28 Gluten-Free Lunch Ideas for Every Occasion

Knowing what to eat for lunch when you're living gluten-free sounds like it should be simple enough. In practice, it's one of the most common points where a gluten-free or low-gluten diet quickly becomes complicated. You're often busy at work or away from home. Plus, most of the obvious convenient options, like a sandwich or wrap, are off the table. As always, preparation is the key to success.

This guide gives you 28 quick, tasty gluten-free lunch ideas, each perfectly suited to a different scenario. Whether you're after something to fill multiple lunch boxes for the days ahead, fuel for an evening gym session, or a more creative cook-up on the weekend, there's something in here for every situation. So, put your apron on, and prepare to make your next gluten-free lunch stress-free!

Jump to a section:

• Fast & Fuss-Free: Lunches for Busy Days

• Cook Once, Eat All Week: Lunches for Batch Meal Prep

• Munch & Move: Lunches for on the Go

• Get Creative: Lunches for Weekends

• Lean Cuisine: Lunches for Weight Loss

• Fuelling Growth: Lunches for Muscle Gain

• Spend Less, Eat Well: Lunches on a Tight Budget

Key Takeaways

• The best gluten-free lunches are naturally gluten-free, made with whole proteins, fresh vegetables, rice, quinoa, and healthy fats, rather than gluten-free substitutes.

• Batch prepping individual ingredients like rice, roasted vegetables, and cooked proteins means you can put together a different, tasty lunch every day without starting from scratch.

• Lunch boxes packed on a Sunday can carry you through to Friday without any effort mid-week.

• High-protein gluten-free lunches built around chicken, salmon, eggs, and legumes keep you full through the afternoon without the dreaded 3 pm slump.

• Budget-friendly gluten-free meal prep is entirely achievable when you use eggs, tinned fish, legumes, and seasonal vegetables.

• On the days when cooking is a tall order, Bondi Meal Prep's no-added-gluten meal range can be a convenient and tasty backup, with fresh, macro-balanced meals ready in minutes.

Fast & Fuss-Free: Gluten-Free Lunches for Busy Days

When the week is running at full pace, your gluten-free lunch needs to be fast, filling and flavoursome. These recipes take ten minutes or less and don't require you to think too hard about the preparation.

1. Tuna Salad Stuffed Avocado

A protein-rich, no-cook gluten-free lunch that comes together in minutes. The avocado replaces the bread entirely and delivers healthy fats that keep you full well into the afternoon. Low on carbs and high in natural fats, it’s also a great keto meal.

Ingredients

• 1 ripe avocado

• 1 tin of tuna in olive oil, drained

• 1 tbsp whole egg mayonnaise (check label for gluten)

• 1 tsp Dijon mustard (check label)

• 1 stalk celery, finely diced

• Juice of half a lemon

• Salt and pepper to taste

• Baby spinach to serve

Prep time: 8 minutes

Steps

1. Halve the avocado and remove the stone.

2. Mix the tuna, mayonnaise, mustard, celery, and lemon juice in a bowl. Season well.

3. Spoon the tuna salad into each avocado half.

4. Serve on a bed of baby spinach.

2. Egg & Spinach Rice Bowl

A big bowl of comfort made with leftover rice that takes less than ten minutes to bring together. It’s high in protein, naturally gluten-free, and unbelievably tasty.

Ingredients

• 1 cup cooked rice (leftover works perfectly)

• 2 eggs

• 2 large handfuls of baby spinach

• 1 tbsp tamari (gluten-free soy sauce)

• 1 tsp sesame oil

• 1 clove garlic, minced

• Chilli flakes to taste

Prep time: 10 minutes

Steps

1. Heat sesame oil in a pan over medium heat. Add garlic and cook for one minute.

2. Add spinach and toss until just wilted. Push to the side of the pan.

3. Crack eggs into the pan and cook to your liking.

4. Add rice and tamari, toss everything together and cook for two minutes until hot.

5. Serve in a bowl with chilli flakes on top.

3. Chicken Salad Lettuce Cups

A fresh, crunchy gluten-free lunch that's light enough to eat at your desk without the afternoon energy drop. Leftover chicken makes this even faster.

