31 packable lunches for Hungry Workdays

Ingredients

• 4 boneless skinless chicken breasts (about 700 g / 1½ lb)
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp garlic powder
• ¾ tsp salt
• ½ tsp black pepper

• 1 cup (185 g) tri-colour quinoa, rinsed
• 2 cups (480 ml) water
• 1 can (400 g) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 cup finely shredded red cabbage
• ½ cup hummus

• 3 tbsp olive oil
• 3 tbsp lemon juice
• 1 tsp honey
• Pinch of salt

Method

1. Cook the quinoa: combine quinoa, water and a pinch of salt in a saucepan. Bring to a boil, cover, and simmer on low for 15 minutes. Turn off the heat, leave covered for 5 minutes, then fluff with a fork.
2. Pat the chicken dry and rub with oil, paprika, garlic powder, salt and pepper.
3. Sear in a large pan over medium-high heat for 5–6 minutes per side, until the thickest part reaches 74 °C / 165 °F and the juices run clear.
4. Rest the chicken for 5 minutes, then slice across the grain. Resting keeps it juicy on day three.
5. Whisk the dressing ingredients together in a small jar.
6. Divide the quinoa between four containers. Arrange chicken, chickpeas, tomatoes, cucumber and cabbage in sections and add a scoop of hummus. Pack the dressing separately and pour it on just before eating.

Ingredients

• 600 g (1⅓ lb) boneless chicken thighs, cut into bite-size pieces
• 1 tbsp neutral oil
• 3 cups broccoli florets
• 1 large carrot, thinly sliced

• 1½ cups (300 g) jasmine rice
• 2¼ cups (540 ml) water

• 4 tbsp soy sauce
• 2 tbsp honey
• 1 tbsp rice vinegar
• 2 garlic cloves, minced
• 1 tsp grated fresh ginger
• 2 tsp cornstarch mixed with 2 tbsp cold water
• Sesame seeds and sliced spring onion, to finish

Method

1. Rinse the rice until the water runs mostly clear. Add to a pot with the water, bring to a boil, cover and cook on low for 12 minutes. Rest, covered, for 10 minutes, then fluff.
2. Whisk the soy sauce, honey, vinegar, garlic and ginger in a small bowl.
3. Heat the oil in a large pan over high heat. Cook the chicken for 6–7 minutes until golden and cooked through (74 °C / 165 °F).
4. Add the carrot and broccoli with 2 tablespoons of water. Cover and steam for 3 minutes until crisp-tender.
5. Pour in the sauce and let it bubble for 1 minute. Stir in the cornstarch mixture and cook 1 more minute until glossy.
6. Spread the rice on a tray for 10–15 minutes to cool quickly, then divide into containers, top with the chicken and vegetables, and finish with sesame and spring onion.

Ingredients

• 500 g (1 lb) chicken breast, diced
• 1 tbsp oil
• 2 tsp ground cumin
• 1 tsp chili powder
• 1 tsp garlic powder
• ½ tsp salt

• 1 cup (200 g) long-grain white rice
• 1¾ cups (420 ml) water
• Juice of 2 limes
• ¼ cup chopped fresh cilantro
• ½ tsp salt

• 1 can (400 g) black beans, drained and rinsed
• 1 cup sweetcorn (canned or frozen)
• 1 red bell pepper, diced
• ½ cup salsa
• 1 ripe avocado (add at lunchtime)

Method

1. Rinse the rice, then bring it to a boil with the water and salt. Cover and cook on low for 15 minutes; rest 5 minutes. Fluff and stir in the lime juice and cilantro.
2. Toss the chicken with cumin, chili powder, garlic powder and salt.
3. Cook in hot oil over medium-high heat for 6–8 minutes, adding the bell pepper for the last 3 minutes, until the chicken has no pink and reaches 74 °C / 165 °F.
4. Warm the beans and corn together in a small pan for 3 minutes (or leave them cold).
5. Divide rice into containers and top with chicken, pepper, beans and corn. Put the salsa in a side cup and slice the avocado fresh at lunchtime.

Ingredients

• 600 g (1⅓ lb) boneless chicken thighs
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 2 tsp dried oregano
• 3 garlic cloves, minced
• ¾ tsp salt
• ½ tsp black pepper

• 1 cup (200 g) basmati rice
• 1½ cups (360 ml) water
• 1 cup cherry tomatoes, quartered
• 1 cucumber, diced
• ½ red onion, thinly sliced
• ¼ cup Kalamata olives
• 100 g (3½ oz) feta, crumbled

• 1 cup Greek yogurt
• ½ cucumber, grated and squeezed dry
• 1 garlic clove, grated
• 1 tbsp lemon juice
• 1 tbsp chopped dill or mint
• Pinch of salt

Method

1. Mix the oil, lemon, oregano, garlic, salt and pepper. Coat the chicken and marinate for at least 15 minutes (or overnight in the fridge).
2. Rinse the rice, then simmer with the water, covered, on low for 12 minutes. Rest 5 minutes and fluff.
3. Cook the chicken in a hot pan for 5–6 minutes per side (or grill) until it reaches 74 °C / 165 °F. Rest for 5 minutes, then slice.
4. Stir the tzatziki ingredients together and season to taste.
5. Divide rice into containers. Add chicken, tomatoes, cucumber, onion, olives and feta. Pack the tzatziki in a separate cup.

