When it comes to lunch, we often prioritize convenience and speed over nutrition and taste. However, with a little bit of planning and creativity, you can have a delicious and healthy midday meal regardless of how much time you have.

Here are some lunch options based on the time available:.

: Less than 5 minutes

If you only have a few minutes, your best bet is to go for something that requires minimal preparation. Here are a few options:.

Yogurt and granola: This is a great option if you’re looking for something quick and easy. Simply spoon some yogurt into a bowl and sprinkle some granola on top. You can also add some fresh fruit or honey for extra flavor.
Peanut butter and banana: This classic combination is not only delicious but also filling. Simply smear some peanut butter on a banana and you’re good to go. You can also substitute the banana for an apple or any other fruit of your choice.
Hard-boiled eggs: Hard-boiled eggs are a great source of protein and can be prepared in advance. Simply boil them the night before and store them in the fridge. Peel them in the morning and you have a quick and easy snack for lunch.

: Between 5 and 15 minutes

If you have a bit more time, you can prepare something that requires a bit more effort. Here are some ideas:.

Avocado toast: This trendy dish is not only delicious but also loaded with healthy fats and fiber. Simply toast a slice of bread, mash some avocado on top, and sprinkle some salt, pepper, and chili flakes for extra flavor.
Tuna salad: Tuna salad is a great option if you’re looking for something filling and protein-packed. Simply mix some canned tuna with Greek yogurt, mustard, and any other veggies or herbs you like. You can eat it on its own or on a sandwich or wrap.
Mason jar salad: Mason jar salads are a great way to pack a lot of nutrients into a single meal. Simply layer your favorite veggies, protein, and dressing in a mason jar. When you’re ready to eat, simply shake the jar to mix everything together.

: Between 15 and 30 minutes

If you have a bit more time, you can prepare something a bit more substantial. Here are some ideas:.

Quinoa bowl: Quinoa bowls are a great way to mix and match a variety of ingredients. Simply cook some quinoa and add any veggies, protein, and dressing you like. You can also add some nuts or seeds for extra crunch.
Stir fry: Stir fry is a great option if you’re looking for something savory and filling. Simply chop some veggies and protein and stir fry them in a pan with some oil and seasoning. You can also serve it on top of rice or noodles.
Taco bowl: Taco bowls are a great way to satisfy your craving for Mexican food without the added calories. Simply cook some rice, black beans, and any veggies or protein you like. Top everything off with some salsa, guacamole, and cheese.

: More than 30 minutes

If you have more than 30 minutes, you can prepare something a bit more elaborate. Here are some ideas:.

Veggie burger: Veggie burgers are a great option if you’re looking for something hearty and filling. Simply mix some cooked grains and lentils or chickpeas with any veggies and spices you like. Form them into patties and cook them in a pan or on a grill.
Buddha bowl: Buddha bowls are a great way to pack a lot of nutrients into a single meal. Simply layer your favorite veggies, protein, and grains in a bowl. Drizzle some dressing on top for extra flavor.
Soup: Soup is a great option if you’re looking for something warm and comforting. Simply chop some veggies and cook them in a pot with some broth and seasoning. You can also add some protein or grains for extra texture.

With these lunch options, you can enjoy a delicious and healthy meal regardless of how much time you have. Remember to prioritize nutrition, taste, and satisfaction when selecting your midday fuel.