<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Lunchbox440-4dd845b.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Lunchbox440-4dd845b.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Lunchbox440-4dd845b.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-890060 alignnone size-landscape_thumbnail" alt="A healthy lunchbox" title="Healthy packed lunches for the office" /> <p class="p2">Whatever your work day looks like, many of us rely on a packed lunch. Despite <a href="https://metro.co.uk/2022/10/11/is-it-cheaper-to-buy-a-meal-deal-or-make-your-own-lunch-17540400/" target="_blank" rel="noopener"><span class="s3">rising food prices</span></a>, a packed lunch remains the budget option when you’re eating away from home.</p>
<p class="p2">So, given the importance of your midday fuel, how can you make your packed lunch something to look forward to? Read on to find out.</p>
<p class="p2"><b>Next, discover our </b><a href="/recipes/collection/best-healthy-dinner-to-lunch-recipes" target="_blank" rel="noopener"><span class="s3"><b>best healthy dinner-to-lunch recipes</b></span></a><b>, </b><a href="/recipes/collection/healthy-snack-recipes" target="_blank" rel="noopener"><span class="s3"><b>healthy snack ideas</b></span></a><b> and check out our review of the </b><a href="/review/best-lunch-boxes-test" target="_blank" rel="noopener"><span class="s3"><b>best lunch boxes to buy</b></span></a><b>.</b></p>
<h2 class="p2"><b>How to make a healthy packed lunch</b></h2>
<p class="p2">It’s all too easy to fall into the trap of using ready-made options, but be aware that these tend to be high in fat, saturated fat, salt and sugar. Meal deals and pre-packed sandwiches may seem like a bargain, but when you break the costs down, you’re better off buying individual ingredients and making your own.</p>
<p class="p2">To make healthier lunches, concentrate on protein (meat, fish, eggs, dairy, beans and pulses), fibre (wholegrain versions of rice, pasta and bread) and vegetables. Focusing on these not only packs a lot of nutritional value into your lunch, but also keeps your blood sugar and energy levels balanced and your focus sharp for the afternoon.</p>
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<img class="wp-image-890062 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Open-sandwiches700-097d6c2.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Open sandwiches" title="Healthy packed lunches for the office">
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<h2 class="p2"><b>Healthy packed lunch ideas</b></h2>
<p class="p2">Here are more tips to upgrade your lunchbox:</p>
<ul>
<li>If a sandwich is your go-to, opt for granary, rye or pumpernickel bread, or seeded varieties of wraps, rolls, bagels and pitta. Omit the butter or spread when using moist fillings to help keep the fat and calories down. Why not try an <a href="/recipes/open-sandwiches-smoked-salmon-avocado-rye" target="_blank" rel="noopener">open smoked salmon & avocado on rye</a> to load up on protein and good fats?</li>
<li>Save yourself time and money by making the most of <a href="/howto/guide/eat-budget-week-thrifty-suppers-and-leftover-lunches" target="_blank" rel="noopener"><span class="s3">leftovers</span></a> – these can make a welcome change from sandwiches. Try our <a href="/recipes/ricotta-broccoli-new-potato-frittata" target="_blank" rel="noopener"><span class="s3">ricotta, broccoli & new potato frittata</span></a> and pack with a fresh green salad.</li>
<li>Fill up on <a href="/howto/guide/spotlight-high-fibre-diets" target="_blank" rel="noopener"><span class="s3">fibre</span></a> by adding beans and lentils to soups or salads, these help keep you fuller for longer, lower the <a href="/howto/guide/spotlight-low-gi" target="_blank" rel="noopener"><span class="s3">glycaemic value</span></a> of your meal and help sustain your energy levels. Give it a go with our <a href="/recipes/lentil-salad-tahini-dressing" target="_blank" rel="noopener">lentil salad with tahini dressing</a> or our <a href="/recipes/feta-clementine-lunch-bowl" target="_blank" rel="noopener">feta & clementine lunch bowl</a>.</li>
</ul>
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<img class="wp-image-890063 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Soups700-28b339a.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Bowls of different soups" title="Healthy packed lunches for the office">
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<ul>
