A packed lunch is cheaper than buying lunch out, and it’s easier to make balanced when you plan it.
Good to know first
- Build lunches from a starchy base, a protein, plenty of vegetables and a piece of fruit.
- Leftovers and batch-cooked meals make easy, varied lunches.
- Keep chilled food cold with an insulated bag or ice pack.
- Water or milk are better drink choices than sugary drinks.
Making your own lunch helps you control what you eat and saves money. A simple formula keeps it balanced.
The lunchbox formula
| Part | Ideas |
|---|---|
| Starchy base | Wholemeal bread or wraps, wholewheat pasta, brown rice, potatoes |
| Protein | Chicken, eggs, tuna, beans, lentils, hummus, tofu |
| Vegetables | Salad leaves, peppers, cucumber, carrots, cherry tomatoes |
| Fruit | An apple, a satsuma, grapes or berries |
| Drink | Water or milk |
Ideas beyond sandwiches
- pasta salad with tuna, sweetcorn and peppers
- brown rice with roasted vegetables and chickpeas
- leftover curry or chilli in a heat-proof container
- wholemeal wrap with hummus and grated carrot
- lentil soup in a flask
Easy swap
Make extra at dinner and pack a portion straight away. Our guide to batch cooking shows how to plan this for the week.
Keeping food safe
- Use an insulated bag and an ice pack for chilled foods.
- Put lunch in the fridge at work if one is available.
- Reheat leftovers until steaming hot all the way through.
Good to remember
Watch the salt and sugar in ready-made sandwich fillings, crisps and cereal bars. Our guides to salt and free sugars explain what to look for.
Keeping it interesting
Rotate a few favourite combinations and change the vegetables with the seasons. Lunch is one of the easiest places to add another portion towards your 5 A Day.
Your food questions
How long can a packed lunch stay out of the fridge?
Keep perishable foods, such as meat, fish, eggs and dairy, cool with an ice pack and insulated bag, and refrigerate them at work if you can.
Are wraps healthier than sandwiches?
Not necessarily. Wholegrain versions of either are a good choice; the fillings matter more.
What’s a good snack to add?
Fruit, chopped vegetables, plain yoghurt or a small handful of unsalted nuts.
This article is general information about healthy eating, not medical advice. If you have a health condition, are pregnant, have or have had an eating disorder, or follow a special diet, speak to your GP or a registered dietitian before making changes. Figures follow NHS guidance for the UK.