Ingredients

• 150g cooked free-range chicken breast, shredded

• 4 large iceberg lettuce leaves

• 1 carrot, julienned

• 1 stalk celery, thinly sliced

• 2 tbsp gluten-free sweet chilli sauce

• 1 tbsp lime juice

• Fresh coriander to serve

Prep time: 8 minutes

Steps

1. Mix chicken, carrot, and celery in a bowl.

2. Combine sweet chilli sauce and lime juice and pour over the chicken mix. Toss well.

3. Spoon into lettuce cups and top with fresh coriander.

4. Eat immediately for maximum crunch.

4. Smoked Salmon & Avocado Rice Cakes

Gluten-free rice cakes step in for bread here, topped with smoked salmon and avocado for a lunch that feels indulgent but takes five minutes flat. The salmon packs in plenty of Omega-3 fatty acids, keeping your heart and brain in tip-top condition.

Ingredients

• 4 plain gluten-free rice cakes

• 100g smoked salmon

• 1 avocado, mashed

• Juice of half a lemon

• Baby capers (optional)

• Cracked black pepper

Prep time: 5 minutes

Steps

1. Mash the avocado with lemon juice and a pinch of salt.

2. Spread generously over each rice cake.

3. Top with smoked salmon and capers.

4. Season with cracked pepper and serve immediately.

Cook Once, Eat All Week: Gluten-Free Lunches for Batch Meal Prep

These recipes are designed to be made in volume, stored in the fridge, and pulled out through the week without any additional effort. They’re good for lunch boxes, and just as good for weeknights when dinner prep is difficult.

5. Greek Chicken & Quinoa Bowl

A colourful dish that holds up beautifully in the fridge for four days. Prep a big batch on Sunday, and you've got lunch ready through to Thursday without lifting a finger mid-week.

Ingredients (serves 5)

• 1 kilo free-range chicken breast

• 1 cup quinoa, rinsed

• 2 cups cherry tomatoes, halved

• 1 cucumber, diced

• 100g feta, crumbled

• 1 cup kalamata olives

• Juice of 1 lemon

• 3 tbsp olive oil

• 1 tsp dried oregano

• Salt and pepper

Prep time: 35 minutes

Steps

1. Cook quinoa according to packet instructions. Set aside to cool.

2. Season chicken with oregano, salt, and pepper. Cook in a pan with olive oil over medium-high heat for six minutes each side, or until cooked through. Rest for five minutes, then slice.

3. Combine quinoa, tomatoes, cucumber, olives, and feta in a large bowl. Drizzle with lemon juice and remaining olive oil. Toss well.

4. Divide into five containers and top with sliced chicken. Store in the fridge for up to five days.

6. Roasted Cauliflower & Chickpea Rice Salad

Roasted cauliflower brings a nutty flavour to this vegetarian gluten-free lunch, making it far more interesting and satisfying than a standard salad. It's a delicious combination that gets better after a few days in the fridge once the flavours have marinated.

Ingredients (serves 5)

• 1 head cauliflower, cut into florets

• 2 tins chickpeas, drained and rinsed

• 1.5 cups basmati rice, cooked

• 2 tbsp olive oil

• 1 tsp cumin

• 1 tsp smoked paprika

• 100g baby spinach

• 3 tbsp tahini

• Juice of 1 lemon

• 2 tbsp water

• Salt and pepper

Prep time: 40 minutes

Steps

1. Preheat oven to 200°C. Toss cauliflower and chickpeas in olive oil, cumin, and paprika. Spread on a lined baking tray and roast for 25 minutes until golden.

2. Cook rice while the cauliflower roasts. Set aside to cool slightly.

3. Whisk tahini, lemon juice, and water into a smooth dressing. Season well.

4. Combine rice, spinach, roasted cauliflower, and chickpeas in a large bowl. Drizzle with tahini dressing and toss.

5. Divide into five containers and refrigerate.

7. Grass-Fed Beef Mince & Zucchini Rice Jars

These jars are the batch prep gold standard. Layered with rice, seasoned beef mince, and roasted zucchini, they reheat in two minutes and taste every bit as good on day five as they do fresh.

Ingredients (serves 5)

• 1 kilo grass-fed beef mince

• 2 large zucchini, diced

• 1.5 cups jasmine rice, cooked

• 1 tin diced tomatoes

• 2 cloves garlic, minced

• 1 tsp dried oregano

• 1 tsp cumin

• 2 tbsp olive oil

• Salt and pepper

• Fresh parsley to serve

Prep time: 35 minutes

Steps

1. Heat olive oil in a large pan over medium-high heat. Add garlic and cook for one minute.

2. Add beef mince and cook, breaking up with a spoon, until browned.

3. Add zucchini, diced tomatoes, oregano, and cumin. Simmer for 10 minutes until the sauce thickens.

4. Layer rice into five jars or containers, then top with the beef and zucchini mix.

5. Seal and refrigerate for up to five days. Reheat before serving and top with parsley.

8. Salmon, Pea, Corn & Rice Salad

Cold salmon works beautifully in a rice salad. This one is protein-rich, mildly flavoured, and stores well in the fridge for five days without going soggy.

