Lunch has a habit of sneaking up on us.

One minute you’re getting through the morning, and the next it’s half past one, you’re starving and you’re standing in front of the fridge wondering whether cheese and crackers count as lunch.

They do, by the way. But there are plenty of other options.

You don’t need a complicated recipe or a shopping trip to make something satisfying.

Here are nine quick lunches built around ordinary ingredients.

1. Egg on toast — 5 minutes

A fried, scrambled or soft-boiled egg on good toast is one of the simplest lunches around.

Add spinach, mushrooms, avocado or leftover vegetables if you’ve got them.

2. Tuna smash — 5 minutes

Mix tinned tuna with a squeeze of lemon, a little mayonnaise or yoghurt, and some black pepper.

Pile it onto toast, crackers or a wrap.

Chopped herbs, celery or spring onion are lovely additions.

3. Cheesy beans on toast — 8 minutes

Warm baked beans in a saucepan and stir through a little grated cheese.

Serve on toast with black pepper or chilli flakes.

You can add spinach or leftover vegetables for extra variety.

4. Microwave jacket potato — 10–15 minutes

Prick a potato thoroughly with a fork, place it on a microwave-safe plate and cook until tender, turning partway through.

Cooking time depends on its size and your microwave.

Split it open and add tuna, beans, cottage cheese, leftover chilli or whatever else you’ve got.

If you prefer crispy skin, finish it in the oven or air fryer.

5. Any-veg omelette — 10 minutes

Whisk a couple of eggs and add whatever vegetables need using.

Mushrooms, spinach, leftover potatoes, tomatoes, herbs and cheese are all good choices.

Serve with toast or a simple salad.

6. Leftover rice bowl — 8 minutes

Reheat properly stored cooked rice until steaming hot.

Add an egg, leftover chicken, greens, vegetables or beans.

Finish with soy sauce, sesame seeds or a little chilli.

Use refrigerated cooked rice within 24 hours and only reheat it once.

7. Sardines on sourdough — 6 minutes

Toast some sourdough and top with tinned sardines.

Add lemon juice, black pepper and parsley.

A few sliced tomatoes or some pickled onions are lovely too.

Sardines are an excellent pantry staple, providing protein and omega-3 fats.

8. Quick soup — 10 minutes

Heat a portion of homemade soup from the fridge or a tin of soup.

Add leftover vegetables, beans, cooked grains or a handful of spinach to make it more substantial.

Serve with bread or toast.

9. The Bitsa plate — 5 minutes

This is one of my favourite approaches to lunch.

A little cheese, a few crackers, some fruit, chopped vegetables, leftover chicken, hummus or a boiled egg.

Bits of this and bits of that.

It doesn’t need to look impressive. It just needs to make a useful meal.

Lunch doesn’t need to be complicated

One of the easiest ways to make lunchtime better is to stop treating it as another big cooking project.

Start with what you’ve got, add something filling and make it enjoyable.

The Quick Lunch Now feature in EAT by Mrs E is built around exactly that idea: simple lunches using everyday ingredients, without another trip to the supermarket.