7 Quick Lunches (15–30 min): no stress, big flavour (serves 2)

This week it’s all about 7 quick lunches you can cook without stress: clear steps, minimal dishes, maximum flavour. Everything is written for 2 people, and in a way that life (or the sauce) won’t run away from you mid-cook.

If you like “fast, practical, no what-now panic”, you’re in the right place. Every day you get ingredients, steps, and one solid tip. You just pick the plate.

● 7 days • 7 quick lunches ● 2 servings ● 15–30 min ● 1 pan / 1 tray ● no fuss

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday FAQ

● DAILY RECIPE ● MONDAY

Serves: 2

Time: 20–25 min

Very easy

Turkish “menemen” with eggs, tomatoes & feta (one-pan)

Monday should feel like this: a hot pan, soft eggs, a tomato base, and feta that delivers the “aha” moment. Add bread or a tortilla and you’ll wipe the plate clean down to the last drop of sauce.

INGREDIENTS (SERVES 2)

• 1 tbsp olive oil
• 1 small onion, finely chopped
• 2 garlic cloves, chopped
• 1 red bell pepper, diced
• 300–350 g tomatoes (or 1 can chopped tomatoes)
• 1 tsp sweet paprika
• 4 eggs
• 80–100 g feta
• salt, pepper, optional chilli
• to serve: bread/tortilla + parsley
• a few sprigs of fresh herbs

METHOD

1. Base. Heat oil in a pan. Add onion and cook 3–4 minutes until soft.
2. Aromatics. Add garlic + pepper and cook 2–3 minutes until the pepper starts to soften.
3. Tomatoes. Add tomatoes, paprika, salt and pepper. Simmer 6–8 minutes until thickened.
4. Eggs. Make 4 little wells and crack an egg into each.
5. Cover. Cover and cook 3–5 minutes until whites set and yolks stay soft (cook longer if you prefer).
6. Finish. Crumble feta over the top, add herbs, and serve immediately.

Tip: Want it more filling? Stir in a handful of canned chickpeas and warm them for 2 minutes before adding the eggs.

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● DAILY RECIPE ● TUESDAY

Serves: 2

Time: 25–30 min

Very easy

Roasted potato wedges + “lazy” gyros bowl (chicken + yoghurt)

This looks like effort, but the oven does the work. You season, stir a quick yoghurt sauce, and sear the chicken while the wedges crisp up. Crunchy, fresh, and properly satisfying.

INGREDIENTS (SERVES 2)

• 500 g potatoes, cut into wedges
• 2 tbsp oil
• 1 tsp smoked paprika
• salt, pepper
• 250 g chicken breast, sliced
• 1 tsp oregano + 1/2 tsp garlic powder (or 1 fresh garlic clove)
• 150–180 g Greek yoghurt
• 1/2 lemon (juice) + a little zest
• to serve: cucumber, tomatoes, red onion (optional)

METHOD

1. Oven. Heat to 220°C (200°C fan). Toss potatoes with oil, smoked paprika, salt and pepper.
2. Roast. Spread on a tray and roast 20–25 minutes, turning halfway.
3. Yoghurt sauce. Mix yoghurt with lemon juice, a little zest, salt and pepper.
4. Chicken. Season chicken with oregano + garlic (and salt). Sear in a hot pan 6–8 minutes.
5. Assemble. Add veggies, wedges and chicken to bowls.
6. Finish. Spoon over the yoghurt sauce and serve.

Tip: If you’ve got 30 seconds, stir 1 tsp mustard into the yoghurt. Instant “street food” vibe.

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● DAILY RECIPE ● WEDNESDAY

Serves: 2

Time: 20–25 min

Very easy

Creamy leek polenta with mushrooms & parmesan (1 pan + 1 pot)

Wednesday is made for a spoon-friendly comfort lunch. Polenta is fast, leek makes it soft and fragrant, and mushrooms keep things interesting.

INGREDIENTS (SERVES 2)

• 120 g instant polenta
• 450–500 ml water or milk (half/half is great)
• 20 g butter
• 40–50 g parmesan
• 1 leek (white + light green part), sliced
• 250 g mushrooms, sliced
• 1 tbsp oil
• salt, pepper

METHOD

1. Mushrooms. Heat oil in a pan. Cook mushrooms 4–5 minutes until nicely browned.
2. Leek. Add leek, season, and cook 3–4 minutes until softened.
3. Polenta. Bring liquid to a boil, salt it, then whisk in polenta.
4. Creamy finish. Once thick (2–3 min), stir in butter and parmesan.
5. Assemble. Spoon polenta onto plates and top with mushrooms and leek.
6. Finish. Add extra pepper and parmesan if you want.

Tip: Want it meatier? Start by crisping 80 g chopped bacon, then add mushrooms and continue as written.

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● DAILY RECIPE ● THURSDAY

Serves: 2

Time: 25–30 min

Very easy

Garlic butter prawns + rice (fast like an ad, better than an ad)

Thursday is for a “wow in 25 minutes”. Prawns are the quickest protein trick, and garlic + lemon instantly smells like a holiday, even if you’re at home in socks.

