Lunch Box Ideas: Busy lives

We all have such busy lives and either skip meals or grab something quick.

Try Perking up your work lunch box with one of these great ideas, all low in calories with low-fat, low-carb and 5:2 friendly options and easy to prepare.


Protein-rich lunch box
  • Boil 2 eggs for 7 minutes, adding 100g green beans for the final 2 minutes, then drain and rinse everything until cool.

  • Peel the eggs. Whisk 2 tbsp olive oil with 1 tbsp red wine vinegar and 1 tsp dijon mustard.

  • Add the beans, 1 pack of cooked puy lentils and 3 chopped spring onions and toss.

  • Divide between 2 lunchboxes and top with the eggs and a few slices of cooked chicken breast.

Asian avo, prawns and greens lunch box
  • Blanch 100g frozen peas, 100g frozen edamame beans and 100g chopped long-stemmed broccoli for 2 minutes, then rinse under cold water and drain.

  • Whisk 1 tbsp groundnut oil, 1 tbsp soy sauce and 1 tsp sesame oil in a bowl.

  • Add the greens with a small pack of cooked king prawns, 1 tbsp chopped pickled ginger, 1 finely chopped red chilli and ½ diced avocado.

  • Divide between 2 lunchboxes and sprinkle with black sesame seeds.

  • Smoky mackerel and beans lunch box

  • Tip a tin of cannellini beans into a sieve.

  • Rinse with cold water then leave to drain.

  • Whisk 2 tbsp olive oil, 1 tbsp white wine vinegar and ½ tsp horseradish cream in a bowl and season.

  • Tip in the beans with 2 tbsp chopped flat-leaf parsley and ¼ finely chopped red onion and toss.

  • Divide between 2 lunchboxes then top each with a smoked mackerel fillet and a wedge of lemon.

  • High protein lunch box with hot smoked salmon, avocado and egg

  • Drop a large egg into boiling water and simmer for 10 minutes then run under cold water until cooled. Slice half a small avocado. Break 75g hot smoked salmon filletinto pieces, discarding any skin. Put a handful of watercress in your lunchbox then top with the egg, salmon and avocado. Mix 2 tbsp natural yoghurt with 1 tbsp lemon juice and some chopped dill and keep in a mini jar or tub until you are ready to drizzle over and eat.

PER LUNCHBOX 441 kcals, fat 30.2g, saturates 8.4g, carbs 8.1g, fibre 3.7g, protein 32.4g, salt 1.6g

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