By Dr Pippa Gibson, Registered Nutritionist
In this blog, during Sustainable September 2024 registered nutritionist Dr. Pippa Gibson delves into the benefits of making healthy packed lunches with a focus on plant-based lunches with more folks making plant-based meals their default option. Pippa highlights nutrient-rich ingredients and easy meal prep strategies, along with practical tips and a delicious plant-based lunch recipe that’s perfect for creating and sharing.
With the average Brit spending over £1000 a year1 on lunches at work, are there ways in which we could spend more wisely to improve our health al-desko?
Packed lunches are a staple meal for many of us. The vast majority of us will remember having gone to school with a packed lunch, commonly comprising of a white bread sandwich accompanied by a sweet or savoury snack and a drink. While packed lunch policies at school have evolved to help improve health in more recent years, this isn’t the case for us adults. A healthy packed lunch can be a great opportunity to improve your nutritional intake for the day as well as helping to manage your energy levels through the afternoon with just a little fore planning.
The cost of a meal deal at your local supermarket will set you back between £3.40 to £5.00 depending on the offer2, meaning even a savvy spender could be looking at £800+ over the course of a year. In fact, a recent survey, it was estimated that the average Brit spends over £1000 a year on lunches1.
Packed lunches can be a cheaper, more sustainable, healthier option for those working at the office whilst being a great opportunity to add beneficial nutrition into your day.
So, what is the best way to build a healthy packed lunch?
I try to follow these basics to make sure I have a healthy, balanced lunch which I look forward to in the morning, but also will help keep me going through afternoon meetings. I’ve included plant-based options, supporting nutritional guidelines that emphasise the importance of transitioning towards plant-based diets for both human health and the well-being of our planet3,4.
Carbohydrates
As we know carbohydrates are a great base to start with. Aim for wholegrains wherever possible, and try to mix up your carbohydrate sources for variety (both for your tastebuds, your gut microbes and the diversity of the plants we grow which benefits sustainability). And of course these provide a great source of energy to keep you going through the afternoon, along with plenty of nutrients such as B vitamins and fibre to help keep you feeling fuller for longer. The adult UK population consumes an average of 19g fibre per day, while children aged 11-18 consume an average of 16g/day5. The recommendation is 30g per day6, so including wholegrains as your carbohydrate base can be a great way to increase your fibre intake.
Why not consider some of the following options:
- Wholegrain bread, wraps, pittas or flat breads
- Whole wheat couscous, rice, bulgar wheat or cooked grains such as quinoa or pearl barley
- Potatoes and sweet potatoes – leave the skin on for extra fibre
- Wholemeal pasta or noodles
What counts as a portion of carbohydrates?
Some items can be considered a portion where they are single servings already portioned out, whilst others can be measured using your hands as a guide.
| Bread | 2 medium slices (80g)7 |
| Wraps, pittas and flat breads (e.g chapatti) | Ready portioned i.e 1 wrap, 1 pitta bread, 1 flat bread8 |
| Potatoes | 1 fist sized jacket potato (220g cooked weight) 8or 3 egg sized or 5-6 thumb sized new potatoes (175g cooked weight)9 |
| Pasta, grains or rice | 2 handfuls (75g dry weight)8 |
| Spaghetti | A bunch the size of a £1 coin (75g dry weight)8 |
Protein
Protein as we know is essential for growth and repair which we need at each meal. Variety is important to achieve sufficient quality protein, particularly when choosing plant-based.
For those looking for a plant-based alternative to dairy, there are many fortified plant-based dairy alternatives now readily available. For example, fortified soya drinks and yoghurt alternatives can provide comparable amounts of protein and calcium10. Look at the labels of the products available to make comparisons.
Here’s some ideas for adding a variety of plant-based proteins to your lunches:
- Beans and pulses e.g. chickpeas, butterbeans (tinned and jarred varieties offer a quick and easy option)
- Tofu
- Tempeh
- Nut* and seed butters (look for unsalted varieties and those without palm oil)
- Meat alternatives such as ‘mycoprotein’ – check food labels and choose those low in HFSS.
