Dietitian reveals 5 easy, cheap recipes for packed lunches

Talk about a packed lunch.

A UK dietitian is sharing recipes for five simple, nutrient-loaded lunches to pack for the office — including one that’s very easy on the wallet.

“Eating healthy on a budget is doable with some savvy shopping,” Lucy Jones, a dietitian and the chief clinical officer for the National Health Service weight management services provider Oviva, told The Sun this week.

Even if you’re pressed for time, Jones promises that her 10-minute meals, plant-based lunch, low-carb salad, hot and cold lentil options, and budget-friendly sandwiches work like a charm.

10-minute meals

Jones calls this type of lunch a “lifesaver” when you’re on the go.

She proposes layering hummus, veggies such as cucumber slices, tomato wedges, and strips of bell pepper, and feta cheese in a whole wheat pita.

“The combination of chickpeas in the hummus, veggies and a bit of protein and healthy fat from the feta makes for a filling, nutrient-dense lunch,” Jones explained to The Sun.

“The beauty of a pita is that you can mix things up to keep it interesting and pretty much build on what you’ve got in your fridge,” she added.

You can spice it up a bit with halloumi cheese, jarred roasted red peppers, or slices of hard-boiled egg with some baby spinach and garden cress.

Carnivores may prefer Jones’s suggestion to sub in chicken, salad, and her homemade dressing, made with one-third cup of natural yogurt, two tablespoons of lemon juice, two tablespoons of extra virgin olive oil, herbs, salt and pepper.

Plant-based lunch

Jones is also fond of buddha bowls — one-bowl meals that are typically plant-based.

“Pick up some microwave packet grains such as brown rice, quinoa, or a rice/grain mix to save time, then build your bowl with a variety of veggies and plant-based products, such as tofu/edamame beans (which you can buy frozen too),” she advised The Sun.

“Think about texture when building the bowl — I like to add some crunch with things like carrot or onion,” Jones continued.

She recommends topping with avocado, “as the healthy fats in avocado enhance nutrient absorption and satiety,” and finishing with a lemon vinaigrette dressing that’s “three parts oil to one part acid (vinegar or lemon).” Jones keeps the dressing in a separate container, so the bowl doesn’t get soggy on the way to the office.

Avocados are considered a heart-healthy food because they’re rich in monounsaturated fatty acids, which can help lower blood pressure and the risk of heart disease. They also contain potassium, folate and fiber, so you feel fuller longer.

“This vegan lunch provides lasting energy without leaving you feeling weighed down,” Jones vowed.

Low-carb salad

Carbohydrates should make up 45% to 65% of a person’s daily calories, according to the Dietary Guidelines for Americans. For a standard 2,000-calorie diet, that’s 225 to 325 grams of carbs or 900 to 1,300 calories from carbs.

Low-carb diets have been shown to lead to weight loss, blood sugar stabilization, improved blood pressure, and less inflammation.

For her low-carb salad, Jones advises starting with a bevy of spinach or a salad kit and adding grilled chicken breast or baked salmon. Toss in other low-carb veggies like avocado, tomatoes, cucumber and radishes. 

“Nuts and seeds are a good addition. You can buy mixed seeds packs — chucking a few on the top adds healthy fats and crunch,” she counseled.

“With these types of salads, you can really add any dressing you like, depending on your preference. Sometimes simple is best, and balsamic and olive oil keeps it quick,” she shared.

Lentil options for days

Rich in plant-based protein and fiber, lentils are a good source of B vitamins, folate, iron, and potassium. Jones suggests cooking a big batch of lentils at the start of the week for use in salads, grain bowls, or wraps.

She says the salads won’t get soggy and can keep for days if you pair the lentils with roasted beetroots, kale, or red cabbage.

“Each morning, top your prepped greens with a scoop of lentils, pre-cooked chicken, tuna or cheese such as feta, and a bright dressing like a lemon vinaigrette,” she directed.

Jones also shared two hot lentil lunch recipes that she says are freezer-friendly — spiced lentil and sweet potato stew and smoky lentil chili.

For the stew, “sauté some onions, garlic and ginger, then add chopped sweet potatoes, red lentils, vegetable or chicken stock, and your favorite curry powder or spice blend,” she instructed The Sun.

Simmer until the lentils and potatoes are soft.

For the chili, “brown some turkey or beef, if using meat, then add in cooked green or brown lentils, a tin of tomatoes, peppers, chili seasoning and stock,” she said.

“Top it with fresh coriander, avocado and a dollop of Greek yogurt,” she added. “It’s a protein- and fiber-packed lunch to power you through the afternoon.”

Budget-friendly sandwich

You won’t have to go fishing in your wallet much to make sandwiches with canned fish like mackerel, sardines, or salmon.

“They’re often relatively inexpensive and contain lots of healthy fats,” Jones said of tinned fish. “Use wholewheat bread, swap out the mayo for some yogurt, and add some cucumber or sweetcorn and salad.” 

The lunch is also trendy — TikTok has fueled a tinned fish craze that has caused cans to fly off the shelves over the last two years.

If you can’t locate a can you like, consider using eggs instead.

Jones recommends making a salad with chopped iceberg lettuce, cucumber, tomatoes, chickpeas, a couple of hard-boiled eggs, and chopped crispy bacon.

Top with a dressing made with two tablespoons of yogurt, a teaspoon of mustard, salt, pepper, and lemon juice to taste.