<li>Slash <a href="/howto/guide/spotlight-low-salt-diets" target="_blank" rel="noopener"><span class="s3">salt levels</span></a> by using low-sodium stocks in your <a href="/recipes/collection/healthy-soup-recipes" target="_blank" rel="noopener"><span class="s3">homemade soup</span></a>. If you love a sarnie for lunch, choose lower-salt fillings such as the avocado and hummus in our <a href="/recipes/green-club-sandwich" target="_blank" rel="noopener"><span class="s3">green club sandwich</span></a>.</li>
<li>Be good to your heart and include oily fish once a week – choose from sardines, salmon, trout or try mackerel in our <span class="s3">smoked mackerel, courgette & butter bean salad.</span></li>
<li>Swerve the afternoon slump by packing in <a href="/howto/guide/spotlight-low-gi" target="_blank" rel="noopener"><span class="s3">low-GI foods</span></a> that help <a href="/recipes/collection/low-gi-lunch" target="_blank" rel="noopener"><span class="s3">balance blood sugar</span></a>. B vitamins as well as the mineral chromium are important for this, so include wholegrains, lean meats, fish, tomatoes, beans and onions. Opt for our <span class="s3"><a href="/recipes/tuna-asparagus-white-bean-salad" target="_blank" rel="noopener">tuna, asparagus & white bean salad</a>.</span></li>
<li>If you like to finish on a sweet note, or you have a snack during the day, make it a nourishing one by choosing from our collection of <a href="/recipes/collection/healthy-snack" target="_blank" rel="noopener"><span class="s3">healthy snacks</span></a>. A handful (30g) of unsalted nuts is easy, portable and full of stress-busting nutrients.</li>
<li>Get more inspiration for <a href="/recipes/lunchbox-snacks" target="_blank" rel="noopener"><span class="s3">lunchbox snacks.</span></a></li>
<li>If your job is a manual one and you need to keep your energy levels up throughout the day, smaller, more frequent meals may be the answer. Our <a href="/recipes/steak-broccoli-protein-pots" target="_blank" rel="noopener"><span class="s3">steak & broccoli</span></a> or <a href="/recipes/tuna-nicoise-protein-pots" target="_blank" rel="noopener"><span class="s3">tuna nicoise protein pots</span></a> make a great choice for steady fuelling.</li>
</ul>
<h2 class="p2"><b>What to avoid</b></h2>
<ul class="ul1">
<li class="li2">Sweets, pastries, chocolate and biscuits – use fruit or dairy to satisfy that sweet craving.</li>
<li class="li2">Tea and coffee junkie? <a href="/howto/guide/spotlight-caffeine" target="_blank" rel="noopener"><span class="s3">Caffeine</span></a> helps you stay alert and focused, but don’t rely on it. Instead focus on drinking water, unsweetened fruit juice, milk, a yogurt smoothie, green or herbal teas.</li>
</ul>
<p class="p2"><b>Get inspired with these delicious lunchtime suggestions:</b></p>
<p class="p1"><a href="/recipes/tortellini-pesto-broccoli" target="_blank" rel="noopener">Tortellini with pesto & broccoli</a><br>
<a href="/recipes/chipotle-lime-prawn-burrito-bowls" target="_blank" rel="noopener">Chipotle & lime prawn burrito bowls</a><br>
<span class="s3"><a href="/recipes/lunchbox-pasta-salad" target="_blank" rel="noopener">Lunchbox pasta salad</a><br>
</span><span class="s3"><a href="/recipes/coronation-chicken-salad" target="_blank" rel="noopener">Coronation chicken salad</a></span><br>
<span class="s3"><a href="/recipes/super-green-mackerel-salad" target="_blank" rel="noopener">Super-green mackerel salad</a><br>
</span><span class="s3"><a href="/recipes/chicken-carrot-avocado-rolls" target="_blank" rel="noopener">Chicken, carrot & avocado rolls</a><br>
</span><a href="/recipes/omelette-bun" target="_blank" rel="noopener">Omelette in a bun</a><br>
<a href="/recipes/chicken-spanish-style-butter-beans" target="_blank" rel="noopener">Chicken with Spanish-style butter beans</a><br>
<a href="/recipes/buddha-bowl-salad" target="_blank" rel="noopener">Vegan salad bowl</a><br>
<a href="/recipes/chicken-enchilada-wraps" target="_blank" rel="noopener">Chicken enchilada wraps</a></p>
<p class="p2">Now find healthy lunch ideas for <a href="/howto/guide/healthy-lunches-teenagers" target="_blank" rel="noopener"><span class="s3">teenagers</span></a> and <a href="/howto/guide/healthy-lunches-for-kids" target="_blank" rel="noopener"><span class="s3">kids</span></a>.</p>
<hr>
<p><i>This article was updated on 20 May 2024 by Kerry Torrens.</i></p>
<p><i>Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of both the Guild of Food Writers and the Guild of Health Writers. Over the last two decades she has been a contributing author to a number of nutritional and cookery publications including Good Food. Follow Kerry on Instagram at @kerry_torrens_nutrition_</i></p>
<p><em>All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener noreferrer">terms and conditions</a> for more information.</em></p>
Healthy packed lunches for the office
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