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NHS weight-loss dietician shares 5 office packed lunch faves – from budget-friendly to 10-minute meals
Plus the best working from home lunch with just three ingredients that can help you lose weight
YOU may have all the intentions of eating healhty lunches, but no idea of where to start.
A good place is the advice of a dietician, who knows exactly how to make a meal healthy yet fast, afforable and tasty.
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Save these meal ideas for the next time you need some inspiration.
Lucy Jones, Dietitian and Chief Clinical Officer of NHS weight management provider, , reveals what lunches she would prep for a day at the office...
1. 10-minute meal
Spending an hour more of your day meal prepping for the week on a Sunday just isn’t some people’s bag.
But they don’t need to rely on expensive and mostly unhealthy shop-bought lunches, either.
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Lucy says: “When you're short on time either the night before work or in the morning, the 10-minute packed lunch is a lifesaver.
“Layer hummus and veggies, such as cucumber slices, tomato wedges and strips of bell pepper, along with crumbled feta cheese in a whole wheat pitta.
“The combination of chickpeas in the hummus, veggies and a bit of protein and healthy fat from the feta makes for a filling, nutrient-dense lunch.
“The beauty of a pitta is that you can mix things up to keep it interesting and pretty much build on what you’ve got in your fridge.
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“If you fancy a meat option, try a chicken salad version, adding chicken, salad and homemade dressing - one third cup of natural yoghurt, two tablespoons of lemon juice and two tablespoon of extra virgin olive oil, with any herbs you like and some salt and pepper.
Chicken shawarma recipe
“You could also try including a different cheese such as halloumi, with jarred roasted red peppers or slices of boiled egg with some baby spinach and cress.”
2. Plant-based
It's not just vegetarians who eat plant-based. Meat-eaters can benefit, too.
And plant-based doesn't mean just eating 'plants', AKA fruits and vegetables.
Lucy says: “Going meatless doesn't mean skimping on protein.
“I love a Buddha bowl with plant-based proteins like beans and grains.
“Pick up some microwave packet grains such as brown rice, quinoa, or a rice/ grain mix to save time, then build your bowl with a variety of veggies and plant-based products, such as tofu/edamame beans (which you can buy frozen too).”
All supermarkets now sell packets of mixed grains that you can eat either cold or warm. Most serve two.
Lucy says: “Think about texture when building the bowl – I like to add some crunch with things like carrot or onion.
“Including an avocado is always a winner, as the healthy fats in avocado enhance nutrient absorption and satiety.
“Finish with a lemon vinaigrette dressing - three parts oil to one part acid (vinegar or lemon) is generally a good benchmark for making any dressing – but make sure you do the taste test.
“You can layer this up nicely when meal prepping. I tend to keep the dressing in a separate pot and add it when in the office, to avoid it going soggy.
“This vegan lunch provides lasting energy without leaving you feeling weighed down.”
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3. Low-carb
Some prefer the keto way - low carbohydrates, but higher proteins and fats.
Or perhaps you feel less sluggish after lunch if you limit carbs.
So what would Lucy make?
Lucy says: “Big salads with lots of low-carb toppings are my go-to.
“Start with a base of leafy greens like spinach or a mixed salad bag. Then add protein from grilled chicken breast or baked salmon.
“Mix in other low-carb veggies like avocado, tomatoes, cucumber and radishes.
“Nuts and seeds are a good addition. You can buy mixed seeds packs; chucking a few on the top adds healthy fats and crunch.
“With these types of salads, you can really add any dressing you like, depending on your preference. Sometimes simple is best and balsamic and olive oil keeps it quick.”
4. Keep in the fridge
For those who like to get the meal prep done and dusted, they’ll be looking for something that will keep in the fridge for days.
Lucy says: “Meal prepping with lentils is one of my favorite lunch hacks.
“Lentils are extremely budget-friendly and packed with plant-based protein and fibre to keep you satisfied.
“Cook a big batch of lentils at the start of the week, then you have a versatile protein source ready to mix into salads, grain bowls or wraps.
