Lunches should be quick, easy, convenient and hassle free. To make life easier try meal preparation the night before so that you are ready for the day ahead which will stop you making unhealthy choices due to hunger and convenience.

There are many staple food to have in your drawer at the office or your desk that do not require refrigeration. Canned tuna or legumes are always a good option to have and are a heathy alternative to the usual drawer treats we so often see. As they are full of protein, adding them to a salad or wrap will help keep you full for longer or as a snack to tie you over after lunch and before dinner.

A healthy lunch should include one serving of carbohydrate like sweet potato, wholemeal bread, pasta or quinoa. Try steer clear of heavy carbohydrates which will leave you feeling lethargic after eating which is not what you need going back to your desk or office after lunch. You want to nourish yourself with good foods that will provide you with energy and keep your body fuelled throughout the rest of the day. It is important to eat a wholesome meal to keep your concentration at work rather than on your next meal.

A lean rich source of protein will also keep your hunger at bay and stop you snacking on sugary treats in between meals. Healthy fats like olive oil, avocado or eggs will also make a more substantial delicious meal. Fruit and vegetables are always good to snack on and try having with nut butter or hummus.


Almonds are full of protein and fibre and contain healthy fats which satisfy hunger and provide energy. They are also a great snack to keep at your desk to nibble. Almonds contain vitamin E, magnesium and potassium. A handful of almonds will keep your hunger at bay.


Yogurt is a great source of probiotic as well as calcium. Probiotic is essential for gut health and your body needs calcium to build and maintain strong bones.


Blueberries are full of antioxidants and high in vitamin C which help fight the signs of ageing skin. All berries are a great source of fibre which is important for a healthy digestive system and add flavour and nutrition to any snack.


As well as being very inexpensive beans are extremely good for your health. They also contain more protein than any other plant food and are great to add to any salads or wraps.

Nut Butters

Nut butters usually almond or peanut butters are great to have with fruit slices like apple as a notorious snack. The nuts in the butter will fill you up and also taste delicious. A good nut better contains protein, healthy fats and fibre.

Sweet potato

Sweet potatoes are complex carbohydrates with vitamin A and B and contain fibre which helps you feel full and satisfied and add substance to any meal.

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