Packing your own lunch for work is a great way to save money and help you avoid the temptation of ordering in greasy takeaway when you're under the pump.
It doesn't get easier than a sandwich, a piece of fruit and a handful of nuts if you're looking for a healthy, no-nonsense work lunch. To build the perfect sandwich, aim to include:
- Grainy or wholemeal bread, roll or wrap.
- Plenty of salad or cooked vegies.
- A protein-rich food like cheese, shredded chicken, tuna, hummus, roast beef or egg.
For healthy sandwich inspo, check out these recipes.
There's nothing wrong with a sanga, but if you'd prefer something different our LiveLighter team have put together some quick and easy lunch options.
- Tin of flavoured tuna
- Frozen peas and corn
- Cooked couscous, rice or pasta (see tip)
Tip: When you have plain rice or pasta leftover after dinner, freeze into single serve portions (use small containers or zip-lock bags).
Prick potatoes (regular or sweet potato) with a fork and cook in the microwave for around 10 min before adding your favourite toppings:
- Leftover chicken, tomato, baby spinach, grated cheese
- Baked beans
- Salsa/pesto, black beans, grated cheese, natural yoghurt
Whack your ingredients together and toast in a sandwich press
- Tortilla or wrap
- Four-bean mix
- Chilli sauce
- Grated cheese
- Chopped tomato, capsicum or avocado
Make extra at dinner time to take for lunch the next day. Bonus points if there's enough to stash a few serves in the freezer!
- Grainy bread
- Reduced-salt baked beans
- Optional - grated cheese
Whiz up a healthy smoothie with some fruit, milk, plain yoghurt and optional extras like a spoonful of oats, nuts or seeds.
The desk drawer pantry
There are loads of shelf-stable foods that mean you can always have a balanced meal ready to go in your desk drawer. Here are a few of our favourites:
- Oats, muesli or weetbix.
- Tinned/bottled fruit in juice.
- Nut butters.
- Grainy crackers.
- Long-life milk.
- Tinned tuna or salmon.
- Microwave rice or pasta.
- Tinned vegies and beans.
- Nuts and seeds e.g. cashews, peanuts, flaked almonds, sunflower seeds.
- Chilli sauce, reduced-salt soy sauce, balsamic or apple cider vinegar.
Use these as an emergency back-up or as a base to add a few fresh things from home.
This article was originally published on livelighter.com.au.
- We deliver the LiveLighter program, which aims to encourage Australian adults to lead healthier lifestyles - to make changes to what they eat and drink, and to be more active.
- You can find lots of great tips, resources and information at livelighter.com.au.