Many of us struggle to maintain a healthy eating routine during hectic workdays. Sound familiar? On numerous occasions, I find myself scrambling through the kitchen for a quick snack, like a toasted bagel slathered with peanut butter. While there’s nothing inherently wrong with a PB bagel (it does make for great pre-run fuel), it doesn’t quite offer the nourishing boost I need for a full afternoon.
Preparing your lunch the night before—or at the start of the week, if you’re feeling particularly organized—can be beneficial. Yet, that’s often easier said than done, especially when time is scarce.
That’s where nutritionist Emily English—popularly known as Em the Nutritionist on Instagram—comes into play. Her latest cookbook, So Good Express (£25, out 7th May), is brimming with quick, balanced meals that are straightforward to prepare, ideal for times when you’re short on time but still want to eat healthily.
We recently obtained a copy of her book, and here are three of our favorite quick and delicious recipes designed to nourish your body, enhance your mood, and seamlessly fit into even the busiest of days. They’re simply fantastic.
3 Quick, Healthy Lunches for Your Work-from-Home Days
Prawn Quesadillas with Garlic Yoghurt Dip
These crispy, golden quesadillas are filled with succulent prawns and gooey cheese, served with a spicy garlic yoghurt dip. They make for a quick work-from-home lunch while still feeling indulgent. You can prep the filling in advance and assemble them when it’s time to eat.
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
- Heat the olive oil in a pan over medium heat. Add the diced pepper and onion with a pinch of salt, cooking for 3-4 minutes until they soften.
- In the meantime, blend all the dip ingredients until smooth and creamy, adjusting the seasoning to taste.
- Incorporate the smoked paprika or fajita spice, tomato purée, and a splash of water into the pepper mixture. Cook for an additional minute, then add the prawns and heat through for one more minute until the mixture is saucy.
- Place the wrap flat and spoon the prawn filling onto half. Top with grated cheese, fold over, and cook in a dry frying pan for 1-2 minutes on each side until golden and crispy.
- Cut into wedges and serve hot with the garlic yoghurt dip and lime wedges.
TO STORE: The filling can be refrigerated for up to 2 days. Prepare extra and simply assemble when needed.
Ultimate Chicken Salad
Making a large batch of chicken salad is one of my favorite meal prep strategies. It’s versatile: I can use it in wraps, on crispbreads, or atop salad greens. If prepared properly, it can stay fresh in the fridge for three days, and it’s easily transportable—perfect 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
- In a large bowl, whisk together the yoghurt, mustard, honey, lemon zest, and juice, along with a pinch of salt and pepper. Add the chicken, red onion, parsley, cornichons, celery, green pepper, and tomato. Gently toss until everything is well combined, then taste and adjust the seasoning.
- Serve right away, or store in an airtight container in the refrigerator for up to three days.
Speedy Blender Thai Green Soup
When you’re craving something light yet satisfying, this Thai-inspired green soup is the perfect choice. The creamy, herby base blends together quickly, and the vegetables cook in just a few minutes, keeping everything fresh and vibrant. Feel free to add noodles for extra heartiness if desired.
Serves: 2 | Prep: 4 minutes | Cook: 4 minutes
Approx: 351 kcal | 29g protein per serving (if made 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 a milder flavor)
- 50g (1¾oz) spinach
- 30g (1oz) coriander (cilantro), plus extra for garnishing
- 150g (5½oz) Tenderstem broccoli, halved lengthwise
- 1 red (bell) pepper, deseeded and thinly sliced
- 200g (7oz) raw king prawns (shrimp), deveined (or cooked chicken breast)
Method
- Combine the stock, coconut milk, garlic, ginger, lime juice, fish sauce, green chilli, spinach, and coriander in a blender. Blend until smooth and vibrant green, then transfer to a saucepan.
- Bring to a gentle simmer, add the Tenderstem broccoli and red pepper, cooking for 4-5 minutes. Incorporate the prawns and cook for an additional 2 minutes until they turn pink and are fully cooked.
- Taste and adjust the seasoning, adding more fish sauce for saltiness or extra lime juice for brightness. Serve with a sprinkle of fresh coriander on top.