Ingredients (serves 4)

• 500g salmon fillets

• 1.5 cups basmati rice, cooked and cooled

• 1 cup frozen peas, defrosted

• 1 cup corn kernels (tinned or fresh)

• 4 spring onions, sliced

• Juice of 1 lemon

• 2 tbsp olive oil

• Fresh dill to serve

• Salt and pepper

Prep time: 30 minutes

Steps

1. Season salmon with salt and pepper. Cook in a pan over medium heat for four minutes on each side. Set aside to cool, then flake into chunks.

2. Combine rice, peas, corn, and spring onions in a large bowl.

3. Whisk lemon juice and olive oil together then pour over the rice. Toss well.

4. Fold salmon gently through the salad.

5. Divide into five containers. Serve cold, topped with fresh dill.

Munch & Move: Gluten-Free Lunches for on the Go

These are the lunches made to travel. Easy to pack, no reheating required, and sturdy enough to survive a bag, a commute, or an afternoon at the park.

9. Rice Noodle & Chicken Salad with Peanut Dressing

Rice noodles make this a brilliant gluten-free alternative to the standard pasta salad. The peanut dressing keeps everything moist and full of flavour, even after a few hours in a lunch box.

Ingredients

• 150g rice noodles, cooked and cooled

• 150g cooked free-range chicken breast, shredded

• 1 carrot, julienned

• 1 cup edamame, cooked

• 2 spring onions, sliced

• 2 tbsp gluten-free peanut butter

• 1 tbsp tamari

• 1 tbsp rice wine vinegar

• 1 tsp sesame oil

• 1 tsp honey

Prep time: 20 minutes

Steps

1. Cook rice noodles according to packet instructions. Rinse under cold water and drain well.

2. Whisk peanut butter, tamari, rice wine vinegar, sesame oil, and honey until smooth.

3. Combine noodles, chicken, carrot, edamame, and spring onions in a large bowl.

4. Pour dressing over and toss well to coat.

5. Pack into a sealed container. Keeps well for up to two days in the fridge.

10. Mexican Corn Tortilla Wraps

Corn tortillas are naturally gluten-free and make the basis of a satisfying lunch that packs flat and travels well. Fill them generously and wrap tightly in baking paper for a lunch that holds together on the go.

Ingredients

• 4 small corn tortillas

• 150g cooked free-range chicken, sliced

• 1 avocado, mashed with lime juice

• 1/2 cup corn kernels

• 1/2 cup tinned black beans, rinsed

• 1/4 red onion, finely diced

• Fresh coriander

• Hot sauce to taste

Prep time: 15 minutes

Steps

1. Warm corn tortillas in a dry pan for 30 seconds on each side.

2. Spread mashed avocado over each tortilla.

3. Top with chicken, corn, black beans, and red onion.

4. Add coriander and hot sauce.

5. Roll tightly, wrap in baking paper, and pack into a container.

11. Quinoa, Feta & Roasted Vegetable Salad

This is the kind of colourful, eye-catching salad that makes people ask what you're eating at your desk. It travels easily, and is full of nutrients that sustain energy through a long afternoon.

Ingredients

• 1 cup quinoa, cooked and cooled

• 1 zucchini, diced and roasted

• 1 capsicum, diced and roasted

• 100g feta, crumbled

• 1/2 cup cherry tomatoes, halved

• Large handful of baby spinach

• 2 tbsp olive oil

• 1 tbsp red wine vinegar

• Salt and pepper

Prep time: 30 minutes (mostly roasting time)

Steps

1. Preheat oven to 200°C. Toss zucchini and capsicum in olive oil and season. Roast for 20 minutes.

2. Combine cooled quinoa, roasted vegetables, tomatoes, and spinach in a bowl.

3. Whisk olive oil and red wine vinegar together, then drizzle over the salad.

4. Top with crumbled feta and toss gently.

5. Pack into a sealed container. Lasts two days in the fridge.

12. Ham & Egg Frittata Slices

Make a frittata on Sunday, slice it up, and you have four days of portable, protein-rich lunches that need no reheating. Best of all, they fit easily into any lunch box.

