What do you usually have for lunch?

On workdays I keep lunch pretty simple and balanced so I don’t crash in the afternoon. My “default” is a grain + protein + veg combo I can assemble quickly:

• Base: brown rice, quinoa, or whole-grain couscous I batch-cook on Sunday.

• Protein: baked chicken thigh, tuna with a squeeze of lemon, or a boiled egg and a handful of chickpeas if I’m doing it meatless.

• Veg: whatever’s prepped—roasted broccoli/carrots, cherry tomatoes, cucumber, or a quick pan of frozen mixed veggies.

• Extras: a spoon of hummus or tzatziki, olive oil, salt, pepper, paprika. If I’m hungrier, I add half an avocado.

If I’m slammed with meetings, I’ll do a “portable” option: a whole-grain wrap with turkey or falafel, lettuce, tomato, pickles, and mustard; an apple or a yogurt on the side.

Twice a week I switch it up:

• Soup + salad day: tomato or lentil soup with a simple salad (greens, feta, olives, red onion).

• “Breakfast for lunch”: spinach omelet with feta and a slice of rye bread.

When I’m working from home I’ll sometimes make a quick stir-fry: garlic, ginger, frozen veggies, tofu or chicken, splash of soy sauce, over the leftover rice.

Drinks are boring on purpose—mostly water or unsweetened tea. If I’m dragging, I’ll have a small coffee after, never before, so I don’t lose my appetite.

Weekends are looser: a small pasta bowl (tomato, basil, parmesan), or grilled halloumi with a big salad and warm pita. If I’m out, my go-tos are a grain bowl place or a soup-and-sandwich combo.

The common thread: something I can prep in 10–15 minutes, with protein and fiber so I stay full but not sleepy.