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By Nutrition Experts

Tuesday, September 14, 2010.

Packed lunches don’t always contain the most exciting foods in the world. They are ‘prepared’ five minutes before running out the door and consist of foods that you don’t like. More often than not you resort to buying the slop that is offered in your canteen because the sandwiches are soggy and inedible by the time lunch comes round.

We try to avoid bringing salads as that means that we have to remember a fork. We can’t bring soup because there’s nowhere to warm it up. So what do we have for lunch?

Making a healthy, nutritious packed lunch doesn’t have to be difficult or time-consuming. You are more likely to have healthier meals if you take the time to prepare lunch not to mention the money you will save by cutting back on eating lunch out! If you find that you don’t have a spare couple of minutes in the morning, prepare your lunch the night before and keep it in the fridge until the morning.

Don’t fear taking lunches that may require forks or spoons to consume. If these utensils aren’t offered in your work place, just bring one along in your lunch bag – but remember not to throw it out with your rubbish!




1. Cold quiche

Cold quiche is a winning choice for a Monday morning rush. It takes no time to prepare, as it has been in the fridge since last night’s dinner, and it’s a great lunchbox filler!
All that is required of you is to cut a slice, put it in an airtight container and enjoy.

2. Boiled egg salad

Boil an egg in boiling water for 12-15 minutes. Bed an airtight container with 40g lettuce. Dice 10g onion and an 30g of cheese. When the egg is set cut it into slices. Place the egg slices on the bed of lettuce and sprinkle the onion and cheese over.
Add some parsley and paprika if desired for garnish.

3. Chicken & tomato salad

Take 2 chicken slices and cut into strips. Chop four cherry tomatoes in half. Dice 10g onion. Add two teaspoons of sweetcorn, along with an ounce of cheese.
Place all ingredients into an airtight container and enjoy!

If sandwiches are your thing

For those of you who don’t have cooking facilities on offer, or for those who just can’t let go of that reliable sandwich, here are some ideas that will help you think outside of the ‘box’ while you can still savour your bread.


1. Tuna & sweetcorn wrap

Place a tortilla wrap on a plate. Drain a small tin of tuna (80g) and empty it into a bowl. Add one tablespoon of low fat mayonnaise, two tablespoons of sweetcorn and one spring onion. Mix together and place on the middle of the tortilla. Wrap the tortilla up so nothing can escape.

2. Smoked salmon bagel

Cut a bagel of choice in half. Spread 2 teaspoons of cream cheese over each side. Place a slice of smoked salmon over each half and sprinkle some lemon juice over. Place the two halves back together and enjoy!

3. Brown bread treat

Take one slice of brown bread and spread with a teaspoon of cranberry sauce or relish. Place one slice of turkey on-top and lay a slice of brown bread over this. On this slice of bread spread 4 slices of cucumber, 10g diced onion and 25g grated cheese.
Place the final slice of brown bread on top.

Why not add a yoghurt and a piece of fruit, along with a bottle of water to these lunch options to provide you with a small treat and help keep you feeling full until dinner!


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