Best healthy lunch boxes for work

Perk up your lunchbox with one of these great ideas, all under 450 calories with low-fat, low-carb and 5:2 friendly recipes. From a superfood salad to protein-rich hot smoked salmon, avocado and egg, to light and crunchy Asian carrot and edamame bean salad

Get your greens . . .

Superfood salad lunchbox


Blanch 100g long stem broccoli and 50g peas in boiling salted water then rinse under cold water and drain. Dice ¼ of a cucumber. Tip 75g of pre-cooked quinoa into a bowl and add the veg. Whisk 1 tbsp olive oil with 2 tbsp lemon juice and season. Add to the bowl and toss everything together. Add a handful each of mint and parsley and 50g crumbled feta. Tip into a lunchbox then sprinkle with 2 tsp toasted pumpkin seeds

PER LUNCHBOX 433 kcals, fat 26.7g, saturates 9.3g, carbs 23.2g, fibre 10.1g, protein 19.8g, salt 2.8g

Protein rich . . .

Hot smoked salmon, avocado and egg lunchbox

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 fillet into 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

Light and crunchy . . .

Asian carrot and edamame lunchbox

Peel 150g carrots then shred in a food processor or coarsely grate on a box grater. Put in a bowl and add 75g blanched edamame beans and a finely chopped red chilli. Whisk 1 tbsp rice wine vinegar with ½ tsp sesame oil. Add to the veg and toss together with a good pinch of salt. Pack into a lunchbox and sprinkle with a pinch of black sesame seeds.

PER LUNCHBOX 250 kcals, fat 11.3g, saturates 1.7g, carbs 21.3g, fibre 11.2g, protein 10.2g, salt 0.8g

Hearty and spicy . . .

Smoky black bean and squash lunchbox

Peel and chunk 150g butternut squash. Toss with 1 tsp olive oil, ½ tsp smoked paprika and ½ tsp cumin seeds. Roast at 180C/fan 160C/gas 4 for 15-20 minutes until tender. Cool. Put 150g rinsed and drained black beans in a bowl. Add ¼ of a diced red pepper. Tip in the squash, a handful of chopped coriander and the juice of a lime. Toss everything together and pack into lunchbox.

PER LUNCHBOX 233 kcals, fat 4.3g, saturates 0.5g, carbs 30.1g, fibre 14.1g, protein 11.5g, salt 0.8g

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