Ingredients

• 2 medium sweet potatoes (about 600 g), cut into 2 cm cubes
• 1 red onion, cut into wedges
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp salt

• 1 cup (185 g) quinoa, rinsed
• 2 cups (480 ml) water
• 1 can (400 g) black beans, drained and rinsed
• 1 cup sweetcorn
• 2 tbsp pumpkin seeds
• 1 ripe avocado (optional, add at lunchtime)

• 3 tbsp tahini
• Juice of 1 lime
• 3–4 tbsp water
• 1 small garlic clove, grated
• Pinch of salt

Method

1. Heat the oven to 220 °C / 425 °F. Toss the sweet potato and onion with oil, cumin, paprika and salt on a lined tray in a single layer.
2. Roast for 25 minutes, turning once, until the edges are caramelised.
3. Meanwhile cook the quinoa: simmer with the water for 15 minutes, covered, then rest 5 minutes and fluff.
4. Warm the beans and corn in a pan for 3 minutes with a pinch of cumin (or skip and eat cold).
5. Whisk the tahini, lime juice, garlic and salt, adding water a tablespoon at a time until pourable.
6. Divide quinoa, roasted vegetables, beans and corn between containers, add the pumpkin seeds, and pack the drizzle in a side cup.

Ingredients

• 4 salmon fillets (about 150 g / 5 oz each)
• 300 g (10 oz) green beans, trimmed
• 1 tsp olive oil for the beans

• 3 tbsp honey
• 3 tbsp soy sauce
• 3 garlic cloves, minced
• 1 tbsp lemon juice
• 1 tbsp olive oil

• 1 cup (200 g) jasmine rice
• 1½ cups (360 ml) water
• 1 tbsp sesame seeds
• Lemon wedges

Method

1. Heat the oven to 200 °C / 400 °F. Line a large tray with baking paper.
2. Rinse the rice, bring to a boil with the water, cover and cook on low for 12 minutes. Rest 10 minutes and fluff.
3. Whisk the glaze ingredients. Place the salmon on the tray, toss the green beans with the teaspoon of oil and a pinch of salt around it, and spoon the glaze over the salmon.
4. Bake for 12–14 minutes until the salmon flakes easily and reaches 63 °C / 145 °F.
5. Cool for 10 minutes. Divide the rice, salmon and beans between containers, drizzle with the pan juices and sprinkle with sesame. Add a lemon wedge.

Ingredients

• 500 g (1 lb) lean ground beef
• 3 tbsp soy sauce
• 2 tbsp brown sugar
• 1 tbsp sesame oil
• 3 garlic cloves, minced
• 1 tsp grated ginger
• ¼ tsp chili flakes (optional)

• 1½ cups (300 g) short-grain or jasmine rice
• 2¼ cups (540 ml) water
• 2 carrots, grated
• 1 cucumber, thinly sliced
• 3 spring onions, sliced
• 1 tbsp toasted sesame seeds

• 1 tbsp rice vinegar
• 1 tsp sugar
• Pinch of salt

Method

1. Cook the rice as in Recipe 2: rinse, boil with the water, cover and simmer on low for 12 minutes, then rest 10 minutes.
2. Toss the sliced cucumber with the vinegar, sugar and salt and set aside.
3. Stir the soy sauce, sugar, sesame oil, garlic, ginger and chili together in a small bowl.
4. Brown the beef in a non-stick pan over medium-high heat, breaking it up, for 5–6 minutes until no pink remains (71 °C / 160 °F). Drain excess fat.
5. Pour in the sauce and cook for 2 minutes until glossy and clinging to the beef.
6. Divide rice into containers, top with beef, and pack the pickled cucumber and grated carrot alongside. Finish with sesame and spring onion.