Ingredients (serves 4)

• 8 eggs

• 150g gluten-free ham, diced

• 1/2 cup frozen peas

• 1/2 cup cherry tomatoes, halved

• 50g cheddar, grated

• 2 tbsp olive oil

• Salt and pepper

Prep time: 30 minutes

Steps

1. Preheat oven to 180°C. Heat olive oil in an oven-safe pan over medium heat.

2. Whisk eggs with salt and pepper. Add ham, peas, and tomatoes to the pan.

3. Pour egg mixture over and cook on the stovetop for 3 minutes, until the edges just start to set.

4. Scatter cheddar over the top, then transfer to the oven for 12 minutes until puffed and golden.

5. Cool completely before slicing. Store in the fridge and pack slices into lunch boxes.

Get Creative: Gluten-Free Lunches for Weekends

Weekends are when you have the time and energy to cook something that excites you. These recipes are a little more involved, but you’ll be able to taste the extra time and creativity.

13. Zucchini & Pesto Fritters with Poached Eggs

A weekend brunch-meets-lunch that uses homemade or store-bought gluten-free pesto and fresh zucchini. It takes about 25 minutes and tastes like a dish you'd order at a good cafe.

Ingredients (serves 2)

• 2 large zucchini, grated and squeezed dry

• 2 eggs plus 2 extra for poaching

• 3 tbsp gluten-free pesto

• 3 tbsp rice flour

• 50g feta, crumbled

• Olive oil for frying

• Baby spinach to serve

• Salt and pepper

Prep time: 25 minutes

Steps

1. Combine grated zucchini, 2 eggs, pesto, rice flour, and feta in a bowl. Season well.

2. Heat olive oil in a pan over medium heat. Spoon heaped tablespoons of mixture into the pan and flatten slightly. Cook for three minutes each side until golden.

3. Bring a pot of water to a gentle simmer. Add a splash of vinegar. Crack eggs in one at a time and poach for three minutes.

4. Serve fritters on a bed of baby spinach, topped with a poached egg.

14. Asian Salmon Rice Bowl with Pickled Carrot

This Asian-inspired lunch bowl makes a gluten-free lifestyle feel anything but restrictive, with fresh salmon, warm rice, quick-pickled carrot, and a punchy sesame dressing.

Ingredients (serves 2)

• 2 salmon fillets

• 1.5 cups jasmine rice, cooked

• 2 carrots, julienned

• 3 tbsp rice wine vinegar

• 1 tsp sugar

• 2 tbsp tamari

• 1 tsp sesame oil

• 1 tsp fresh ginger, grated

• 1 avocado, sliced

• Sesame seeds to serve

Prep time: 30 minutes

Steps

1. Combine carrots with rice wine vinegar and sugar. Set aside for 20 minutes to quick-pickle.

2. Mix tamari, sesame oil, and ginger into a dressing.

3. Cook salmon skin-side down in a hot pan for four minutes, flip, and cook for a further two minutes.

4. Assemble bowls with rice, flaked salmon, pickled carrot, and sliced avocado.

5. Drizzle with sesame dressing and scatter sesame seeds over the top.

15. Roasted Cauliflower Tacos with Cheese Dressing

Roasted cauliflower in corn tortillas with a bold blue cheese dressing is one of those combinations that surprises you every time. A fun weekend lunch that happens to be naturally gluten-free.

Ingredients (serves 2)

• 1/2 head cauliflower, cut into small florets

• 6 small corn tortillas

• 2 tbsp olive oil

• 1 tsp smoked paprika

• 1 tsp cumin

• 50g blue cheese, crumbled

• 3 tbsp natural yoghurt (check label)

• Juice of half a lemon

• Shredded red cabbage and fresh coriander to serve

Prep time: 35 minutes

Steps

1. Preheat oven to 210°C. Toss cauliflower with olive oil, paprika, and cumin. Roast for 25 minutes until deeply golden and slightly crispy at the edges.

2. Mix blue cheese, yoghurt, and lemon juice into a rough dressing.

3. Warm corn tortillas in a dry pan.

4. Fill each tortilla with roasted cauliflower and shredded cabbage.

5. Drizzle with blue cheese dressing and top with fresh coriander.

16. Prawn & Mango Rice Paper Rolls

These take a bit of patience, but they're worth it. Fresh, light, and completely gluten-free, they're the kind of thing you'd happily eat every weekend if you had the time.

