Quick and Easy Lunches for Busy Mums
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Quick and Easy Lunches for Busy Mums

For anyone out there who has kids, few would argue against the notion that being a mother is perhaps the hardest job there is! Not only are you responsible for tiny human’s well-being, but you also often have a home to look after and a job to complete. Then, you also have yourself to care of, so it can be a tough balancing act. One area that often gets forgotten is mum’s nutrition, in particular eating healthy lunches. Often mums are out and about or at work, and just don’t have enough time to prepare or grab something nutritious to fuel them during the day. So, below are some quick and easy lunches that busy mums can prepare, to ensure their nutrition does not have to suffer when their schedule is jam packed.

Toasted sandwich

A healthy option doesn’t need to be complicated. For example, a toasted sandwich with a protein-rich filling, such as baked beans or tuna and cheese, along with some tomato on good quality grain bread, can be a quick, easy, and nutritious option. It will also keep you full for several hours. You can also try adding cut up capsicum and cucumber on the sandwich for some extra vegetable bulk. Just be mindful that large sandwiches found at cafes can be heavy on carbs and light on protein, which is why homemade options are generally better.

Stuffed avocado

Stuffed avocado is easy—all you need is a tin of fish, some chopped vegetables and an avocado! To top it off studies have shown that dieters who consume half an avocado at lunchtime are more satiated and as such eat fewer calories during the day. See below for my recipe for stuffed avocado:


- 1 medium avocado, halved with seed removed

- 130g can tinned corn

- 105g can red salmon

- 1 tbsp. mayonnaise

- 1 tbsp. sweet chilli sauce


1. Mix mashed salmon with corn, mayo and sweet chilli.

2. Spoon the mixture into an avocado and serve!


We often have eggs readily available at home. The simple mix of eggs, cheese and whatever vegetables you can find means you can have a protein-rich lunch ready in minutes. It is another great option that will keep you full for several hours.

Soup and toast

Not only does a vegetable-rich soup offer at least two serves of vegetables, but it is also generally low in calories. And, there are plenty of nutritious pre-made options that you can pick up at the supermarket. Team a soup with a slice of toast and cheese and you will have a nutritious and filling lunch option.

Stuffed potato

Potatoes are generally frowned upon as they are considered high in carbohydrates. However, the reality is that the humble spud contains fewer carbs than two slices of bread. By simply adding a protein-rich food, such as cottage cheese, fish or beans, along with some salad, you will have a vegetable-rich lunch option. The meal can also be prepared in minutes. See below for my recipe for stuffed potato:


- 95g tin of salmon

- ½ red capsicum, chopped

- 1 small tomato, chopped

- 1 tbsp. cottage cheese

- 1 tbsp. sweet chili sauce

- 1 tbsp. cheese, grated


1. Cook potato in microwave until soft.

2. Mix cottage cheese and salmon with sweet chilli sauce.

Top the cooked potato with salmon, tomato, capsicum and a sprinkle of grated cheese.