Top 10 Healthy Food Ideas for Busy Professionals

For busy professionals, maintaining a healthy diet amidst hectic schedules can often feel overwhelming. However, with the right meal choices, it’s possible to nourish your body without compromising on time or convenience. To support your health and productivity, we’ve compiled ten healthy food ideas specifically designed for busy professionals. These meals and snacks are easy to prepare, portable, and packed with essential nutrients to fuel your day. Whether you need quick breakfasts, energy-boosting lunches, or simple snacks, these ideas will help you stay on track with your wellness goals, even on the busiest of days.

Green shakshuka with feta croûtons and tahini yoghurt

Transform your brunch with this vibrant Green Shakshuka, a fresh take on the classic dish. Packed with nutrient-rich greens like spinach and herbs, it’s topped with perfectly poached eggs. The addition of crispy feta croûtons and a drizzle of creamy tahini yogurt brings a delightful blend of textures and flavors, making this a nourishing and flavorful meal that’s sure to impress.

Ingredients
1 slice wholegrain bread (40g), cut into 1cm cubes
2 teaspoons sunflower seeds
½ teaspoon linseeds (flaxseeds)
1 tablespoon extra virgin olive oil
30g firm feta, crumbled
1 medium onion, chopped finely
1 clove garlic, crushed
400g broccoli, chopped finely
1 cup (250ml) salt-reduced chicken stock
60g baby spinach leaves, chopped coarsely
4 large eggs
Tahini yoghurt
¼ cup (70g) YoPRO natural yogurt
2 teaspoons unhulled tahini
2 teaspoons lemon juice

Method
1. Preheat oven to 180°C. Line an oven tray with baking paper.
2. Place bread cubes, seeds, and 2 teaspoons of the oil in a small bowl; toss well to coat. Spread the mixture evenly onto the lined tray. Bake for 8-10 minutes or until lightly browned; cool on tray.
3. Toss through feta.
4. Heat remaining oil in a medium saucepan over medium heat; cook onion, stirring, for 3 minutes or until softened. Add garlic; cook, stirring, for 30 seconds.
5. Add the broccoli and stock; bring to the boil. Reduce heat; simmer for 5 minutes or until softened slightly.
6. Place half the broccoli mixture and two-thirds of the spinach in a blender or food processor; blend until smooth. Return to saucepan. Add remaining spinach; stir until just wilted.
7. Transfer green vegetable mixture to a medium frying pan; bring to a simmer over medium heat. Reduce heat to low. Using the back of a spoon, make four shallow indents in the mixture; break an egg into each hollow. Cover with lid; cook for 8 minutes or until whites are just set and yolks are still a little soft, or until cooked to your liking.
8. Meanwhile, make tahini yogurt: Combine ingredients in a small bowl; season with freshly ground black pepper.
9. Serve shakshuka topped with feta croûtons and tahini yogurt. Season with pepper.

Chilli sin carne (veggie chilli con carne)

Chilli Sin Carne is a hearty, flavorful twist on the classic chili con carne—minus the meat! Packed with protein-rich beans, vibrant vegetables, and a smoky blend of spices, this plant-based chili is just as satisfying and comforting. Perfect for a cozy dinner or meal prep, it’s a delicious and nutritious option for vegetarians and meat-lovers alike.

Ingredients
1 tablespoon extra-virgin olive oil
1 red onion, chopped
200g mushrooms, sliced
2 capsicums – any colors, chopped
3 garlic cloves, crushed
1 tablespoon smoked paprika
3 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon chili powder (optional)
1 teaspoon dried oregano
810g can crush tomatoes
300g sweet potato, peeled, chopped
2 zucchini, sliced
400g can kidney beans, drained, rinsed
1 sliced avocado, to serve
1 sliced red chili, to serve
Fresh coriander sprigs, to serve
Lime quarters, to serve

Method
1. Heat oil in a large saucepan over medium heat. Add onion, mushrooms, and capsicum. Cook, stirring occasionally, for 5 minutes until the onion starts to brown. Add garlic, smoked paprika, cumin, ground coriander and oregano. Cook, stirring, for 1 minute. 
2. Add tomatoes and 1/2 cup water. Bring to a simmer. Add sweet potato, zucchini, and beans. Cook, covered, over medium heat for 20 minutes or until all the vegetables are tender. Season with pepper. 
3. Serve with avocado, chili, coriander, and lime quarters. 

