Lunchbox Ideas

Vegetable and fruit:

  • Roast mixed veg
  • Mixed leaves, spinach, rocket
  • Celery
  • Apple
  • Spring / Red Onion
  • Cucumber
  • Raw grated carrot
  • Beetroot
  • Avocado
  • Peppers
  • Courgette grated
  •  Broccoli/ Grated carrot
  •   cauliflower / cabbage
  • Sprouts(alfalfa, mung,aduki)


  • Mackerel
  • Beans(chickpeas, kidney etc)
  • Lentils
  • Sardines
  • Tuna
  • Cold Salmon
  • *Boiled Egg
  • *Feta Cheese
  • *Cottage cheese
  • Roll mop herring
  • Chicken/turkey
  • Nuts / seeds
  • *Yoghurt / quark
  • *Goats / sheep cheese


  • Quinoa
  • Brown Rice
  • *Wholemeal bread
  • *Couscous
  • *Bulgur wheat
  • Rice cakes
  • Oatcakes
  • Wild rice
  • Sweet potato
  • *Rye bread /crackers
  • Sprouted/GF bread
  • *G/F pasta or Whole wheat
  • Spelt
  • *Wholemeal Pitta bread

Flavouring and oils:

  • Olives
  • Nuts
  • Tahini / nut butters
  • Olive Oil
  • Hempseed oil
  • Nori Seaweed
  • Lemon / orange
  • Garlic
  • Balsamic Vinegar
  • Fresh Herbs / pesto
  • *Soy sauce/Tamari
  • Chilli
  • Lime

Make a mixed salad from some of the following ingredient suggestions in each column. Remember to add something from the protein list to help balance blood sugar levels.

*Adapt to suit your individual requirements, i.e., (gluten free/dairy free/ egg free)

Avoid using mayonnaise as it provides calories without essential nutrients, and opt instead for an oil rich in omegas 3, 6 and 9. Yoghurt/Tahini flavoured with mint makes a super salad dressing.  If using broccoli, cauliflower or cabbage in a salad, you can lightly steam first.

For convenience: boil a quantity of beans together and freeze.  Boiled brown rice will also keep for 3 days in a cold fridge. Add some turmeric to the rice while cooking for its anti-inflammatory properties.  Make your salads as colourful as possible, since coloured fruit and vegetables contain highly beneficial nutrients.

For the cold winter days: Make homemade soup with lots of vegetables.  Throw in some lentils for protein and serve with sprouted wheat bread/gf bread and hummus.  You can pop soups and stews in a flask to bring to work.