A quick lunch doesn't mean a ham roll eaten over the sink. All 20 recipes below take under 30 minutes, each has a decent portion of protein, and they all come from real Evenyn weekly meal plans, so hundreds of people have cooked them before you. For each one you can see the calories, the protein and the exact time. If you're specifically after minced meat, we've gathered beef, pork and turkey together in our minced meat recipes.
Under 20 minutes (when you're in a rush)
| Recipe | kcal | Protein | Time |
|---|---|---|---|
| Mozzarella with tomato and pesto | 471 | 34 g P | 10 min |
| Bruschetta with tomatoes and mozzarella | 416 | 24 g P | 15 min |
| The best avocado spread with bread, egg and mozzarella | 314 | 22 g P | 15 min |
| Beef taco wraps with avocado and lime | 571 | 41 g P | 18 min |
| Chicken breast with fried rice and vegetables | 448 | 39 g P | 20 min |
| Quick tomato soup with mozzarella, Parmesan and sourdough bread | 477 | 37 g P | 20 min |
| Chinese-style fried rice | 412 | 33 g P | 20 min |
| "Miso" peanut noodles with tofu | 595 | 28 g P | 20 min |
| Golden chickpea curry with smoked tofu | 486 | 26 g P | 20 min |
| Quinoa bowl with tofu, mango, avocado and a mango-lime dip | 492 | 24 g P | 20 min |
Under 30 minutes (when you've got a bit more time)
| Recipe | kcal | Protein | Time |
|---|---|---|---|
| Keftedes meatballs with bulgur salad and a dip | 668 | 64 g P | 25 min |
| Creamy broccoli pasta with chicken and Parmesan | 557 | 48 g P | 25 min |
| Chicken stroganoff that beats Grandma's | 502 | 41 g P | 25 min |
| Bulgur bowl with chicken, mango and avocado | 541 | 41 g P | 25 min |
| Chicken gnocchi with prosciutto in a creamy tomato sauce | 488 | 39 g P | 25 min |
| Rainbow bowl with homemade spicy sauce and chicken | 472 | 35 g P | 25 min |
| Amazing Chinese noodles | 423 | 35 g P | 25 min |
| Prawn and quinoa poké | 459 | 33 g P | 25 min |
| Lunchbox sushi with salmon and avocado | 506 | 32 g P | 25 min |
| Chicken souvlaki bowl with rice, tzatziki, feta and olives | 571 | 48 g P | 30 min |
The Thursday email that plans your next week
Every Thursday we'll send you a sample meal plan for the week ahead, one recipe under the microscope and a tip on which foods are on offer right now.
Why these lunches are quick (and not ready meals)
The trick isn't in shortcuts but in the order of the steps: while the side is cooking, you prepare everything else. That's exactly how the prep notes in our plans are written. One example says it all: pea fritters fall apart if you don't dry the peas properly. A small detail like that decides whether a 20-minute lunch is a joy or a frustration.
And one thing we'll stand by: quick cooking can't be made up at 11:30. It can only be prepared on Sunday. When you have a weekly plan and you've shopped from the list, every lunch on this list genuinely takes under half an hour. Without a plan, you have to add the trip to the shop on top.
A quick lunch for work
Any meal on the list also works as a lunchbox for the next day. Cook two portions, eat one, pack the other. That's how the whole week works in the weight-loss meal plan. If you want your lunchbox to have meat and be ready in 20 minutes, the turkey steak with Mexican rice is exactly the thing. If you prefer fish, our salmon recipes include a quick version for toast and sushi for your lunchbox.
Frequently asked questions
What's the quickest healthy lunch?
Meals that take around 10 minutes: salads with a ready-to-eat protein (tuna, cottage cheese, eggs), wraps and scrambled eggs. In the list above they're sorted from quickest.
How can I have a quick lunch at work without a microwave?
Cold versions: pasta or rice salad, a spread with bread, a bowl with yoghurt. Pick the meals from the list that taste good cold too.
How many calories should lunch have?
Usually 400 to 600 kcal, depending on your day and your goal. That's why we give an exact number for every recipe, not an estimate.
Can you cook quickly without planning?
The honest answer: in the short term, yes; in the long term, no. Without the ingredients in the house, you end up ordering a takeaway. A weekly plan is the reason these recipes really do take 30 minutes.
Get time and taste back in your week
You get your meal plan, recipes and shopping list ready-made. All that's left for you is the cooking.
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