Chicken on sweetcorn puree

Experience a delightful blend of flavors with Chicken on Sweetcorn Purée. Tender, juicy chicken is served atop a silky-smooth sweetcorn purée that adds a touch of natural sweetness and a creamy texture to the dish. Perfectly seasoned and elegantly presented, this meal offers a sophisticated twist on classic comfort food, making it ideal for a special dinner or a refined weeknight meal.

Ingredients
4 large (200g each) corn cobs
4 x 150g boneless, skinless chicken breast halves
2 tablespoons (20g) coriander seeds, ground
1 punned (250g) cherry tomatoes

Method
1. Remove the kernels from the corn by carefully cutting downwards.
2. Steam the corn and puree with a little of the water from the steamer.
3. Season to taste.
4. In a nonstick frying pan, add 2 tablespoons of water and cook the chicken over moderate/high heat for 4 to 5 minutes each side, or until cooked through. In the last minute, add the coriander seeds and cracked pepper, turning to completely coat the chicken. Set aside to rest.
5. Add the tomatoes and sauté until just softened.
6. Serve the chicken on the sweet corn puree and top with sautéed tomatoes.

Easy cheesy tuna baked potatoes

Enjoy a comforting and satisfying meal with Easy Cheesy Tuna Baked Potatoes. Fluffy baked potatoes are generously topped with a creamy, cheesy tuna mixture and baked to perfection. This simple yet delicious dish combines the heartiness of potatoes with the savory richness of tuna and cheese, making it a perfect choice for a quick, flavorful dinner that’s sure to please everyone.

Ingredients
2 medium charisma potatoes, skin left on, cooked and cooled
1 cup baby spinach
150g cherry tomatoes, halved
1 medium Lebanese cucumber, chopped
2 individual cans of unflavored tuna in brine, drained
40g cheddar cheese, grated
2 tablespoons reduced-fat plain Greek yogurt
2 tablespoons balsamic vinegar
1 medium red chili (optional), chopped
2 grinds of pepper (optional)

Method
1. Reheat the cooked potatoes in the microwave. 
2. If using the chili, mix the chopped chili with the balsamic vinegar and let it sit. 
3. Plate up half the spinach, chopped cherry tomatoes, and cucumber on each plate. 
4. Cut the potatoes (but not all the way through) into four quarters. Grind pepper on the potatoes. 
5. Place one can of drained tuna into the middle of each potato. 
6. Top with grated cheese and a tablespoon of Greek yogurt. 
7. Drizzle a little balsamic vinegar and chili over the salad and potato.

Air-Fryer Roasted Vegetable Salad

Elevate your salad game with this Air-Fryer Roasted Vegetable Salad. Featuring a medley of perfectly roasted vegetables—crispy on the outside and tender on the inside—this salad combines vibrant flavors and textures with a light, refreshing base. Tossed with your favorite greens and a zesty dressing, it’s a healthy, delicious option that’s quick to prepare and perfect for any meal.

4 charisma potatoes (low-GI charisma potatoes are more slowly digested than regular white potatoes)
½ medium zucchini
1 red capsicum
1 garlic clove
½ butternut pumpkin
4 cups baby spinach
½ cup dry roasted almonds
Olive oil spray
Dried mixed herbs, sprinkle
Ingredients (dressing)
1 lemon, juice
2 tablespoons extra virgin olive oil
2 teaspoons wholegrain mustard
1 teaspoon brown sugar

Method
Chop the vegetables
1. Start by pre-heating the oven to a low temperature – this is just to keep some of the vegetables warm whilst you cook the rest in batches. An oven temperature or around 60-90⁰C works best.
2. Chop the potatoes and pumpkin into bite-sized pieces, keep them separate from one another.
3. Finely slice the zucchini into thin pieces, this makes it crispier when roasting!
4. Dice the red capsicum into thumb-nail sized pieces
5. Toss the pumpkin, capsicum and zucchini together in a bowl, lightly spray with extra virgin olive oil and sprinkle over about 1 tsp of dried mix herbs
Start air-frying
1. Arrange the pumpkin, capsicum and zucchini pieces evenly across the fryer so that they are not overlapping. Cook in two batches if it is too crowded.
2. Set the air-fryer to 180⁰C and cook for 8 minutes
3. Place the cooked vegetables into an oven-safe tray or baking dish and place inside the warmed oven
4. Now, toss chopped potatoes in a bowl with a light spray of extra virgin olive oil and 1 teaspoon of dried mixed herbs. Crush 1 garlic clove into the potatoes and toss through.
5. Arrange potatoes in air-fryer so that they are not over-lapping.
6. Set the air-fryer to 200⁰C and roast for 20 minutes, or until crispy and golden
Prepare dressing and toppings
1. While the potatoes are cooking, squeeze the juice of 1 lemon and mix it with 2 teaspoon wholegrain mustard, 2 tablespoon extra virgin olive oil and 1 teaspoon brown sugar to make the dressing
2. Chop the 100g reduced-fat feta into bite-sized cubes. Roughly chop the almonds
Serve up
1. To serve, put 1 cup of baby spinach on each plate. Top with roast pumpkin, zucchini, capsicum and crispy potatoes.
2. Sprinkle with feta and almonds, and drizzle dressing over the top

