Taking a little time to prep your lunch can have a big impact on how you feel throughout the day. Whether you’re heading into work, running errands, or squeezing in a reformer session, having a balanced lunchbox on hand keeps you nourished, focused, and less likely to reach for quick fixes. At Fluidform, we approach nutrition just like movement—with intention, balance, and flexibility.
To help you get started, we’ve included some of our favourite recipe ideas from the latest Longevity Meal Plan.
Step 1: Add Protein: For Strength, Satiety, and Recovery
Protein is the foundation for sustained energy and muscle recovery, especially when paired with consistent movement. Including a quality protein source helps regulate blood sugar, curb cravings, and keep you fuller for longer.
Examples:
- Garden Frittata – Packed with protein and greens; enjoy it warm or cold
- Loaded Hummus Bowl – A plant-based powerhouse with hummus, chickpeas, and greens
- Peanut Chicken Noodles – A delicious lunch or dinner option with added healthy fats
- Boiled eggs, grilled chicken, or sustainably sourced tinned fish for quick and portable protein



Step 2: Add Fibre & Complex Carbs: For Steady Energy
Fibre and slow-releasing carbs support digestion, stabilise blood sugar, and provide the energy you need to stay productive – without the 3pm crash.
- Roasted root vegetables like sweet potato or pumpkin
- Cooked grains such as quinoa or brown rice
- A piece of fresh fruit
- Vegetable sticks
These options offer slow-releasing energy, helping you avoid that 3pm slump and stay productive all afternoon.
Step 3: Add Healthy Fats: For Nutrient Absorption and Satiety
Healthy fats support hormone health, brain function, and nutrient absorption. They also add flavour and keep you satisfied long after lunch.
- Avocado or a drizzle of olive oil
- A handful of nuts or seeds
- Tahini or hummus for healthy fat + protein in one
- Boiled eggs (with yolk!) for an easy fat + protein combo
Step 4: Add a Nourishing Sweet Option
A wholesome sweet treat can help balance blood sugar, curb cravings, and lift your energy—without the crash that comes with processed snacks.
- Lemon Coconut Loaf – Soft, lightly sweetened, and made with whole ingredients
- Chocolate Quinoa Crunch Bars – Crunchy, cacao-rich, and great for post-lunch or after a workout
- Vanilla Goji Energy Balls – Packed with wholefood goodness, perfect for on-the-go
- Medjool dates with almond butter or tahini for a naturally sweet bite



Putting It All Together: A Balanced Lunchbox Example
Here’s an example of how you can bring it all together for a balanced lunchbox:
- Garden Frittata (protein)
- A side of roasted sweet potatoes (fibre + slow carbs)
- A piece of fruit (fibre)
- 1/4 piece of avocado (healthy fats)
- Chocolate Quinoa Crunch Bars (a nourishing sweet)
This approach makes nourishing your body simple and sustainable—supporting your energy, recovery, and everyday wellbeing. Enjoy!