- Plant-based yoghurt can be used in the same way as dairy yoghurt and can very useful for making dips.
*nuts and products which contain nuts which may not be allowed in some places of work due to allergies – check your workplace policy
What counts as a portion of protein?
| Tinned beans and pulses | ½ a standard tin (120g drained weight or 200g baked beans in sauce)8 |
| Tofu and tempeh | 80-100g or check the portion guide on the packet8 |
| Nuts | About the amount that will fit into the palm of your hands (20g)8 |
| Mycoproteins and other meat alternatives | 100g or check the portion guide on the packet8 |
| Plant-based yoghurt alternatives | A small pot (125g) or about 4 tablespoons8 |
| Hummus | 2 tablespoons or about ¼ of a standard packet (55g)8 |
Fruits and vegetables
Fruits and vegetables as we know offer a range of different micronutrients and fibre, but only 33% of adults and 12% of children (aged 11-18 years) achieve their 5-A-Day recommendation6. It’s easy to add a portion of fruit or vegetables to your packed lunch on the side, but don’t forget to think about what you can add to your main meal. When choosing your fruits and vegetables, try to think about eating the rainbow across the whole day, and see how many different colours you can include in your lunch. Why not try some of the following variations:
- Create a rainbow of vegetable crudites to dip into hummus or nut butter
- Chop salad fruits and vegetables and add it into wraps and sandwiches, pasta salads, or grain-based buddha bowls
- Top yoghurt alternative with fresh, frozen, tinned (in natural juices) or dried fruits as a sweet pudding
What counts as a portion of fruits and vegetables?
| Small fruit | 2 small fruits e.g. plums, satsumas, kiwis |
| Medium fruit | 1 medium fruit e.g. apple, banana, orange8 |
| Large fruit | Half a grapefruit, or one slice of melon, pineapple or papaya8 |
| Dried fruit | 1 heaped tablespoon of fried fruits (30g) e.g. raisins, sultanas or currants, or 2 figs or 2 prunes8 |
| Salad vegetables | 7 cherry tomatoes, 1 medium tomato, 5cm piece of cucumber , 3 celery sticks8 or a cereal bowl sized of uncooked salad e.g. lettuce, watercress or spinach11 |
| Vegetables | 2-3 florets of broccoli or cauliflower, 4 heaped tablespoons of cooked vegetables e.g. kale, peas7 |
| Fruit juices and smoothies | 1 small (150ml) glass but is limited to one of your 5 A DAY |
Healthy fats
Healthy fats are essential for brain health, and in addition they can also help promote satiety, making them a good addition to help you stay full till dinner. Why not try including some of these as part of your lunch:
- Avocado
- A homemade salad dressing with olive oil
- Nuts* and seeds sprinkled over a salad
*nuts and products which contain nuts which may not be allowed in some places of work due to allergies – check your workplace policy
Fats and oil, no matter how healthy they are, should be limited as they are very energy dense. Therefore, a portion is either a thumb sized amount (2 tablespoons) for foods such as nut butters12, or the tip of your finger (1 teaspoon) for oils, spreads and sauces such as mayonnaise7,9,12For avoacdos, you can count 80g as a portion as they are a fruit with higher water content, which is about half a large avocado.11
Hydration
Don’t forget to pack your reusable bottle to fill with water to help you stay hydrated whilst also protecting the environment. We should be aiming for at least 1.5l per day, but if it is hot or you are active you may need more. For further information about hydration why not read my top tips on staying hydrated13.
“I don’t have time to make my lunch every day”
A lot of people think they don’t have the time to make fresh lunches every day to take to work. However, there are plenty of opportunities for you to make lunch without actually having to spend much time making it every day:
- Meal prep Sundays – prep some core components to keep ready to assemble a lunch in a few minutes. This could be things such as roasting vegetables or cooking carbohydrates and proteins portioning up into pots, or washing and chopping fruits and vegetables to assemble in salads later in the week.
- Cook once, eat twice – double the portions and have leftovers for the next day.
- Use foods which don’t require much prep e.g. bread and baked beans can make beans on toast with access of a toaster and microwave, and couscous with frozen veg can be prepared at the office with just boiling water.
