Healthy work lunches that aren't sad desk salads

Buying lunch every day adds up fast, and the options near most offices aren't always the healthiest. Bringing lunch from home saves money and gives you control over what you eat. It just needs to be something you look forward to.

The formula for a filling lunch

Aim for a protein, a fibre-rich carb, plenty of vegetables and something with flavour. That combination keeps you full and avoids the mid-afternoon slump that comes after a lunch of white bread and crisps.

Six ideas that pack well

• Grain bowls: quinoa or brown rice with roasted vegetables, chickpeas or chicken and a tahini dressing
• Layered jar salads: dressing at the bottom, then sturdy veg, grains, protein and leaves on top
• Wraps: hummus, falafel or chicken with crunchy salad, wrapped tightly in foil
• Soup in a thermos: lentil, minestrone or chicken noodle, with wholegrain bread
• Pasta salad: wholewheat pasta with pesto, cherry tomatoes, mozzarella and spinach
• Bento-style boxes: boiled eggs, edamame, rice balls, cucumber and fruit in separate sections

Make dinner do double duty

The easiest lunch is last night's dinner. Cook one or two extra portions and pack them straight into containers while you're clearing up. Curries, stews, traybakes and stir-fries all reheat well.

Keep it safe

Keep packed lunches in the fridge at work, or use an insulated bag with an ice pack. If you're reheating, make sure the food is steaming hot all the way through.

Plan lunches with dinners

In Mealful, you can plan lunches alongside the rest of your day and increase the servings on dinner recipes to cover the next day's lunch. Everything ends up on one grocery list, so there's no extra shopping.