Hands up if you find staying consistent with healthy eating during the busy workday a challenge. Just me? There are more days than I’d care to admit where back-to-back meetings have left me rummaging through the kitchen cupboards for a toasted bagel with peanut butter. Not that there’s anything ‘wrong’ with a PB bagel (it’s elite pre-run fuel, IMO), but it’s not exactly the kind of super nutritious lunch that will keep you full and energised all afternoon.

Prepping your lunch the night before (or even at the start of the week if you’re super organised) can help. But sometimes that’s easier said than done. Especially when time is not on your side.

Enter nutritionist Emily English – also known as Em the Nutritionist to her 2.2 million followers on Instagram. Her new cookbook, So Good Express (£25, out 7th May), is packed with quick, nutritionally balanced (and crucially, easy-to-prep) lunches for when time is of the essence, but you still want to eat well.

We got our hands on a copy of her new book – and these are our favourite three fast and flavourful recipes, designed to fuel your body, lift your mood and fit effortlessly into even the busiest of days. They’re *so* good.

3 quick, healthy lunches for busy work-from-home daysprawn quesadillas with melted cheese and salsa by nutritionist emily english

Clare Winfield

Prawn Quesadillas with Garlic Yoghurt Dip

Crispy, golden quesadillas stuffed with juicy prawns and melted cheese, served with a fiery garlic yoghurt dip. Quick enough for a work-from-home lunch, but satisfying enough to feel special. You can also prep the filling ahead of time and assemble when ready.

Serves: 1 | Prep: 8 minutes | Cook: 6 minutes
Approx: 580 kcal | 43g protein per serving

Ingredients

FOR THE QUESADILLA

  • 1 tsp olive oil
  • ½ red (bell) pepper, deseeded and finely diced
  • ½ small red onion, finely diced
  • Pinch of salt
  • 1 tsp smoked paprika or fajita spice mix
  • 1 tbsp tomato purée (paste)
  • 100g (3½oz) cooked prawns (shrimp), chopped
  • 1 wholemeal tortilla wrap
  • 30g (1oz) Cheddar, grated Lime wedges, to serve

FOR THE GARLIC YOGHURT DIP

  • 60g (¼ cup) Greek yoghurt (0% or full-fat)
  • ¼ tsp garlic granules
  • 1 scant tsp honey
  • 1 tsp dried chilli flakes
  • Juice of ½ lemon
  • Pinch of salt

Method

  1. Heat the olive oil in a pan over a medium heat. Add the pepper and onion with the salt and cook for 3-4 minutes until softened.
  2. Meanwhile, blend all the dip ingredients until smooth and creamy. Adjust seasoning to taste.
  3. Add the paprika or fajita spice, tomato purée and a splash of water to the pepper mixture. Cook for 1 minute, then stir in the prawns and cook for 1 minute more until saucy and heated through.
  4. Lay the wrap flat and spoon the prawn mixture over half. Scatter with the grated cheese, fold over, and cook in a dry frying pan for 1-2 minutes on each side until golden and crisp.
  5. Slice into wedges and serve hot with the garlic yoghurt dip and lime wedges.

TO STORE: The filling keeps in the refrigerator for up to 2 days – make double and just assemble when you need it.

ultimate chicken salad with greens, avocado and dressing by nutritionist emily english

Clare Winfield

Ultimate Chicken Salad

I LOVE to prep a big batch of chicken salad. I load it into wraps, scoop it onto crispbreads, top it onto salad leaves. It holds well for three days in the refrigerator if prepped right, and it is also easily transportable, making it the best thing to prep for work lunches.

Serves: 4 | Prep: 15 minutes
Approx: 195 kcal | 30g protein per serving

Ingredients

  • 150g (⅔ cup) Greek yoghurt (0% or full-fat)
  • 1 tsp Dijon mustard
  • 1 tsp honey
  • Zest and juice of ½ lemon
  • 400g (14oz) cooked chicken breast, diced or shredded
  • ¼ small red onion, finely diced (about 25g/1oz)
  • Small handful of parsley, finely chopped
  • Handful of cornichons, diced
  • 2 celery sticks, finely diced
  • 1 small green (bell) pepper,
  • diced (about 80g/2¾oz)
  • 1 large tomato, deseeded and diced (about 80g/2¾oz)
  • Salt and black pepper

Method

  1. In a large mixing bowl, whisk together the yoghurt, mustard, honey, lemon zest and juice, and a pinch each of salt and black pepper. Add the chicken, red onion, parsley, cornichons, celery, green pepper and tomato. Toss gently until coated, then taste and adjust the seasoning.
  2. Serve immediately, or store in an airtight container in the refrigerator for up to 3 days.

thai green soup with vegetables and herbs from emily english’s cookbook so good express

Clare Winfield

Speedy Blender Thai Green Soup

When you want something light but still satisfying, this Thai-inspired green soup is a winner. The creamy, herby base comes together in seconds in the blender, and the veg cooks in just a few minutes, so everything stays fresh and vibrant. You can add in a nest of noodles if you want to make it more substantial.

Serves: 2 | Prep: 4 minutes | Cook: 4 minutes
Approx: 351 kcal | 29g protein per serving (with prawns)

Ingredients

  • 400ml (1⅔ cups) chicken or vegetable stock
  • 200ml (scant 1 cup) coconut milk (light or full-fat)
  • 1 garlic clove, peeled (or ½ tsp garlic granules)
  • 1 tsp ginger paste
  • Juice of 1 lime
  • 1 tsp fish sauce
  • ½-1 green chilli, sliced (deseeded for mild)
  • 50g (1¾oz) spinach
  • 30g (1oz) coriander (cilantro), plus extra to serve
  • 150g (5½oz) Tenderstem broccoli, halved lengthways
  • 1 red (bell) pepper, deseeded and thinly sliced
  • 200g (7oz) raw king prawns (shrimp), deveined (or cooked chicken breast)

Method

  1. Add the stock, coconut milk, garlic, ginger, lime juice, fish sauce, green chilli, spinach and coriander to a blender. Blitz until smooth and bright green, then pour into a saucepan.
  2. Bring to a gentle simmer, add the Tenderstem broccoli and red pepper and cook for 4-5 minutes. Add the prawns, cooking for a further 2 minutes until they turn pink and are cooked through.
  3. Taste and adjust, adding more fish sauce for saltiness, extra lime juice for brightness. Serve with extra coriander on top.

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