What Should Be in Your Packed Lunch?

If you’re trying to save money, bringing a packed lunch in with you to work is a great way to do this. While popping out to your favorite coffee shop or salad bar might be a nice mid-day treat, the cost of buying lunch out every day adds up, and you might be surprised at how much it eats into your budget. This is why preparing your lunch at home the night before is a smart move, but what should you include in it to make sure it’s a healthy, tasty treat for you? Below are some of the key things you need to bring with you for a filling, nutritious meal.


Keeping hydrated throughout the day is key, so whether you’re bringing a packed lunch to work with you or not, you should always have a bottle of water with you that you can sip during the day. Purchase a reusable water bottle to reduce your plastic waste, as well as another way to save you money on purchasing one each day. If you find water a little bland, you can always add cordial to it or use cold infusion teas for some flavor. Just make sure you’re using cordial with no added sugar for a healthier choice.


If you tend to have sandwiches for your lunch, consider swapping out white bread for wholemeal. White bread has many processed flours and additives and eating too much of it can contribute to things like obesity and diabetes if you’re not careful. Wholemeal bread is made from whole grains and contains more vitamins and minerals than white bread, making it healthier for you. If you don’t eat sandwiches very often, cooking with wholemeal pasta or brown rice to go with some chicken or other ingredients for a filling lunch will be an ideal substitute. You could even add couscous or quinoa to salads to help you feel fuller for longer.


It’s important to be healthy, but everyone enjoys a treat, particularly if they have a tough day and need a little boost. Consider healthier alternatives to a packet of crisps or a chocolate bar for most days, as you can enjoy these without having to worry about consuming too much junk food during the week.

Vegetables and Fruit

Everyone knows that you need to eat fruit and vegetables as part of a healthy diet; the recommended 5-a-day rule is something that most people will be familiar with. If you will bring a packed lunch with you to work, make sure you have included some fruit and vegetables in it. This could be through a salad or eating crudités with a healthy dip if you prefer. Easy-to-eat fruits that travel well include apples, oranges, and pears, as these can be placed in a bag without the need to be placed in a box to stop them from getting squashed easily.

If you are trying to save money or move towards a healthier lifestyle, taking a packed lunch with you to work is a great way to achieve both of these goals. Just make sure you include all of the above so you can enjoy a balanced, nutritious meal every day.