5 easy and healthy lunch ideas for SBMs

With the hectic schedule that SBMs face daily, it can be very hard to make your lunches before work or even sometimes, to fit in a lunch break. With the end of winter arriving, it is important to try and eat healthier again. Eating healthier is easier for when the weather changes and helps to boost your mood which allows you to work better.

Time is of the essence for SBMs and making healthy food can be time consuming. To ensure that you have healthy lunches we have sourced 5 easy and healthy lunch ideas for SBMs that are quick to make. You will be able to fix up your lunch the night before and be encouraged to have a lunch break to enjoy what you have made.

Salmon and cucumber rice noodles

This rice noodles salad is easy to assemble and very quick too due to using ready-cooked salmon fillets. It’s easy to change the staple vegetables to your liking and change it up every time you make it. Broccoli, sugar snap peas or avocado all work well with this lunch. You can prepare the night before work or in the morning if you have time. This recipe serves 2 portions so you can reirrigate and have another day.

Ingredients:

130g rice noodles
2 ready cooked salmon fillets
½ cucumber, finely sliced
4 spring onions, finely chopped

For the dressing:

2 tablespoons white miso
1 teaspoon soy sauce
3 tablespoons lime juice
1 tablespoon sesame oil
A small piece of ginger, peeled and grated
A pinch of chilli flakes
1 tablespoon of cold water

Method:

Step one

Place the rice noodles into a bowl and pour boiling water over them. Leave to sit while you prepare the other ingredients.

Step two

Put the dressing ingredients into another bowl and mix vigorously. Set aside for later.

Step three

Add the cucumber, herbs, spring onions and salmon into your container and shake to mix. Drain the noodles and add them to the container along with the dressing. Mix again.

Bulk pasta lunches

Create a pasta lunch that can have three different variations in one go to last you throughout the week. They can be frozen to save for another week to mix your healthy lunches up. Swap the main ingredient between salmon, chicken and aubergine to make tasty easy and healthy lunches you will enjoy.

Ingredients for pasta base:

2 red onions, halved and sliced
150g wholemeal pasta
1 lemon, zested and juiced
1 tablespoon rapeseed oil
2 large garlic cloves, grated
30g basil, chopped

Add in separately:

1 salmon fillet and 1 red pepper
150g chicken breast fillet, 2 teaspoons of pesto and 5 large cherry tomatoes
1 small aubergine, diced and 5 large cherry tomatoes

Method:

Step one

Heat oven to 200C/ 180C fan. Place the red onions, red pepper and aubergine in lines on a tray. Drizzle a little oil over them and roast for 15 minutes.

Step two

Boil the pasta for 10-12 minutes until al dente. As the pasta is boiling, wrap the salmon fillet in foil and do the same for the pesto and chicken. Put onto another baking tray.

Step three

Once the vegetables are done, cook the salmon and chicken for 12 minutes or until the chicken is cooked through. Drain the pasta into a bowl and toss well with the lemon zest and juice, rapeseed oil, garlic and basil. When everything is done, add the red onions to the pasta. Mix and divide into three containers.

Step four

Top each container with the different variations. Seal and refrigerate. Eat within three day or freeze.

Spicy chicken wraps

This recipe is one of the best easy and healthy lunch ideas for SBMs as it only takes less than 15 minutes to make. It is perfect for making in a rush before work or the night before. Plus, it is a tasty, healthy alternative to other wraps that will entice you to take a lunch break.

Ingredients:

180g of chicken breast, thinly sliced
½ teaspoon of mild chilli powder
1 garlic clove, chopped
1 teaspoon of olive oil
2 seeded wraps
1 avocado, halved
1 roasted red pepper

Method:

Step one

Mix the chicken in a large bowl with chilli powder and garlic. Heat the oil in a frying pan and fry the chicken for a few minutes.

Step two

Meanwhile, warm the wraps. Ensure to not let them dry out as they can be difficult to roll.

Step three

Squash half of the avocado onto each wrap. Add the peppers to the pan to warm through. Transfer everything from the pan to the wraps. Roll the wraps and cut in half- leave to cool before wrapping.

Chicken and sweetcorn soup

A perfect easy lunch to make for the colder days when you need warming up. This creamy soup will perk your busy working day up as it is healthy and scrumptious. Plus, the recipe does four portions that you can freeze for another day.

Ingredients:

15g low-fat spread
1 small onion, chopped
250g potatoes, chopped
600ml reduced-salt vegetable stock
100g sweetcorn
100g cooked chicken
300ml semi-skimmed milk or alternative
2 tablespoons cornflour mixed with 2 tablespoons cold water
1 pinch black pepper

Method:

Step one

Melt the low-fat spread in a saucepan and gently cook the onion, until starting to soften.

Step two

Add the potatoes and stock. Bring to a boil, then simmer, partially covered, for 20 minutes. Ensure the potatoes are tender.

Step three

Stir in the sweetcorn, milk and chicken and cook gently for around 4 minutes. Make sure to stir often.

Step four

Add in the cornflour mixture and stir until thick. Ladle mixture into your container and wrap up a wholemeal roll to serve with.

Roast beef sandwiches

Provide yourself with extra fibre and vitamins in your diet by adding a colourful grated salad to a classic roast beef sandwich to enjoy in your lunch break. This healthy lunch idea is easy to make and takes little time so can be done in the morning.

Ingredients:

1 carrot, grated
1 cooked beetroot
Half a small red onion
2 teaspoons vinegar
2 slices or 4 wholemeal bread
4 teaspoons reduced-fat mayonnaise
1 handful mixed salad leaves
4 slices lean roast beef

Method:

Step one

In a large bowl, mix the carrot, beetroot and red onion with the vinegar.

Step two

Spread each slice of bread with 1 teaspoon of mayonnaise, top with lettuce and the roast beef. Share out the salad between (if you are making more than one sandwich). Place the slice of bread on top of the filling.

Step three

Cut in half and wrap ready to take to work. Keep cool until you're ready to eat.

Try these easy and healthy lunch ideas for SBMs to encourage yourself to take a lunch break through your hectic schedule. Brighten your day and boost your mood and health with different lunches for each day of the working week. It can be surprising what a hearty meal can do as well as taking a well-deserved break, you will find yourself motivated more and accomplishing work tasks better.

Why not hand these recipes over to your kitchen staff to create healthy lunches for the whole school? All they need to do is increase the quantity of ingredients to cover students and staff.

Balance your healthier diet with our easy keep fit tips to ensure that you feel motivated, refreshed and happier when working.