashed
Handful of spinach or rocket
1 tbsp Greek yogurt or hummus
Squeeze of lemon juice
Pinch of black pepper
Spread the wrap with yogurt or hummus, layer in the salmon, avocado, and greens, then roll up and enjoy.
5. Gut-Loving Superfood Smoothie
For days when you need something quick, light, and ultra-nourishing.
What you need:
1 cup unsweetened almond or oat milk
1 scoop vanilla protein powder
½ banana
Handful of frozen berries
1 tbsp flaxseeds or chia seeds
½ tsp cinnamon
Handful of spinach
Ice cubes
Blend until smooth and enjoy for a refreshing, nutrient-dense boost.
Fueling your workday doesn’t have to mean boring, repetitive meals. These simple, nutrient-dense options keep your body and brain firing on all cylinders—without requiring hours in the kitchen. Because great food should always be effortless and energising.