Ingredients (serves 2)

• 12 rice paper rounds

• 200g cooked prawns

• 1 mango, thinly sliced

• 1 avocado, thinly sliced

• 1 carrot, julienned

• 1 cup rice noodles, cooked and cooled

• Fresh mint and coriander

• Gluten-free sweet chilli sauce to serve

Prep time: 30 minutes

Steps

1. Soak one rice paper round in warm water for 15 seconds until pliable.

2. Lay flat and arrange a small amount of noodles, prawns, mango, avocado, carrot, and herbs in the centre.

3. Fold the sides in, then roll tightly from the bottom up.

4. Repeat with remaining rounds.

5. Serve with gluten-free sweet chilli sauce for dipping.

Lean Cuisine: Gluten-Free Lunches for Weight Loss

These lunches are lower in calories, high in protein and fibre, and designed to keep you full through the afternoon without blowing your daily targets. For a clearer picture of how to eat for your goals, Bondi Meal Prep's free macro calculator is a good place to start.

17. Tuna & Chickpea Salad

High in protein, high in fibre, and low on prep. This weight loss-friendly, gluten-free lunch takes under ten minutes to whip up.

Ingredients

• 1 tin tuna in spring water, drained

• 1 tin chickpeas, drained and rinsed

• 1 cup cherry tomatoes, halved

• 1/2 red onion, finely diced

• Large handful of baby spinach

• Juice of 1 lemon

• 1 tbsp olive oil

• Salt and pepper

Prep time: 8 minutes

Steps

1. Combine tuna, chickpeas, tomatoes, and red onion in a large bowl.

2. Add baby spinach and toss.

3. Drizzle with lemon juice and olive oil. Season well.

4. Eat immediately or pack into a lunch box for later.

18. Chicken & Vegetable Soup

A big pot of this on Sunday keeps you full and on track to hit your macro targets. It's low in calories, packed with vegetables, and works equally well for lunch or dinner. Plus, it’s perfect for keeping warm on chilly winter days.

Ingredients (serves 4)

• 500g free-range chicken breast

• 2 carrots, diced

• 2 stalks celery, diced

• 1 zucchini, diced

• 1 cup frozen peas

• 1 litre gluten-free chicken stock

• 2 cloves garlic, minced

• 1 tsp dried thyme

• Salt and pepper

Prep time: 40 minutes

Steps

1. Place chicken, stock, garlic, and thyme in a large pot. Bring to a boil, then reduce to a simmer for 15 minutes.

2. Remove chicken, shred with two forks, and return to the pot.

3. Add carrots, celery, and zucchini. Simmer for 10 minutes.

4. Add peas and cook for a further two minutes.

5. Season well and serve hot. Stores in the fridge for 4-5 days.

19. Egg White and Spinach Omelette with Tomatoes

Lean, filling and packed with protein, this breakfast-style lunch is perfect after a morning workout. If you’re in a hurry, prepping it takes less than eight minutes.

Ingredients

• 4 egg whites plus 1 whole egg

• 2 large handfuls of spinach

• 1/2 cup cherry tomatoes, halved

• 1 clove garlic, minced

• 1 tsp olive oil

• Salt and pepper

Prep time: 8 minutes

Steps

1. Heat olive oil in a pan over medium heat. Add garlic and cook for 30 seconds.

2. Add spinach and tomatoes. Cook until spinach wilts.

3. Whisk egg whites and whole egg together. Season well.

4. Pour egg mixture over the vegetables and cook undisturbed for two minutes.

5. Fold in half and slide onto a plate.

20. Zucchini Noodle & Pesto Chicken Bowl

Zucchini noodles replace pasta here for a carb-reduced meal that still feels like a decent feed. If you're eating keto or low-carb meals, this one's a keeper.

Ingredients

• 2 medium zucchini, spiralised

• 150g cooked free-range chicken breast, sliced

• 2 tbsp gluten-free pesto

• 1/2 cup cherry tomatoes, halved

• 1 tbsp pine nuts

• Juice of half a lemon

• Salt and pepper

Prep time: 12 minutes

Steps

1. Spiralise zucchini into noodles or use a vegetable peeler to create ribbons.

2. Toss zucchini noodles with pesto and lemon juice. Season well.

3. Top with sliced chicken, cherry tomatoes, and pine nuts.

4. Serve immediately or pack into a lunch box.

Fuelling Growth: Gluten-Free Lunches for Muscle Gain

These are high-protein, calorie-dense gluten-free lunches designed to support training and recovery. These aren’t your everyday lunches. They’re filled with the protein and carbs needed to ensure all your blood, sweat and tears in the gym lead to maximum gains.