Sweet n sour chicken

Sweet ‘n’ Sour Chicken is a takeout favorite that combines crispy chicken with a perfect balance of tangy, sweet, and savory flavors. Coated in a vibrant sauce made with pineapple, bell peppers, and a hint of vinegar, this dish delivers a delicious punch in every bite. It’s an irresistible meal that’s easy to make at home and sure to satisfy your cravings for bold, comforting flavors.

Ingredients
2 tablespoons of olive oil
500g of trimmed chicken, diced into cubes
4 cups of raw mixed vegetables, eg onion, carrot, celery, capsicum, green beans, snow peas, corn, bok choy (whatever you have) cut into cubes.
1 teaspoon of salt reduced stock powder
1 cup of water
2 tablespoons of vinegar
2 teaspoons of brown sugar
2 tablespoons of salt-reduced tomato sauce
½ cup of pineapple pieces, peeled if fresh, or drain the juice if using canned pineapple.
2 tablespoons of corn flour
3 cups of cooked brown basmati rice

Method
1. Heat oil in a large frying pan
2. Add chicken and cook until brown
3. Reduce heat to medium and add the mixed vegetables. Continue to cook for 5 more minutes
4. Reduce heat to low and add in the chicken stock powder, water, vinegar, brown sugar, and tomato sauce and simmer for 5 minutes
5. Add in the pineapple. In a separate bowl mix cornflour and two tablespoons of extra water and mix until a smooth paste. Add to frying pan
6. Mix everything until corn flour goes clear and the sauce thickens to the desired consistency
7. Serve with low-GI brown basmati rice.

Figs stuffed with ricotta honey and walnuts

Indulge in the perfect blend of flavors and textures with these Figs Stuffed with Ricotta, Honey, and Walnuts. Sweet, juicy figs are filled with creamy ricotta, drizzled with golden honey, and topped with crunchy walnuts for an elegant yet simple appetizer or dessert. This delightful dish offers a balance of sweetness and richness that’s perfect for any occasion.

Ingredients
300g mascarpone or ricotta
½ cup (125 ml) honey, plus extra for drizzling
½ teaspoon ground nutmeg, plus extra for sprinkling
¼ cup (30g) crushed walnuts
¼ cup (30g) crushed hazelnuts
12 fresh figs

Method
1. Mix mascarpone with honey, nutmeg, and half of each of the nuts
2. Cut a cross into the top of each fig, pinch them open, and fill each fig with the cheese and honey mixture
3. Sprinkle over extra nutmeg and remaining hazelnuts and walnuts. Serve with a little drizzle of honey.

Spicy Orange Barbeque Pork

Spice up your grill with this mouthwatering Spicy Orange Barbecue Pork. Tender pork is marinated in a zesty blend of orange juice, bold spices, and tangy barbecue sauce, creating a perfect harmony of sweet, smoky, and spicy flavors. Whether grilled to perfection or slow-cooked, this dish is an irresistible crowd-pleaser that’s perfect for barbecues or weeknight dinners.

Ingredients
2 clove garlic crushed
2 teaspoon cumin seeds
½ teaspoon ground coriander (cilantro)
½ teaspoon ground paprika
Sea salt and ground black pepper
125ml orange juice freshly squeezed
400g lean pork sizzle steaks
1½ tablespoons extra virgin olive oil
4 cups broccoli and cauliflower, steamed
2 cups low-GI rice

Method
1. In a large bowl, combine pork, orange juice, garlic, cumin, coriander, paprika, and 1 tablespoon of olive oil. Mix well and leave in the fridge to marinade for at least one hour.
2. Take out pork fillets and place on a plate. Reserve the marinade.
3. Heat ½ tablespoon olive oil on a barbeque plate or a large non-stick pan and cook pork fillets for approximately 1.5 minutes without turning. Brush with marinade. Turn pork over and cook for another minute, brushing with marinade (you may need to cook in two batches). Place pork on a plate and cover with foil to rest for two minutes. Pour the remaining marinade into the pan and bring to the boil.
4. Let the sauce reduce in the pan for a few minutes. This will make a delicious sauce for the vegetables and rice.
5. Serve pork with one cup of steamed vegetables and ½ cup cooked low GI rice per person. Spoon over remaining sauce.

