Top 10 energy boosting lunches

Once the morning coffee has worn off and the afternoon hunger pangs kick in, try our top energy-boosting lunches to get you through the day...

Crispy tofu on broccoli and snap peas

A well balanced lunch is key to keeping your energy levels up throughout the afternoon. It’s important that your meal provides a variety of macro and micronutrients for energy, but isn't so heavy that it weighs you down for the rest of the day.

Choosing foods with a healthy serving of protein, nourishing fats and fibre-rich grains and vegetables are usually a winning combination. See our top 10 picks to inspire your next lunchtime below...

1. Turkey & clementine lunch bowl

Lunchbox filled with turkey, clementine and lentils

This protein-packed bowl (48g per serving!) is the perfect post workout option. With nuts, lentils, fruits and veggies, it packs a nutritious punch. Plus, it copes well in a lunchbox so you're guaranteed a tasty lunch.

Turkey & clementine lunch bowl

2. Broccoli pasta salad with eggs & sunflower seeds

Pasta and broccoli salad with soft-boiled eggs on top

Complex carbohydrates, found in this wholewheat pasta, provide a high-fibre energy source that'll sustain you through to dinner. A light miso and ginger dressing add flavour without any stodginess.

Broccoli pasta salad with eggs & sunflower seeds

3. Smoked salmon, quinoa & dill lunch pot

Lunchbox filled with quinoa, cucumber and smoked salmon

Get a boost of protein and omega 3-rich fats in this super-quick lunch. It offers a delicious balance of softness and crunch with a variety of fresh vegetables – a great on the go option.

Smoked salmon, quinoa & dill lunch pot

4. Tomato, pepper & bean one-pot

Bowl filled with tomato bean chilli

For colder days when only a hot lunch with the comfort factor will do, try this one-pot wonder. Make it for dinner and have leftovers for lunch the next day – the flavours develop with time.

Tomato, pepper & bean one-pot

5. Green masala eggs

Masala curry and rice in a white bowl topped with boiled eggs

This fragrant dish uses coconut milk instead of cream, and eggs as the main protein, to provide a light yet nourishing lunchtime meal.

Green masala eggs

6. Spice-crusted tofu with kumquat radish salad

Broccoli and snap peas topped with crispy tofu

This vegan salad packs a whopping 27g of protein per portion, plus and an array of crunchy, fresh veg for texture. However, the sweet yuzu dressing is the star of the show, providing light, zingy perfection.

Spice-crusted tofu with kumquat radish salad

7. Moroccan harira & chicken soup

Blue bowl filled with harira and chicken soup

If you're a soup-for-lunch kind of person, try this North African-inspired recipe. It's nourishing and balanced with a bold tomato and harissa base, vegetables and protein. It also freezes well, so you can make a batch and have it waiting reassuringly in the freezer for a quick lunch. 

Moroccan harira & chicken soup

8. Stir-fry chilli beef with sweet potato jackets

Baked sweet potato and stir fried beef

If you're looking for a filling post-workout meal or have a large lunchtime appetite, try this stir-fry chilli beef with sweet potato jackets. It's packed with fibre, protein and healthy fats. It also offers a generous serving of iron, an important energy supporting mineral.

9. Baked falafel & cauliflower tabbouleh, green tahini sauce & charred spring onions

Baked falafel on a bed of cauliflower rice and topped with green tahini sauce

If you've never tried cauliflower tabbouleh, this dish is a fine introduction. It's a great grain-free alternative to rice, couscous or bulgur wheat, and compliments the falafel and tahini perfectly.

Baked falafel & cauliflower tabbouleh, green tahini sauce & charred spring onions

10. Marathon burritos

Tortilla wraps with rice, beans and salsa

Providing a range of healthy carbohydrate sources from the wholewheat wraps, beans and vegetables – this recipe is a great replenishing lunch for runners.

Marathon burritos
 

Enjoyed this? Check out more...

How to eat for more energy
Kids' budget lunch ideas
School packed lunch inspiration

What is your favourite lunch meal? Leave a comment below…


This page was published on 16th July 2020.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.
Be the first to comment...We'd love to hear how you got on with this recipe. Did you like it? Would you recommend others give it a try?
Be the first to ask a question about this recipe...Unsure about the cooking time or want to swap an ingredient? Ask us your questions and we’ll try and help you as soon as possible. Or if you want to offer a solution to another user’s question, feel free to get involved...
Be the first to suggest a tip for this recipe...Got your own twist on this recipe? Or do you have suggestions for possible swaps and additions? We’d love to hear your ideas.