5 Quick & Balanced Lunches for Midlife Women | Craft Your Body
By Caroline Grey, Founder of Craft Your Body
Lunch is where good intentions often fall apart. You start the day well, then midday arrives, you're busy, and the quickest option wins — a sandwich grabbed on the go, soup and a roll, or nothing at all until you're ravenous by 3pm and the biscuit tin starts calling.
In midlife or any stage of life, but especially through perimenopause, what you eat at lunch shapes your whole afternoon. A lunch built around protein, fibre and healthy fats keeps blood sugar steady, supports concentration and mood, and stops the late-afternoon energy crash that so many women accept as normal. These five lunches each land around 30–35g of protein with a moderate amount of healthy fats and a good balance of carbohydrates and fibre — and none of them takes more than a few minutes to put together.
1. Tuna & Rice Crunch Bowl
A quick and easy bowl that takes just minutes to assemble. The combination of vegetables and grated carrot provides fibre to support healthy digestion and regularity.
Ingredients
- 100g tuna in spring water, drained
- 125g cooked basmati rice
- Mixed salad leaves
- 50g grated carrot
- Cucumber and tomatoes
- ½ small avocado (approx. 50g)
- 1 tsp extra virgin olive oil or avocado oil
- Squeeze of fresh lemon
- Salt, pepper and herbs to taste
Approx macros: 32g protein · 45g carbs · 15g healthy fats
Tip: Microwave rice pouches make this a genuine five-minute lunch. Swap the tuna for salmon or cooked chicken if you prefer.
2. Chicken, Avocado & Salad Wrap
Perfect for busy days. Using pre-cooked or leftover chicken makes this a genuine five-minute lunch.
Ingredients
- 1 large wholegrain wrap or gluten-free alternative
- 90–100g cooked chicken breast
- 50g avocado
- Lettuce
- Tomato
- Cucumber
- 1 tbsp Greek yoghurt and herb dressing
- 1 portion of fruit, such as an apple, satsuma or berries
Approx macros: 35g protein · 50–60g carbs · 14–17g healthy fats
Tip: Cook extra chicken at dinner and lunch the next day takes care of itself. A dairy-free yoghurt dressing works just as well if you can't tolerate dairy.
3. Chicken Sausage Bagel
A great example of how balanced eating doesn't have to mean living on salads. Yes — a bagel can absolutely fit.
Ingredients
- 2 good-quality chicken sausages
- 1 bagel
- Ketchup, mustard or relish
- Mixed side salad
- 1 tsp extra virgin olive oil or avocado oil as a dressing
- Optional portion of fruit
Approx macros: 30–35g protein · 55–70g carbs · 15–20g healthy fats
Tip: Choose chicken sausages with a good protein content and adjust the portion according to the nutritional information of the brand you're using.
4. Veggie Omelette & Rice
Using a combination of whole eggs and egg whites provides plenty of protein while keeping the overall fat content balanced. Add plenty of colourful vegetables for fibre, volume and micronutrients.
Ingredients
- 2 whole eggs
- 120g egg whites
- Mushrooms
- Peppers
- Spinach
- 100–125g cooked basmati rice
- 30g feta
- Side salad
- 1 tsp extra virgin olive oil or avocado oil for cooking or dressing
Approx macros: 33g protein · 35–45g carbs · 16–20g healthy fats
Tip: An omelette maker makes this almost hands-free. Not a feta fan? Swap in reduced-fat cheddar, a spoonful of cottage cheese or a sprinkle of Parmesan for lower-fat options.
5. Potato & Vegetable Frittata
This is a great meal-prep option. Make a larger frittata ahead of time, portion it up and you'll have several quick lunches ready to go.
Ingredients
- 2 whole eggs
- 100g egg whites
- 150g cooked potato
- Peppers
- Spinach
- Courgette
- 30g feta
- Large side salad
- 1 tsp extra virgin olive oil or avocado oil for cooking or dressing
Approx macros: 31g protein · 35–40g carbs · 18–20g healthy fats
Tip: Frittata keeps well in the fridge for 3–4 days and is lovely cold, making it perfect for packed lunches.
Free download: 5 quick lunch recipe cards
Save or print all five lunches — ingredients and macros on one handy PDF, branded and ready for your fridge door.
Download the Lunch RecipesThe quick lunch formula
You don't need complicated recipes to build a balanced meal. Every lunch above follows the same simple formula:
Quality protein → a portion of carbohydrates → some healthy fats → plenty of colourful vegetables and/or fruit.
Once you understand the formula, you can improvise with whatever is in the fridge. The exact portion you need will depend on your goals, activity levels and overall energy requirements, so use these meals as a flexible starting point rather than a rigid set of rules.
Start with one
Pick one lunch that appeals to you this week and notice how your afternoon feels — your energy, your focus, and whether you're still thinking about food an hour later. Small, consistent changes beat a perfect plan you can't stick to.
Want help building habits that fit your life?
If you'd like personalised support with nutrition, strength training and hormonal health in midlife, book a free discovery call. If you can't see a convenient time, email me at hello@craftyourbody.com and I'll find a slot that works for you.
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