Healthy Lunch Ideas For Work

Green Club Sandwich

This sandwich is packed full of goodness. When it comes to a healthy lunch snack for work, it will keep you going until dinner!

What You Need:

  • 3 slices wholegrain or rye toast
  • 3 tablespoons ready-made hummus
  • 1 small avocado (100g), stoned and sliced
  • 1 handful rocket leaves
  • 8-12 cherry tomatoes, sliced

The Method:

Step 1: Toast the bread. (simple enough) spread hummus evenly on one side of each toast slice. As for the other slice of bread, it’s time to layer our Green Club Sandwich. First, lay half the avocado, rocket and tomato and season with pepper, then cover with another slice.
Step 2: Lay the rest of your avocado, rocket and tomato. Season with pepper again and top with the third slice.

Lentil Rice Salad With Beetroot & Feta Dressing

By choosing high-fiber brown rice you can feel satisfied all afternoon, with no more tummy rumbles till dinner time. This good for you dish has a healthy dose of fiber and folate to keep you going. It’s quick and easy when you have ready cooked rice. Everything you need for a healthy lunch at work!

What You Need:

  • 2 beetroot “balls” (not sure about the correct term), peeled and cut into wedges
  • 100g baby carrot
  • 2 teaspoons sherry vinegar
  • 1 teaspoon Dijon mustard
  • 1 tablespoon olive oil
  • A small bunch of mint; pick a few leaves, and chop the rest
  • pinch of sugar
  • 250g cooked basmati rice
  • 400g cooked green lentils, drained and rinsed
  • 2 tablespoons hazelnuts, toasted and roughly chopped
  • 2 tablespoons crumbled feta cheese

The Method:

  • In a pan of boiling water, add the beetroots and cook for 5-6 mins until just tender, but still with a bite; I recommend adding the carrots for the final 2 minutes. Put the vinegar, mustard, olive oil, chopped mint and sugar and whisk it together, and season.
  • Put the rice and lentils in a bowl.
  • Add the beetroot and carrots
  • Pour over your home-made dressing and toss to combine everything.
  • Put it on a serving plate and sprinkle over the hazelnuts, feta and mint leaves and serve.

Broccoli And Pasta Salad With Eggs & Sunflower Seeds

Pasta is a portable lunch staple and is equally delicious served cold in a pasta salad or quickly reheated in a convection oven. Pack in protein, carbohydrates and vitamins with this broccoli, pasta and egg dish. It’s a healthy vegetarian lunch to keep you going on a busy afternoon.

What You Need:

  • 2 large eggs
  • 75g whole wheat penne
  • 160g broccoli florets
  • 160g fine beans, trimmed and halved
  • tablespoon white miso paste
  • teaspoon grated ginger
  • tablespoon rapeseed oil
  • 2 tablespoons sunflower seeds

The Method:

  • Hard-boil the eggs for 8 mins, then shell and halve. While you wait for the eggs, boil the pasta for 5 mins, add the broccoli and beans, and cook 5 mins more or until everything is tender.
  • Drain the excess water and tip the pasta and veg into a bowl. Now, stir in the miso, ginger, oil and 4 tbsp pasta water. Serve topped with the eggs and seeds.

I would love to hear your feedback after trying out these recipes. Leave a comment and give me your verdict.

Want more? There are other healthy recipes on my website that you might enjoy! Like my 3 Bean Salad or my Easy Energy Bar Recipe


Tastes of Summer: 3 Bean Salad

Ever wondered what summer tastes like? As South Africans we know all too well: Summer taste like 3 bean salad and braai. Not just because we get to be with the people we love and have a great time, but it’s a tradition. The variety of foods that can be brought to a braai are endless and, I’m sure as you are reading, you agree.

Here is a classic South African dish, the 3 Bean Salad, that I love to make when I braai. It’s easy and quick to whip up and accompanies any meat, chops and boerie rolls. Of course, if you prefer to substitute the beans or mix them up, it’s really your preference. Go crazy!

What ingredients do I need?

For the salad:

  • 200g Fine Green Beans
  • 200g Tinned Butter Beans (Rinsed)
  • 200g Tinned Kidney Beans (Rinsed)
  • 1 Red Onion, chopped thinly

For the dressing:

  • Juice and Zest of ½ Lemon
  • Juice and Zest of ½ Orange
  • 60ml Extra Virgin Olive Oil
  • 1 Red Chilly (seeds removed or not if you prefer a bit of a bite), Finely Chopped
  • 1 Tbsp Honey
  • 1 Tbsp Mustard
  • 3 Tbsp Chopped Mint, Basil and Parsley


Now, to make The Dressing, blend all the ingredients together and put aside for the moment. (Easy as that)

For The Salad;

  1. Boil the green beans until tender. (±3 Min.)
  2. Drain, rinse in cold water and then drain again
  3. Mix the green beans, butter beans and kidney beans together in a serving bowl.
  4. Add the chopped onion and then generously drizzle the dressing over the salad.
  5. Add salt and pepper to season and serve.

And there you have it. A refreshing summer salad that is quick and easy to make that goes well with any braai. Hope you find it as delicious as I have.


Tastes of Summer: Peach and Ham Salad

Taste summer with this Peach and Ham salad. Perfect for that friends or family gathering. It has an explosion of flavor, healthy and very easy to make. To compliment the salad, I recommend serving it with warm crusty bread and a garlic-flavored low-fat spread. (Mouth-watering!)

What Ingredients do I Need?

First, we will start preparing the basil vinaigrette then our peach and ham salad.

For the Basil Vinaigrette you will need:

  • 75 ml Basil (Finely Chopped)
  • 20 ml Mild American Mustard
  • 30 ml yellow mustard seeds (Optional)
  • 30 ml Balsamic or Red Wine Vinegar
  • 15 ml Honey
  • 125ml Peach / Apricot / Mango Juice
  • 75 ml Olive Oil

The Method

Combine all ingredients but leave the oil, this comes in a bit. After thoroughly combining the ingredients, take the olive oil and slowly whisk the oil until the mixture thickens. Leave to chill for a bit, we’ll get back to it.


For the Peach and Ham Salad you will need:

  • Onion (Cut into strips)
  • Pack Mixed Herb and Lettuce Leaves
  • Medium Butter Lettuce (Broken into pieces)
  • Bunch Spring Onions (Cut into strips)
  • 400 g Mixed Ham Slices (Gypsy Ham, Black Forrest Ham and Rolled Kasseler) cut into strips
  • 1 x 410 g Can Peach Slices (Make sure to drain the syrup)
  • 6 Dill Cucumbers (Thinly sliced length ways to garnish whole basil leaves

Final touches before serving

Grab a platter big enough to serve 4 to 6 people. Got it? Great! Line the platter with your salad leaves and scatter the mixed slices of ham along with the onion strips. Now tuck in the peach slices (like you would tuck them into a salad bed) and dot with the dill cucumbers. Garnish and serve immediately with the vinaigrette dressing and enjoy!

After you tried this recipe, please leave a comment and let us know what your thoughts are.

Until next time! Stay Healthy!