Mini hot cross buns

These Mini Hot Cross Buns are a bite-sized twist on the classic Easter treat. Soft, spiced, and studded with dried fruit, each bun is topped with the iconic cross and a light glaze for a touch of sweetness. Perfect for sharing or as an afternoon snack, these mini versions capture all the deliciousness of traditional hot cross buns in a delightful, portable size.

Ingredients
1/4 cup caster sugar
1 cup warm light milk
7g sachet dried yeast
3 cups plain whole meal flour
1 1/2 teaspoon allspice
2 teaspoon orange zest (optional)
50g reduced salt butter, melted
1 egg, lightly beaten
1 cup sultanas
1 tablespoon olive oil
Cross paste
1/4 cup plain whole meal flour
3 tablespoon water
Glaze
60g caster sugar
1 teaspoon mixed spice
55ml water

Method
1. Preheat the oven to 200°C and grease and line a deep, square baking tray.  
2. In a small bowl combine the warm milk, yeast and sugar. Allow to stand for 5-10 minutes and the mixture is frothy.  
3. In a large bowl sift together the flour and mixed spice and stir through the orange zest (optional). Make a well in the center and add the melted butter, egg, and yeast mixture from step 2. Mix until a loose dough forms. The dough should be soft and slightly damp. If it feels a little dry then add extra warm water, a tablespoon at a time. Turn out the dough onto a floured surface and knead until it is smooth and elastic. Knead in the sultanas.  
4. Form the dough into a ball and place it in a lightly oiled bowl. Cover with a tea towel and leave to stand in a warm place for 30 minutes and the dough has doubled in size. Knock down the dough and divide it evenly into 18 smooth balls. Place the balls onto the baking tray in three rows of six. Cover the tray with a damp tea towel and leave to stand in a warm place for 20 minutes. (If you don’t have a deep, square baking tray try placing the balls on a flat baking tray spaced 2 cm apart, cover with a tea towel, and allow to rise and expand, for 20-40 minutes, so the balls are touching.)  
5. While the buns are rising make the cross paste by combining the flour and water to form a smooth, thick paste. Pipe a cross through the center of each bun using a piping bag (alternatively, use a snap lock bag with a corner trimmed). Bake for 15-20 minutes or until golden and cooked through 
6. For the glaze place the sugar, mixed spice, and water in a small pan, bring to a boil, and boil for 2 minutes, then brush over the hot buns. Transfer to a wire rack to cool slightly. Serve warm or toasted with butter.  

Warm chicken and pumpkin salad

Cozy up with this delicious Warm Chicken and Pumpkin Salad, a perfect balance of tender, seasoned chicken and sweet, roasted pumpkin. Tossed with fresh greens, toasted seeds, and a light dressing, this hearty salad offers comforting fall flavors in every bite. It’s a nutritious and satisfying dish, ideal for a wholesome lunch or light dinner.

Ingredients
1.5kg pumpkin, seeds removed, skin on, cut into bite-sized pieces
2 tablespoon extra virgin olive oil
2 cloves garlic, peeled
2 teaspoon store-bought dukkha (a flavorsome spice)
300g cooked barbeque chicken, skinned and shredded
120g baby spinach leaves
200g cherry tomatoes, washed and cut in half
1 x 400g can brown lentils, drained and rinsed, gives about 240g lentils
2 tablespoons balsamic vinegar
1 teaspoon extra virgin olive oil, extra

Method
1. Preheat oven to 180C and line an oven tray with baking paper.
2. Toss the pumpkin in the oil with garlic in a bowl then place on the oven tray in a single layer. Roast for 30 minutes or until brown and cooked through.
3. Place in a big serving bowl together the shredded chicken, drained and rinsed brown lentils, baby spinach leaves, cherry tomato halves, and roasted pumpkin, while the pumpkin is still quite hot.
4. In a jar or bottle with a screw top, mix the vinegar, 1 teaspoon oil and roasted garlic. Shake well.
5. Dress the warm salad and toss.
6. Sprinkle over the dukkah, toss again and serve.