STUCK IN A LUNCH RUT?

Are you having the same lunch that you’ve had almost every single day for the past year? Many of us end up having the same lunch despite the best of intentions.

Caused by a lack of time and stress at work or just drawing a blank when it comes to thinking of new ideas, it’s easier to stick with what you know every day, and sometimes cheaper.

The foods people get hooked on range from the ordinary -- burger and fries, pepperoni pizza, a favourite dish from the closest takeaway or some very common contenders, the ham sandwich and a ham salad.

You’re probably the best judge of whether you’re in an eating rut. To one nutritionist, it’s eating the same thing three days in a row. To another, it’s not a rut until you’ve eaten the same food for at least 30 days.

Don’t worry, it’s not necessarily a bad thing, as long as your diet includes items from all the major food groups.

If you are bored of the same sandwich or salad everyday for lunch, try integrating these delicious ideas into the mix.

Avocado Poke Boat

Vary the ingredients to include mexican flavours such as beans, corn and tomato for a different lunch option.

INGREDIENTS » 1 lime, juiced » 1/2 tsp wasabi paste » 1 avocado » 300g sushi-grade salmon, or smoked salmon, cut into 2cm cubes » 1/3 cup shelled edamame beans » 2 radishes, trimmed, thinly sliced » 2 tsp black or white sesame seeds » 1/2 cup cooked brown rice » 2 spring onions, sliced

METHOD 1. Place lime juice and wasabi paste in a small bowl and stir to combine. 2. Cut avocado in half lengthways and remove seed. Scoop out flesh using a large spoon, reserving skins. Cut flesh into 2cm cubes and add to lime dressing. Toss to coat and set aside. 3. Place salmon, edamame beans, radish and sesame seeds in a bowl and toss to combine. Toss through avocado pieces. 4. Divide rice among avocado skins then top with salmon mix.

Scatter over spring onions to serve.

15-minute Udon Noodle Soup

Vary the ingredients with mushrooms, sliced chicken, tofu or some frozen dumplings.

INGREDIENTS » 1/3 cup white miso paste » 1 tbs grated ginger » 1 bunch broccolini, sliced » 1/4 small cabbage, coarsely chopped » 2 x 200g pkts precooked udon noodles » 4 spring onions, sliced » 1 tbs soy sauce » 2 tsp sesame oil » 1 tsp white vinegar » 4 eggs

METHOD 1. Bring 1.5 litres water to the boil in a large saucepan. Stir in miso paste and ginger and simmer for 5 minutes. 2. Add broccolini stems and cabbage and simmer for 3 minutes.

Add noodles, remaining broccolini and spring onions, reserving some for garnish. Simmer for 2 minutes. Season with soy and sesame oil. 3. Soft boil eggs in another saucepan. 4. Ladle soup into bowls, top each with an egg and garnish with remaining spring onion.