10 packed lunch ideas for work

Start with the kitchen you have at work

Before planning lunch, check whether you have a fridge, a microwave and a place to wash a container. A beautiful soup is no use if you cannot heat it, and a salad without something substantial can leave you looking for another meal an hour later. Pick two or three lunches for the week and share ingredients between them.

The first six ideas below work cold when prepared and chilled safely. The last four are best reheated. Keep dressings and crisp ingredients separate until you eat; a tiny screw-top pot can rescue a whole lunchbox.

1. Lemon chicken and grain bowl

Combine cooked, chilled chicken with cooked bulgur wheat, cucumber, grated carrot and parsley. Pack a lemon-and-yoghurt dressing separately. Swap chicken for cooked lentils if you want a meat-free day. Use our bowl-building guide to vary the base without buying a new set of ingredients.

2. Chickpea and feta pitta pockets

Mix chickpeas with diced pepper, cucumber and crumbled feta. Put the filling in a container and take a pitta separately, then fill it at lunch. This avoids soggy bread. Our chickpea salad recipe is a good starting point; keep the dressing light until serving.

3. Tuna and white-bean salad

Toss drained tinned tuna and cannellini beans with finely chopped red onion, parsley and lemon. Add tomatoes just before eating if you prefer a firmer salad. Bring bread alongside. Rinse the beans well and drain thoroughly so the bottom of the container does not become watery.

4. Roast vegetable and hummus wrap

Use cooled roasted peppers, courgette and onion with hummus and a handful of leaves. Keep the vegetable pieces fairly small so the wrap rolls neatly. Drain off excess roasting juices before assembling. For extra crunch, take cucumber separately instead of packing wet slices inside the wrap overnight.

5. Egg, potato and green-bean box

Combine fully cooked eggs, cooled cooked new potatoes and green beans with a mustard dressing in a separate pot. Cut potatoes into bite-sized pieces before chilling. This is particularly useful when you already cooked extra potatoes for dinner. Pack a fork and keep the box cold on the journey.

6. Ginger tofu noodle salad

Toss cooked, cooled noodles with cooked tofu, shredded cabbage and carrot. Mix lime, ginger and a little soy sauce separately. Use a leakproof container and check labels for wheat and soya if relevant. Add the dressing at lunch and loosen with a splash of water if the noodles have clumped.

7. Lentil and tomato soup

Cook red lentils with chopped tomatoes, onion and stock until tender, then portion into individual containers. Take wholemeal bread alongside. Freeze portions you will not use promptly and defrost safely. A wide microwave-safe bowl is easier to stir than a narrow jar; follow the container's instructions.

8. Chicken and pepper pasta

Combine cooked pasta with a tomato-based chicken and pepper sauce. Store a little extra sauce with it so reheating does not leave it dry. Stir during heating and check it is steaming hot throughout. Our chicken and pepper skillet gives you a useful flavour combination to build on.

9. Bean chilli and baked potato

Pack a cooked potato and a portion of bean chilli separately. Reheat both thoroughly and spoon the chilli on top. Take yoghurt or grated cheese in a small chilled pot if wanted. A chilli freezes well in individual portions, making it easy to rotate lunches rather than eat the same thing all week.

10. Meatballs and roasted vegetables

Pair herb meatballs with roast vegetables and couscous. Keep the cold yoghurt sauce separate while reheating the rest. A spoonful of water or sauce can help stop grains drying out, but always check the whole portion is hot rather than judging by the edge of the container.

A routine that saves time

Prep ingredients for the next day or two and freeze suitable portions for later. Do not assume a batch cooked on Sunday is safe in the fridge until Friday. Label containers, use the oldest safe portion first and follow storage and reheating guidance. Reheat only once.

Use an insulated bag with cold packs for perishable food and refrigerate it on arrival where possible. If reliable chilling is unavailable, choose shelf-stable foods that can stay sealed until lunch instead of carrying chicken, eggs or dairy unrefrigerated.