9 Lunches That You Can Make In Less Than 15 Minutes

If you are a working professional, homemaker, or just a busy person, finding the time to prepare a healthy, satisfying lunch can be a challenge. With hectic schedules and limited breaks, it's tempting to resort to unhealthy fast food options or skip lunch altogether. However, spending just 15 minutes on making these easy food ideas for lunch can have a significant impact on your energy levels, productivity, and overall well-being.

In this blog post, we'll explore 9 delicious and quick-to-prepare easy lunch options that use natural, whole-food ingredients you likely already have in your kitchen. By choosing fresh produce, lean proteins, and whole grains, you can create healthy lunch ideas that are not only quick to make but also packed with essential nutrients to fuel your body and mind throughout the afternoon.

9 Easy Lunch Options For Quick Easy Meals

When you don’t have a lot of time for fancy lunches, these 9 easy food ideas for lunch will make your midday meal prep a breeze, with quick and delicious solutions that are perfect for those on-the-go days when time is of the essence.

Avocado Toast with Cherry Tomato

Ingredients:

• 2 slices of whole grain bread, toasted
• 1 ripe Avocado, mashed
• 6 Cherry Tomatoes, halved
• 1⁄4 teaspoon lime juice
• 1 tbsp olive oil
• Salt and pepper to taste

Recipe: 

For this lunch box staple, toast the bread, mash the Avocado, top it with halved Cherry Tomatoes, drizzle it with lime juice and Olive Oil, and season with salt and pepper for a quick, creamy, and satisfying avocado toast.

Cucumber Sandwich

Ingredients:

• 2 slices whole grain bread
• 1/2 cucumber, thinly sliced
• 1 tbsp butter, softened
• Lemon Chilli Salt to taste
• Optional: lettuce, tomato, or cheese for added flavour

Recipe: 

Spread butter on toasted bread, layer with cucumber slices, and season with Lemon Chilli Salt. Add optional Lettuce, Tomato, Or Cheese for extra flavour.

Besan Chila

Ingredients:

• 1 cup Besan 
• 1/2 cup water
• 1/4 tsp salt
• 1 tbsp ghee or oil
• Optional: chopped cilantro, onions, or chillies for garnish

Recipe: 

Form a smooth batter by mixing gram flour with water, removing any lumps. Heat Ghee or oil in a non-stick pan, pour in the batter, and cook until the edges start to cook. Flip the other side and cook. Serve it with mint chutney or ketchup.

Quinoa Bowl with Chickpeas and Veggies

Ingredients:

• 1 cup cooked Quinoa
• 1/2 cup cooked Chickpeas, drained and rinsed
• 1/2 cup chopped vegetables (e.g., bell peppers, cucumbers, tomatoes)
• 1 tbsp Olive Oil
• 1 tbsp lemon juice
• Salt and Pepper to taste

Recipe: 

To prepare this meal for lunch, combine cooked Quinoa, Chickpeas, and chopped vegetables in a bowl. Combine Olive Oil with lemon juice and season with salt and pepper. You can also add a dressing of your choice.

Chickpea Salad

Ingredients:

• 1/2 cup Chickpeas soaked overnight and cooked 
• 2 tbsp mayonnaise or Greek yoghurt
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• 2 tbsp chopped Celery
• 2 tbsp chopped onion
• Salt and pepper to taste

Recipe: 

For our next 15-minute lunch idea, in a bowl, mash half the Chickpeas. Mix in mayonnaise, mustard, salt and pepper, lemon juice, celery, onion, and then add the remaining whole Chickpeas. You can have it hot or cold, and dig in.

Vegan Smoothie Bowl

Ingredients:

• 1 frozen Banana
• 1/2 cup frozen mixed berries
• 1/2 cup Almond milk
• Toppings: granola, Chia seeds, sliced fruits, nuts

Recipe: 

Blend banana, berries, and almond milk until smooth. Pour into a bowl and top with granola, chia seeds, fruits, and nuts. Enjoy this nutritious and refreshing vegan smoothie bowl.

Veggie Wrap

Ingredients:

• 1 whole wheat tortilla
• 1/2 cup vegetables (e.g., bell peppers, cucumbers, carrots)
• 1/4 cup hummus
• 1/4 cup shredded Lettuce
• 1/4 cup sliced avocado
• Salt and Chaat Masala to taste

Recipe: 

Spread hummus on the tortilla, and layer with sliced vegetables, lettuce, and avocado. Season with salt and Chaat Masala. Roll up and slice in half for a quick and nutritious veggie wrap.

Dosa 

Ingredients:

• 1 cup Dosa premix
• Water
• Oil for cooking

Recipe: 

Mix dosa premix with water to make a smooth batter. Keep the batter to rest for a few minutes. Heat a non-stick pan, pour a ladle of batter, spread into a thin circle, drizzle oil, and cook until crispy. Serve hot with coconut chutney or dry Podi chutney.

Cauliflower Rice

Ingredients:

• 1 head Cauliflower, cut into florets
• 1 tbsp olive oil
• Salt and pepper to taste
• Chopped onions, garlic, herbs

Recipe: 

Get started with this next 15 minute lunch recipe, pulse the Phool Gobi florets in a food processor until they resemble rice grains. Heat oil in a pan, add cauliflower rice, add the chopped onions, Garlic, and season with herbs, salt and pepper, and sauté until tender. Serve as a healthy alternative to regular rice.

Last Words

These 9 easy lunch ideas prove that healthy, satisfying meals can be prepared in just 15 minutes or less. By stocking your kitchen with wholesome, natural ingredients, you can quickly assemble nutritious lunches that will fuel your body and mind throughout the busy workday. 

For the best quality organic food online, consider shopping at I Say Organic, your trusted source for fresh, sustainable ingredients. We provide sustainably sourced products and produce which provide numerous health benefits. 

FAQs on Healthy Lunch Ideas

1. What are some quick and easy lunch options for busy weekdays?

For busy weekdays, try easy food ideas for lunch like sandwiches, salads, and soups. Examples include basil vegetable sandwiches, vegan chickpea salad wraps, and cold grain salads. These meals can be prepared in advance and are nutritious and filling.

2. How can I make healthier lunch choices?

To make healthier lunch choices, focus on whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Incorporate plant-based meals, and choose low-sodium and low-sugar options. Meal prep and portion control can also help maintain a healthy diet.

3. What are some low-calorie lunch options?

Low-calorie meals to cook for lunch include salads with lean proteins, vegetable-based soups, and whole-grain wraps with avocado and protein. Try vegan sushi rolls, lentil soups, and fruit and nut combinations for healthy and filling meals.

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