INGREDIENTS (SERVES 2)

• 160–180 g rice
• 250–300 g peeled prawns (fresh or thawed)
• 1 tbsp oil + 20 g butter
• 3 garlic cloves, chopped
• 1/2 lemon (juice) + optional zest
• 80 ml water or stock
• salt, pepper
• optional: parsley, chilli

METHOD

1. Rice. Cook rice according to package directions while you make the prawns.
2. Dry prawns. Pat them dry with paper towels. This is the difference between “boiled” and “seared”.
3. Pan. Heat oil and butter. Add garlic and cook 15–20 seconds just until fragrant.
4. Prawns. Add prawns, season, cook 2 minutes, flip, cook 1–2 minutes more.
5. Sauce. Add water/stock + lemon juice. Stir and let it bubble 30–60 seconds.
6. Serve. Plate rice, spoon prawns and sauce over the top, finish with parsley.

Tip: For extra creaminess, stir in 1 tbsp cream or 1 tsp mascarpone and just swirl.

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● DAILY RECIPE ● FRIDAY

Serves: 2

Time: 20–25 min

Very easy

Pan “pie”: tortilla + tuna + cheese + corn (crispy & fast)

Friday is for something that’s half pizza, half quesadilla, and 100% a solution. Pantry filling, crispy edges, melty middle, and perfect for eating with your hands.

INGREDIENTS (SERVES 2)

• 2 large tortillas
• 1 can tuna, drained
• 100–120 g grated cheese
• 3–4 tbsp corn
• 2 tbsp tomato paste or passata
• oregano, salt, pepper
• 1 tsp oil (for the pan)
• to serve: yoghurt/sour cream + salad

METHOD

1. Filling. Mix tuna with tomato paste/passata, corn, oregano, salt and pepper.
2. Pan. Heat a pan and add a tiny bit of oil.
3. First tortilla. Lay down a tortilla and sprinkle on half the cheese.
4. Add filling. Spread the tuna mixture, then add the rest of the cheese.
5. Close. Top with the second tortilla. Cook 2–3 minutes, flip, cook 2–3 minutes more.
6. Slice. Cut into wedges and serve.

Tip: Want it spicy? Add 1 tsp ajvar or hot sauce to the tuna. Instant upgrade.

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● DAILY RECIPE ● SATURDAY

Serves: 2

Time: 25–30 min

Very easy

Pork strips in honey-soy glaze + sesame (wok style)

Saturday gets a little “Asia-at-home”. The sweet-salty glaze takes 30 seconds, and the pork cooks fast if you slice it thin. Serve with rice or just a crisp salad.

INGREDIENTS (SERVES 2)

• 250–300 g pork tenderloin or pork steaks, thinly sliced
• 1 tbsp oil
• 1 carrot, cut into matchsticks
• 1/2 bell pepper, sliced
• 2 tbsp soy sauce
• 1 tbsp honey
• 1 tsp rice vinegar or lemon juice
• 1 garlic clove (or 1/2 tsp garlic powder)
• sesame + spring onion

METHOD

1. Glaze. Mix soy sauce, honey, vinegar/lemon and garlic.
2. Pan. Heat a pan very hot, add oil.
3. Pork. Add pork and cook 3–4 minutes until browned.
4. Veg. Add carrot and pepper, stir-fry 2–3 minutes.
5. Glaze. Pour in the sauce and toss 30–60 seconds until it coats the meat.
6. Finish. Sprinkle with sesame and sliced spring onion, then serve.

Tip: For a more “restaurant” glaze, whisk 1/2 tsp cornstarch into a few tbsp cold water and add it to the sauce. It’ll turn glossy and thick.

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● DAILY RECIPE ● SUNDAY

Serves: 2

Time: 25–30 min

Very easy

Quick bean chilli (meat-free, big flavour)

Sunday can be “one pot and peace”. This chilli uses pantry staples, but it doesn’t taste like a tin. Smoked paprika and a tiny bit of cocoa (yes, cocoa) make it deeper than you’d expect.

INGREDIENTS (SERVES 2)

• 1 tbsp oil
• 1 onion, chopped
• 2 garlic cloves, chopped
• 1 can red kidney beans, drained + rinsed
• 1 can sweetcorn, drained
• 300–350 g canned tomatoes (or passata)
• 1 tsp smoked paprika
• 1/2 tsp ground cumin (optional, recommended)
• a pinch of chilli
• 1/2 tsp cocoa powder (optional, but great)
• salt, pepper
• to serve: yoghurt/sour cream + lime

METHOD

1. Onion. Cook onion in oil 3–4 minutes until softened.
2. Garlic. Add garlic and cook 15–20 seconds.
3. Spices. Add smoked paprika, cumin and chilli. Stir 10 seconds.
4. Base. Add tomatoes/passata, season, simmer 8–10 minutes until thicker.
5. Beans + corn. Stir in beans and corn. Simmer 5 minutes more.
6. Finish. Stir in cocoa if using, then serve with a spoon of yoghurt.

Tip: Want more veg? Grate 1 carrot and cook it with the onion in step 1. No one notices, everyone benefits.

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FAQ

What if I’m cooking for just 1 person?

Halve everything, but keep 2 eggs if the recipe uses eggs. If you’ve got leftovers, that’s a win: tomorrow’s lunch with zero cooking.

How do I make it taste more “restaurant”?

Salt + acid + fat. That means: a squeeze of lemon/vinegar at the end, a small knob of butter in the sauce, and adjust salt right before serving.

What’s the best speed plan?

Heat first, chop second. And put water on for rice/pasta before you start thinking too much.

Can I swap prawns for something else?

Yes: chicken pieces (6–8 min) or tofu cubes (pressed/dried well so they actually sear).

What should I add on the side for more veg?

Fastest: sliced cucumber + tomatoes + salt + olive oil. Two minutes, big impact.

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