“For salads that will keep for several days, heartier veggies like roasted beetroots, kale and red cabbage work well. These nutrient-dense bases hold up well without getting soggy.
If you’re working from home, beans on toast with a bit of cheese gets you your protein, fibre and fats.
Lucy Jones
“Each morning, top your prepped greens with a scoop of lentils, pre-cooked chicken, tuna or cheese such as feta, and a bright dressing like a lemon vinaigrette.
“If I’m in the mood for a hot, comforting lunch, lentils work well here too.
“Good batch-cook recipes include a spiced lentil and sweet potato stew; Sauté some onions, garlic and ginger, then add chopped sweet potatoes, red lentils, vegetable or chicken stock, and your favourite curry powder or spice blend.
“Let it all simmer until the lentils and potatoes are soft. You can easily make a big batch that keeps in the fridge to reheat.
“Another tasty option is a smoky lentil chili. Brown some turkey or beef, if using meat, then add in cooked green or brown lentils, a tin of tomatoes, peppers, chilli seasoning and stock.
“Top it with fresh coriander, avocado and a dollop of Greek yogurt. It's a protein and fibre-packed lunch to power you through the afternoon.
“These hot lentil lunches also freeze well for longer-term meal prep. Just thaw overnight and then reheat in the microwave.”
5. Budget option
You’ll already be saving money by preparing lunch at home. But how can you stretch your pennies?
Lucy says: “Eating healthy on a budget is doable with some savvy shopping.
“Canned fish like mackerel, sardines and salmon are brilliant for this, as they’re often relatively inexpensive and contain lots of healthy fats.
“You can’t really go wrong with a tinned fish sandwich here. Use wholewheat bread, swap out the mayo for some yoghurt and add some cucumber or sweetcorn and salad.
“Other budget-friendly proteins include hard-boiled eggs, beans and lentils.”
For example, make a salad with chopped iceberg lettuce, cucumber and tomatoes, topped with chickpeas, a couple of boiled eggs and chopped crispy bacon.
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Add a yoghurt dressing with two tablespoons of yoghurt, a teaspoon of mustard, salt, pepper and lemon juice to taste.
Lucy says: “If you’re working from home, beans on toast with a bit of cheese gets you your protein, fibre and fats.”
What are the potential benefits of going plant-based?
There is no 'best diet' - though vegans and meat-eaters would tell you otherwise.
Scientists say the 'best diet in the world' is the Mediterrannean diet, which emphasises plant-based foods but also includes some red meat and fish.
Other diets that fall under 'plat-based' include vegan, pescatarian and flexitarian.
So what is 'plant-based' and how might it benefit you?
What is plant-based?
The easiest way to consider plant-based is vegetarian.
But while the main focus of eating vegetarian is to avoid meat, the main focus of plant-based is to eat as many plants as possible, i.e fruits, vegetables, grains, legumes, nuts and seeds.
Why is it beneficial?
The Mediterranean diet - a good example of eating primarily plant-based - has been shown in both large population studies and randomized clinical trials to reduce risk of heart disease, metabolic syndrome, diabetes, certain cancers (specifically colon, breast, and prostate cancer) and depression, says Harvard Health.
Plant-based diets are often higher in fiber, which is linked with bowel cancer prevention (the opposite is said of red and processed meats).
Fibre can also help with weight management.
What to be wary of
Anyone who eats primarily vegan or vegetarian may need to supplement if they are not reaching nutrient targets, namely iron and B12.
Also, many plant-based products that are versions of fake meat or cheese may appear to be healthier on the surface, but are often laden with salt or other processed ingredients.
If you're going to give plant-based a try, it's a good idea to learn some new recipes rather than rely on meat substitutes.
Plant-based foods list
- Vegetables
- Fruits
- Whole grains (brown rice, brown pasta, quinoa, barley, oats, buckwheat, bulgur)
- Legumes (chickpeas, kidney beans, black beans, peas, lentils and more)
- Nuts and seeds (almonds, cashews, peanuts, pumpkin seeds, sesame seeds and more)
- Plant-based proteins (tofu and tempeh)
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