21. Grass-Fed Steak & Rice Bowl with Chimichurri

Lean grass-fed beef over a big bowl of jasmine rice with a vibrant herb sauce. It's straightforward, high in protein, and just what your body needs after a hard session.

Ingredients

• 200g grass-fed rump steak

• 1.5 cups cooked jasmine rice

• Large handful of baby spinach

• 1 cup fresh parsley, roughly chopped

• 2 cloves garlic

• 2 tbsp red wine vinegar

• 4 tbsp olive oil

• Pinch of chilli flakes

• Salt and pepper

Prep time: 20 minutes

Steps

1. Blend parsley, garlic, red wine vinegar, olive oil, and chilli flakes into a rough chimichurri. Season well.

2. Season steak generously with salt and pepper. Cook in a hot pan for three minutes each side for medium-rare. Rest for five minutes, then slice.

3. Serve steak over rice with baby spinach alongside.

4. Spoon chimichurri generously over the top.

22. Salmon & Avocado Rice Bowl

Omega-3-rich salmon over rice with avocado is a classic muscle-building combination. Simple, filling, and ready in under 20 minutes, this one’s a great source of energy for pumping heavy plates.

Ingredients

• 200g salmon fillet

• 1.5 cups cooked jasmine rice

• 1 avocado, sliced

• 2 tbsp tamari

• 1 tsp sesame oil

• 1 tsp fresh ginger, grated

• Sesame seeds and spring onions to serve

Prep time: 18 minutes

Steps

1. Mix tamari, sesame oil, and ginger into a sauce.

2. Cook salmon in a hot pan for four minutes skin-side down, then flip and cook for two more minutes.

3. Serve salmon over rice with sliced avocado.

4. Drizzle tamari sauce over and scatter sesame seeds and sliced spring onions on top.

23. Chicken & Sweet Potato Hash

A hearty, high-protein gluten-free lunch that also works well as a post-training dinner. Sweet potato adds complex carbohydrates that support recovery, ensuring tomorrow’s gym session is just as productive as today’s.

Ingredients

• 200g free-range chicken breast, diced

• 1 medium sweet potato, diced small

• 1/2 red capsicum, diced

• 2 cloves garlic, minced

• 1 tsp smoked paprika

• 1 tsp cumin

• 2 tbsp olive oil

• Fresh parsley and a fried egg to serve

Prep time: 30 minutes

Steps

1. Heat olive oil in a large pan. Add sweet potato and cook over medium heat for 10 minutes, stirring occasionally, until softened and starting to colour.

2. Add chicken, garlic, capsicum, paprika, and cumin. Cook for a further 8 minutes until chicken is cooked through.

3. Season well and serve topped with a fried egg and fresh parsley.

24. High-Protein Quinoa & Black Bean Bowl

This is a vegetarian yet seriously protein-rich gluten-free lunch. Quinoa and black beans together deliver a complete amino acid profile, making this a brilliant option for plant-based muscle gain.

Ingredients

• 1 cup quinoa, cooked

• 1 tin black beans, drained and rinsed

• 1 cup corn kernels

• 1 avocado, diced

• 1/2 cup cherry tomatoes, halved

• Juice of 1 lime

• 2 tbsp olive oil

• 1 tsp cumin

• Fresh coriander

• Salt and pepper

Prep time: 25 minutes

Steps

1. Cook quinoa according to packet instructions. Set aside to cool slightly.

2. Warm black beans and corn in a pan with cumin and a pinch of salt.

3. Combine quinoa, beans, corn, avocado, and tomatoes in a bowl.

4. Drizzle with lime juice and olive oil. Toss gently.

5. Top with fresh coriander and serve warm or at room temperature.

Spend Less, Eat Well: Gluten-Free Lunches on a Tight Budget

Eating gluten-free on a budget is more than doable when you lean on eggs, tinned fish, legumes, frozen vegetables, and rice. These lunches cost very little to make and don't taste like budget options.

25. Egg Fried Rice with Frozen Vegetables

Leftover rice and frozen vegetables make this one of the most budget-friendly gluten-free lunch ideas on this list. It takes 12 minutes, costs very little, and offers plenty of bang-for-buck in terms of nutritional value.

