“What Should I Eat for Lunch?”

If you are reading this blog post, then I’m pretty sure the question “What can I eat?” has been a vexing one for you, as it has for hundreds of people who write to me with this same question.

What can I eat for breakfast?

For lunch?

What’s a good dinner?


Now granted, I have some advantages. I have an assistant who was trained at Corden Bleu. I live a mile from a Whole Foods that has a terrific salad bar and prepared foods section. I’m pretty easy to please, in a culinary sense. The matriarch of our LA family, my dear friend Sky London, makes sensational, over-the-top seven course family dinners for all of us every Sunday night, the leftovers from which last me for several days. So finding stuff to eat isn’t much of a problem for me.

That said, yesterday I tried an experiment. I presented my amazing assistant, Amber Linder, with a challenge. Go downstairs to the kitchen, look around, and see if you can whip up a nutritious and delicious lunch with just what’s in the frig and the cabinet. (Believe me, there wasn’t much there). And see if you can do it in record time.

(Here’s a picture of my office staff. Amber is on the left. The other two members of the staff, Emily and Bubba, were out of the office on this particular day, no doubt chasing squirrels.)

So here’s what she did.

She opened a can of Vital Choice tuna (the only kind I use) mixed it with some magic spices and oil,  cut an avocado in two,  and stuffed it with the tuna mix. Total prep time: 4 minutes.

Here’s what it looked like:

I asked her for the “recipe” which is this:

  • 1 can of Vital Choice tuna
  • A good swirl of extra-virgin olive oil
  • A dollop of mustard
  • Himalayan sea salt and pepper to taste
  • 1 tablespoon of chopped fresh herbs (whatever is on hand- I like parsley and chive)
  • 1 med avocado cut in half, seed removed
  • Pile as much tuna on top of the halves you can eat…Bon appetite!

Easy, right?

If you like this recipe, let me know and I’ll post more of them.

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  • CATE

    Yes please post more. I eat like this all the time, quick and simple, always looking for new ideas. This one wasn’t new, but it is delicious and exactly the right idea.


    This is awesome!!! It looks so yummy…please post more about what you eat for meals/snacks/etc!!


    This is exactly the kind of simple healthy lunches I like and often eat in this manner. Absolutely, please give us more examples.

  • DALI G

    Hi Jonny,
    Thank you very much to you and Amber for a great, easy recipe! This shows one more time how easy it is to eat healthy… When I’m in a hurry, I just slice an avocado and sprinkle it with some pink Hymalayan (or sea) salt and squeeze a little lemon on it – et voila! Quick, tasty, nutritious, and filling.
    You do a fantastic job educating people, and it’s always a pleasure to read your wonderful posts! Thank you!

  • KAY

    Love the sound of this recipe! Will try it thank you!


    Simple and easy – and I never thought of stuffing an avacado. Please keep them coming!

  • GINA

    Looks really yummy! I love posts like this for new ideas at mealtimes–thanks!


    Yes, more recipes please!


    Love your blog. You are so right on with your advice. Too bad we have do many Americans that buy into advertising and have no clue what is healthy eating. The biggest reason for Diabetes II. Keep doing what you are doing. I have all of your cookbooks and try to cook as much from them as possible for my wonderful DiabetesII , Italian, overweight, wine drinking, pasta loving,did I say wonderful, husband


    Yes, I like this recipe – it looks very easy!

  • LISA

    Please post more recipes like that. Easy and wonderful. What other brands of canned tuna are clean if we can’t afford Vital Choice? Thank you!


    This is great! I love the lunch menu plus the image. Please post more for breakfast and dinner, too. Thanks!


    Yeah! Loved it.

    Happens I have just that in my kitchen right now. Guess what I’ll have for lunch?


    Please post more simple recipes. This one sounds delicious.

  • LORA

    Yes, more recipes please!!


    Thank you, Dr. Bowden.
    The recipe seems and sounds fantastic.
    Easy-to-do, healthy, delicious!

    Dimitris Anagnostopoulos, PT.


    Oh yes! Please post more.


    Love this recipe. Please post more great ideas.


    Yum! Encourages me to keep some avocados on hand – allowing for the ripening time. And, I don’t always think of using the OV instead of the mayo. And those herbs…great reminders all. Thanks.


    Yes, more recipes please. Simple is great.

  • SUE

    You can also bake an egg in an avocado. 🙂

  • MPERRY48

    I am dining on this avocado/tuna concoction right now and would definitely appreciate more recipes.


    I told my assistant to make me lunch with whatever was on hand and I got a blank stare,a shot of bourbon,and a glass of almond milk. How much does amber charge per hour?


    This is great! Thanks for sharing! Such recipes, with simple, easily accessible ingredients are awesome!!! Pls post more!


    I love your blog!


    This is a great recipe. I live on a very limited income and trying to eat healthy can be challenging. This recipe reminds me of a book and website written by two australian ladies. Its called the $21 challenge. The premise is that so many of us auotmatically shop because its shopping day and don’t really realise that we often already have the makings of meals in our pantry fridge/freezer and garden. They challenge you to use whats already there and spend only $21 to buy essentials and eat for 1 week. This was a real eye opener for me as I realised how often ingrediants don’t get used before they go off but I have gone out and bought other things. They also have a wonderful website and newsletter called Simple Savings. Were members share lots of helpful money saving tips. Not all tips would be jonny bowden approved (ie some of the recipes) but there are a lot of members into organic gardening and healthy living in general. Hope this info might help some of your readers.

  • JOAN

    I am new to this and this was helpful. Please post more. like this kind of eating.


    Sounds delicious, what about seasonal recipes when certain items are available!


    Good recipe….and the Vital Choice company has many really
    delicious and organic items!!


    Please post more. I am constantly struggling to find no-cook, quick, healthy recipes, that my meat-and-potatoes husband will like and my 5 and 7 year old will eat at least in some form. I strive for low carb, high fat, good protein, high fibre, non-dairy but find myself always returning to spaghetti, hamburgers, sandwiches, muffins, and french toast because NO ONE will eat brown rice, quinoa, vegetables, rice pasta, heaven-forbid zucchini pasta. I work full-time and I am always busy on the weekends and having to grab things on the go….hence Tim Horton’s egg sandwiches AGAIN (Canada, eh?!)


    One of the reasons people complain about the difficulty of low carb is that they grew up and learned to cook (or cope) with typical high carbohydrate ingredients. It’s not that hard to look up low carb alternatives, but the trick is in learning to THINK in low carb. It just takes practice, like the initial practice it takes anyone to learn to cook.

    Get some low carb cook books and READ them, cover to cover. Get diet books that have recipes in them, get Paleo books, etc. Then make a cheat book if you have too–something that reminds you a Tablespoon of fat is 14g of weight measurement, or lists pasta alternatives: shiritake, spaghetti squash, shaved zucchini, slivered cabbage steamed till tender. Take the hard brain work out of it by writing things down (or put it in your smartphone notes).

    Then start working with the ingredients on a regular basis and you’ll get into the groove. For example, I found a low carb bread recipe I like, so I portion the ingredients into ziplock bag with instructions on the outside. Even my hubby can dump it in the bread maker and hit “start”. I try new recipes every week.

    It does take some trial and error to get going, but once you have momentum, you’ll get there.

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