Quick Lunches to boost energy, balance hormones, and support fertility
So, Monday is looming. Another busy week ahead?
One of the challenges that nearly all of my clients in clinic experience is lunch. Any of these sound familiar?
Lack of time at lunch for meal prep?
Limited lunch breaks?
Grabbing something on the run?
Juggling multiple responsibilities like work, child care, household chores, leaving little energy for much else?
Unpredictable schedules?
Finding energy slumps mid afternoon after your lunch choices? Or your craving something sweet after lunch?
Bored of the usual choices?
Well, you’re not alone - I’ve got you covered…
Here are 5 actionable tips for creating quick, easy, and nutrient-packed lunches that will help balance your hormones (hello better periods, fertility and mood), boost energy, and increase nutrient density across the day.
1. Power Up with Protein-Rich Salads
A protein-rich salad is a fantastic option for lunch.
Start with a base of leafy greens like spinach, rocket, or kale.
Add a variety of anti-oxidant rich colourful vegetables (e.g. peppers, cucumber, radishes, carrot, baby corn, cherry tomatoes, sugar snap peas etc).
Top it with grilled chicken, chickpeas, or quinoa and lentils for protein.
Sprinkle with seeds such as flaxseeds or pumpkin seeds, and/or walnuts to add healthy fats that support hormone health.
Crumble some feta over if you want to be an bit extra, feta always makes things better.
Quick Tip: Prepare your ingredients the night before or at the beginning of the week for quick assembly each morning. For example, chop up a load of vegetables whilst your cooking dinner one evening, when the oven is on for dinner pop in some extra chicken to bake. Doing this whilst you’re already making dinner saves on time and makes it easier to prep across the week.
What’s the point of a salad, without a tasty dressing…
So many women I see have been conditioned to be wary of dressing - having it on the side, being cautious with the amount they use, just opting for some balsamic & skipping any oils. But don’t be dressing-shy, there is nothing worse than a dry salad. We’re not rabbits. Home-made ones can actually bring a nutrient-boost to salads and include healthy fats that we need to support hormone health (sex hormones are derived from cholesterol, hence we need fat in the diet).
Here are 3 quick dressings to make (keep in the fridge and use across the week):
Simple Olive Oil and ACV:
In an old glass jar, pour in 1/4 cup of extra virgin olive oil, 2 tbsp apple cider vinegar, 1 tsp Dijon mustard, 1 minced clove of garlic (optional), salt and pepper, pop the lid on, and shake it up in the jar.
Creamy Tahini Dressing
In small bowel whisk together 1/4 cup tahini, 2 tbsp lemon juice, 1 tbsp olive oil, 1 mince garlic clove, 1 tsp honey or maple syrup and salt and pepper. The tahini will thicken, so then gradually add 2-4 tbsp water until you achieve the desired consistency.
Miso Sesame Dressing
In small bowel whisk together 1.5 tbsp miso paste, 2 tbsp rice vinegar, 1 tbsp honey, 1 tbsp minced ginger root, 1 tbsp sesame oil, 1.5 tsp lime juice, 1 tsp toasted sesame seeds.
2. Quinoa/Lentil and Veggie Bowls
Quinoa is a gluten-free grain packed with protein and fibre. Create a delicious bowl with quinoa, roasted vegetables, avocado, and a source of protein like black beans, grilled chicken or tinned fish. Drizzle with a dressing choice above for added flavour and nutrients.
Quick Tip: Cook a large batch of quinoa at the start of the week and store it in the fridge to use in various dishes. Roast that tray of veggies one night whilst making dinner. Opt for some pre-cooked lentil/quinoa packets you can keep in the cupboards for busy days. I like Merchant Gourmet ones.
3. Omega-3 Rich Fish Bowls
Omega-3 fatty acids are crucial for hormone production and overall reproductive health. Create a fish bowl using cooked quinoa or brown rice as the base, and top it with grilled salmon, mixed greens, and a citrus vinaigrette. This lunch is packed with protein, healthy fats, and fibre.
Quick Tip: Cook a batch of quinoa or brown rice at the start of the week to save time on meal prep, or opt for a pre-cooked packet on busy days. For days you don’t have time to cook, opt for a tin of oily fish such as wild salmon, or sardines.
4. Egg and Veggie Muffins or Frittata
Egg and veggie muffins are an excellent make-ahead lunch option. Packed with protein and vegetables, they provide a balanced meal that supports hormone health and energy levels. They’re also great to grab on the go when you’re in a rush. Mix whisked eggs with chopped veggies like peppers, spinach, chopped onions, fresh herbs, even leftover potatoes chopped, try adding crumbled feta, mozzarella, or grated cheese, add pumpkin seeds, and pour into a muffin tin, and bake.
Quick Tip: Bake a batch of egg muffins on Sunday and store them in the fridge for a quick grab-and-go lunch during the week. Silicone muffin trays make these really easy to bake. You can also make a larger frittata to chop slices from.
5. Traybake Chicken and Vegetables
A traybake meal is a convenient and nutritious option. Toss chicken breasts with olive oil, and season with your favourite herbs. Add a mix of chopped vegetables like sweet potatoes, peppers, and broccoli. Spread everything on a baking sheet and roast until the chicken is cooked through and the vegetables are tender.
Quick Tip: Prepare your ingredients the night before whilst making dinner, or at the beginning of the week for quick assembly each morning.
Need Personalised Nutrition Advice?
If you’re looking for more tailored nutrition advice to support your health goals, I’m here to help! As an MSc-level registered nutritionist, I can provide personalised guidance and meal plans to help you balance your hormones, increase energy, and support fertility.
Contact me today to schedule a consultation and start your journey to better health!