Ingredients

• 2 cups cooked rice (day-old works best)

• 3 eggs

• 1 cup frozen mixed vegetables, defrosted

• 3 spring onions, sliced

• 2 tbsp tamari

• 1 tsp sesame oil

• 1 clove garlic, minced

Prep time: 12 minutes

Steps

1. Heat sesame oil in a large pan or wok over high heat. Add garlic and cook for 30 seconds.

2. Add rice and stir-fry for two minutes until heated through.

3. Push rice to the sides and crack eggs into the centre. Scramble and mix through the rice.

4. Add vegetables and tamari. Toss everything together and cook for two minutes.

5. Serve topped with spring onions.

26. Tinned Salmon & Potato Salad

Tinned salmon and boiled potatoes make a filling, protein-rich gluten-free lunch that won’t put a dent in your bank balance. A simple mustard dressing keeps it light and fresh.

Ingredients

• 1 tin pink salmon, drained

• 4 medium potatoes, boiled and cooled

• 2 stalks celery, sliced

• 1/4 red onion, finely diced

• 2 tbsp mayonnaise (check label)

• 1 tsp Dijon mustard

• Juice of half a lemon

• Fresh parsley

• Salt and pepper

Prep time: 25 minutes (including boiling time)

Steps

1. Boil potatoes until just tender. Cool and cut into chunks.

2. Flake salmon into a large bowl. Add potatoes, celery, and red onion.

3. Mix mayonnaise, mustard, and lemon juice. Pour over the salad and fold gently.

4. Season well and top with fresh parsley.

27. Lentil, Carrot, & Spinach Soup

A big pot of this costs next to nothing and delivers four days of healthy, filling gluten-free lunches. Lentils are one of the best budget protein sources available.

Ingredients (serves 4)

• 1 cup red lentils, rinsed

• 3 carrots, diced

• 1 brown onion, diced

• 3 cloves garlic, minced

• 1 litre gluten-free vegetable stock

• 1 tin diced tomatoes

• 1 tsp cumin

• 1 tsp turmeric

• 2 large handfuls of spinach

• 2 tbsp olive oil

• Salt and pepper

Prep time: 35 minutes

Steps

1. Heat olive oil in a large pot. Cook onion and garlic over medium heat for five minutes.

2. Add carrots, cumin, and turmeric. Cook for two minutes.

3. Add lentils, stock, and diced tomatoes. Bring to a boil, then reduce to a simmer for 20 minutes until lentils are soft.

4. Stir through spinach until wilted. Season well.

5. Serve hot or store in the fridge for up to 4-5 days.

28. Black Bean & Corn Quesadillas with Corn Tortillas

Corn tortillas are cheap, naturally gluten-free, and make a crispy, satisfying quesadilla that comes together in under 15 minutes with a few pantry staples.

Ingredients

• 4 large corn tortillas

• 1 tin black beans, drained and rinsed

• 1 cup corn kernels

• 100g cheddar, grated

• 1/2 tsp cumin

• 1/2 tsp smoked paprika

• Gluten-free salsa and avocado to serve

Prep time: 15 minutes

Steps

1. Mix black beans, corn, cumin, and paprika in a bowl. Season well.

2. Heat a dry pan over medium heat. Lay one tortilla flat and spread the bean and corn mix over one half.

3. Top with grated cheddar and fold the tortilla over.

4. Cook for two minutes on each side until golden and crispy.

5. Slice and serve with salsa and avocado.

Too Busy To Prep? Let Us Take Lunch off Your Plate

Lunch is the meal most likely to go wrong. It normally falls in the middle of a busy day, usually when you're out, at your desk, or running between commitments with no time to prepare anything healthy. You can have the best intentions in the world, but if the fridge is empty before you leave for the office at 7am, those good intentions won’t feed you.

When you find yourself underprepared, Bondi Meal Prep’s no-added-gluten range can keep your diet and the day on track. Every macro-balanced meal is made fresh using grass-fed beef, free-range chicken, and sustainably sourced fish, paired with seasonal vegetables. That means no last-minute scramble, and no settling for something that doesn't serve your goals.

Our meals stay fresh in the fridge for seven days, so one delivery covers the whole week. It's not a compromise on the standards you're working hard to maintain. It's just a smarter, tastier way to keep them, whatever the week throws at you.