The three healthier office lunch ideas we’re repeating this spring

There’s only so many sad cheese sandwiches one can eat a week before worrying a vitamin deficiency is on the horizon.

We’ve all been there. It’s 10pm, you’re exhausted and you’ve just remembered you’re in the office tomorrow.

Pasta and stew leftovers carried you through winter, but spring has sprung and batch cooking feels slightly more tedious in the warmer months.

The solution sounds simple enough: find a few easy, genuinely nutritious lunch ideas that are repeatable but not dull, variable but not overwhelming to make. Easier said than done, though.

Luckily, the L360 team are somewhat nutrition obsessed — be it protein powders and collagen-infused dishes or functional foods and fibre. So, here are three of our favourite office lunches that we’ll be having on repeat for the months ahead.

Miso chicken quinoa salad

Longevity chef Denis Calmis knows a thing or two about building balanced, sustaining meals. His miso chicken quinoa salad with roasted broccoli, almonds and lemon combines lean protein, whole grains and fibre-rich vegetables to help maintain stable energy levels and keep you feeling full throughout the afternoon.

Serves 2-4

Prep time: 10-15 minutes

Cook time: 25 minutes

Ingredients:

For the chicken

• 500g chicken thighs
• 30g white miso
• 12g brown sugar
• 10ml rice vinegar
• 15g butter
• pinch of chilli flakes
• 1g ground ginger
• 1g black pepper

For the salad base

• 170g quinoa
• 100g broccoli, cut into small florets
• 60g almonds, chopped
• 120g cucumber, sliced
• 1g salt (for cucumber)
• 10ml lemon juice (for cucumber)
• 10g fresh coriander, chopped
• 5g fresh dill, chopped

For the dressing

• 35ml olive oil
• 30ml lemon juice
• 1-2g salt

Method:

1. Rinse the quinoa, then add it to a pot with 340ml of water. Bring to the boil, reduce the heat, cover and simmer for 15 minutes. Remove from the heat, leave to rest for 5 minutes, then fluff with a fork.
2. Heat oven to 220C and line a baking tray.
3. In a bowl, mix the miso, brown sugar, rice vinegar, butter, chilli, ground ginger and pepper. Pat the chicken dry, then coat it evenly with the mixture.
4. Place the chicken on the prepared tray and add the broccoli alongside, lightly coated with a little oil and salt. Roast in the oven for 20-25 minutes, spooning the chicken juices over halfway through. The broccoli should be tender with slightly crispy edges. Remove from the oven, rest the chicken for 5 minutes, then slice.
5. Toast the almonds in a dry pan over medium heat for 2-3 minutes until golden, then lightly salt.
6. Toss the cucumber with salt and lemon juice. Leave for 5 minutes, then drain lightly.
7. In a large bowl, combine the quinoa, almonds, coriander, dill, cucumber and roasted broccoli.
8. Mix the olive oil, lemon juice and salt to make a dressing, then toss through the salad.
9. Divide the salad between bowls, top with the sliced chicken and spoon over any remaining pan juices.

Read more: These are the best nutritional meal prep services to support your health goals

DIY vegan pot noodle

Sometimes the best lunches are the most customisable. This DIY vegan pot noodle from Vegan Recipe Club can be endlessly adapted depending on whatever you have to hand — ideal for midweek food fatigue.

Assemble the night before and store in the fridge, then simply top with boiling water for a quick lunch.

Serves 1

Prep time: 15 mins

Ingredients:

• 1 tsp miso paste
• 1 tbsp nut butter (optional — use peanut butter powder if reducing fat)
• 1 tsp vegan stock powder or ½ vegan stock cube
• 1 tbsp toasted sesame oil (optional)
• soy sauce, to taste
• juice of ½ a lime
• 1 nest/large handful of instant noodles (we like Mama)
• handful of kale (big stalks removed), spinach or other greens
• 50g marinated tofu, deep-fried tofu puffs or firm silken tofu, cut into 1cm cubes
• 2 spring onions, sliced
• ½ carrot, grated or spiralised
• handful of grated red cabbage
• handful of frozen peas
• green or red chilli, sliced
• radish or alfalfa sprouts
• mixed seeds, toasted
• handful of fresh coriander, stalks removed
• sriracha sauce

Method:

1. Prepare a one-litre Mason jar with a lid, or Thermos.
2. Put the liquids and pastes into the bottom of the jar and then fill the jar up in layers with your favourite combination of noodles, vegetables, seeds, sprouts, tofu etc or use the alternative options.
3. Store in fridge until ready to eat.
4. When you are ready to eat, fill the jar three-quarters full with boiling water straight from the kettle.
5. Stir thoroughly, put the lid back on and leave to sit for 10 minutes.
6. Stir again really well before eating, ensuring that everything has dissolved and is well blended.

Read more: Move over, protein: why fibre deserves more space on your plate

High-protein tuna crunch bowl

If you’re prioritising your protein, healthy fat and fibre goals, you’ll love Sync With Georgia’s super-balanced tuna crunch bowl.

Made with simple pantry and fridge staples, its creamy base and crunchy additions make a satisfying contrast, while nutrient-dense ingredients help keep you full and energised.

Serves 1

Prep time: 10 minutes

Ingredients:

• 150g tuna
• 30g Greek yoghurt
• squeeze of lemon juice
• 5ml olive oil
• ½ stick of celery, finely diced
• ½ red onion, finely diced
• ½ cucumber, chopped
• ½ avocado, sliced
• 9g pumpkin seeds or sunflower seeds
• pinch of fresh dill or parsley, to garnish

Method:

1. In a bowl, mix the tuna with the Greek yoghurt, lemon juice, olive oil and some salt and pepper to season until the mixture becomes smooth and creamy.
2. Gently fold in the diced celery, red onion and cucumber to add texture and freshness.
3. Arrange avocado slices on top and sprinkle with seeds for extra crunch.
4. Finish with fresh herbs and a little extra black pepper.
5. Serve chilled and enjoy on its own or with rice cakes or pitta if desired.

Feature image: Pexels