- When you are cooking your main meal for the week, cook some extra veg on the side and blend it into a soup with a tin of beans to add protein and help thicken it up.
- Can you buy ingredients for a DIY lunch at work e.g. a mixed bag of lettuce, tomatoes, peppers, tinned beans, smoked paprika and wholemeal pittas can make for a tasty stuffed bean pitta.
Approximately 28% of people used social media to influence their lunch choices1, so let us influence you with this delicious plant-based bulgar wheat and chickpea salad which is perfect for batch cooking to prep your lunches for the week ahead, provides 18g of fibre and costs under £2.50** per serving.
Recipe – Bulgar Chickpea Salad
Serves 2 but can easily be doubled up to make more lunches
- 100g bulgar wheat
- 20g chives, finely chopped
- Juice of 1 lemon
- 6 sundried tomatoes, chopped, with
- 200g cucumber, diced
- 100g flat leaf parsley, chopped
- 1 tin of chickpeas, drained (look for those with no added salt)
Method
- Add the bulgar wheat and chives to a large mixing bowl and pour 120ml boiling water over the top. Cover and leave to steam for 10 minutes till all the water has been absorbed.
- Once cooked, fluff the bulgar wheat and stir in the remaining ingredients.
Substitutions:
- Bulgar wheat for couscous, quinoa, or orzo
- Chives for spring onions or finely diced red onion
- Sun dried tomatoes for fresh, or roasted peppers, or artichokes
- Cucumber for courgettes, or leftover roast vegetables
- Flat leaf parsley for lettuce, rocket, watercress, spinach or any other leafy green
- Chickpeas for any other beans e.g. butter beans, kidney beans, haricot beans
Photography by Dr Pippa Gibson
**Prices correct as of August 2024
References
- https://www.instantprint.co.uk/printspiration/be-inspired/what-your-packed-lunch-says-about-you?srsltid=AfmBOopi27WpgxOStAeOnnm9O-flYOnuSzwgUaWD0Ba1kTWAorFfOtv2 (accessed August 2024)
- https://www.independent.co.uk/life-style/food-and-drink/meal-deal-price-waitrose-tesco-boots-best-sandwich-supermarket-b2397915.html) (accessed August 2024)
- British Dietetic Association. One Blue Dot available at https://www.bda.uk.com/static/539e2268-7991-4d24-b9ee867c1b2808fc/a1283104-a0dd-476b-bda723452ae93870/one%20blue%20dot%20reference%20guide.pdf (accessed August 2024)
- EAT-Lancet Commission Summary Report available at https://eatforum.org/eat-lancet-commission/eat-lancet-commission-summary-report/ (accessed September 2024)
- Public Health England NDNS: results for year 9-11 (combined) statistical summary available at https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019/ndns-results-from-years-9-to-11-combined-statistical-summary (accessed August 2024)
- British Dietetic Association. Fibre Factsheet available at https://www.bda.uk.com/resource/fibre.html (accessed August 2024)
- BNF Your balanced diet get portion wise! Available at https://www.nutrition.org.uk/media/pwdjfvj5/your-balanced-diet_16pp_final_web.pdf (accessed September 2024)
- BNF portion sizes available at https://www.nutrition.org.uk/creating-a-healthy-diet/portion-sizes/ (accessed September 2024)
- British Dietetic Association. Portion Sizes Factsheet available at https://www.bda.uk.com/resource/food-facts-portion-sizes.html (accessed September 2024)
- British Dietetic Association. Calcium Factsheet available at https://www.bda.uk.com/resource/calcium.html (accessed August 2024)
- British Dietetic Association. 5 A Day Factsheet available at https://www.bda.uk.com/resource/fruit-and-vegetables-how-to-get-five-a-day.html (accessed September 2024)
- Coventry and Warwickshire NHS Diabetes Portion Sizes available at https://diabetescw.co.uk/food-fitness/portion-sizes/ (accessed September 2024)
- MyNutriWeb Hydration blog available at https://mynutriweb.com/top-tips-for-staying-hydrated/ (accessed August 2024)
