To make a healthy, balanced lunch, you need to include a source of protein, some carbohydrates, healthy fats and a mix of vegetables.

When I saw clients in my private practice, they would often leave the carbohydrate portion out, thinking it would help with their weight loss efforts. But instead, it just left them feeling unsatisfied and craving sugar in the afternoon and evening.

I educated them about the benefits of including low GI, wholegrain carbohydrates into their diet, which include fibre for keeping full, stabilising blood sugar and healthy bowel motions, and B vitamins for energy production.

When they added a small portion of carbs back into their meals, the changes they felt were amazing. They felt energised and were able to concentrate throughout the afternoon, they also felt happier and found their sugar cravings disappeared.

Here is my favourite recipe that incorporates all four of the mentioned components to include when making a healthy lunch – which can be made in under 2 minutes!

Recipe: SuperGrains Lunch Salad


  • 1 cup of baby spinach, shredded
  • Handful of cherry tomatoes, halved
  • 1/4 of ripe avocado, sliced
  • 1/2 small cucumber, chopped
  • SunRice SuperGrains Rice Cup*
  • 1 small tin of tuna
  • 1 tbs coriander, chopped
  • 2 tsp sweet chilli sauce


  1. Heat SunRice SuperGrains Rice Cup in microwave for 40 seconds and then place in bowl.
  2. Add remaining ingredients and mix. Enjoy.

* SunRice SuperGrains Rice Cups range includes:

  1. SunRice Multigrain Blend: brown rice, red rice, red quinoa, buckwheat and chia seed
  2. SunRice Active Blend: brown rice, millet, red quinoa and buckwheat
  3. SunRice Tri-Blend: brown rice, red rice and red quinoa
  4. SunRice Super-Duo: brown rice and red berry rice

Note: The SunRice SuperGrains Rice Cups makes a source of fibre just like rice you cook from scratch, and they are free from artificial flavours, colours and preservatives. The only difference is that they are extra convenient, save you time and are made with a premium blend of ancient grains like quinoa and chia seeds. You can keep them in your desk drawer at work or pack them in your bag to eat on the go!

Editor’s Note: This recipe was created for part of my work with SunRice.