Ingredients

• 4 large flour tortillas (25 cm / 10 in)
• 300 g (10 oz) cooked chicken breast, sliced
• 3 cups romaine hearts, chopped, plus 4 whole leaves
• ⅓ cup grated Parmesan

• ¼ cup Greek yogurt
• 1 tbsp mayonnaise
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• 1 small garlic clove, grated
• 2 tbsp grated Parmesan
• Black pepper

Method

1. Whisk the dressing ingredients until smooth.
2. Warm each tortilla for 10 seconds in a dry pan or microwave so it rolls without cracking.
3. Spread a thin layer of dressing across each tortilla, leaving a 3 cm border.
4. Lay a whole romaine leaf down the centre, then add chicken, Parmesan and the chopped romaine.
5. Fold in the sides and roll up tightly. Wrap in baking paper, then foil, and cut in half at lunchtime.

Ingredients

• 4 whole-wheat tortillas
• ½ cup hummus
• 2 cups baby spinach
• 1 large carrot, grated
• 1 red bell pepper, cut into thin strips
• 1 cucumber, cut into thin sticks
• 100 g (3½ oz) feta, crumbled
• 1 tbsp lemon juice
• Black pepper
• 1 avocado, sliced (optional)

Method

1. Pat the cucumber sticks dry on a paper towel.
2. Spread the hummus edge to edge on each tortilla. It’s the glue and the moisture barrier.
3. Layer the spinach first, then cucumber, carrot, pepper, feta and avocado. Squeeze over the lemon and add pepper.
4. Tuck in the sides, roll up tightly, wrap in paper and slice diagonally.

Ingredients

• 8 slices multigrain bread
• 250 g (9 oz) sliced turkey
• 1 crisp apple (Granny Smith or Honeycrisp), thinly sliced
• 4 slices cheddar
• 2 tbsp honey mustard (or 1 tbsp Dijon + 1 tsp honey)
• 2 tbsp mayonnaise or Greek yogurt
• 1 large handful arugula
• 1 tsp lemon juice + 2 tbsp water, for the apples

Method

1. Toss the apple slices in the lemon water for 1 minute, then pat dry.
2. Mix the mustard and mayonnaise and spread on all eight slices of bread.
3. Layer the cheese first, then turkey, apple and arugula. The cheese acts as a barrier against the juicy fillings.
4. Close, press gently, slice in half and wrap in baking paper.

Ingredients

• 1 can (400 g) chickpeas, drained and rinsed
• 3 tbsp mayonnaise (or 2 tbsp tahini + 1 tbsp water for vegan)
• 1 tbsp Dijon mustard
• 1 celery stalk, finely diced
• 2 tbsp finely chopped red onion
• 1 tbsp lemon juice
• 1 tbsp chopped pickles or capers
• Salt and pepper
• 8 slices bread or 4 pitas
• Lettuce leaves

Method

1. Mash the chickpeas with a fork, leaving some chunks for texture.
2. Stir in the mayonnaise, mustard, lemon juice, celery, onion and pickles. Season well; it should taste bright.
3. Chill for at least 15 minutes so the flavours settle.
4. Lightly toast the bread, line with lettuce and spoon the filling on top.

Ingredients

• 4 large flour tortillas
• 150 g (5 oz) cream cheese, softened
• 3 tbsp basil pesto
• 300 g (10 oz) cooked chicken, finely shredded
• ½ cup roasted red peppers, drained, patted dry and chopped
• 1 cup baby spinach
• ½ cup shredded mozzarella

Method

1. Mix the cream cheese and pesto until smooth.
2. Spread a thin layer over each tortilla, right to the edges so the roll seals itself.
3. Scatter spinach, chicken, red peppers and mozzarella over the top, leaving 2 cm bare at the far edge.
4. Roll up tightly, wrap in cling film and chill for 30 minutes (or overnight) so the rolls firm up.
5. Trim the ends and slice into 2 cm rounds with a sharp serrated knife. Pack 5–6 per box with cucumber and fruit.

Ingredients

• 6 large eggs
• 3 tbsp Greek yogurt or mayonnaise
• 1 tsp Dijon mustard
• 2 tbsp chopped chives or spring onion
• Salt and pepper
• Pinch of paprika
• 3 pita breads, halved
• Lettuce leaves
• 1 cucumber, sliced

Method

1. Lower the eggs gently into boiling water and simmer for 10 minutes.
2. Move to a bowl of ice water for 5 minutes, then peel.
3. Chop the eggs and fold in the yogurt or mayonnaise, mustard, chives, salt and pepper. Dust with paprika.
4. Open each pita half, tuck in a lettuce leaf as a barrier, spoon in the egg salad and add cucumber slices.

Ingredients

• 4 tbsp olive oil
• 2 tbsp red wine vinegar
• 1 tsp dried oregano
• 1 tsp Dijon mustard
• Salt and pepper

• 1 cucumber, diced
• 2 cups cherry tomatoes, halved
• ½ red onion, thinly sliced
• 1 can (400 g) chickpeas, drained
• ½ cup Kalamata olives
• 100 g (3½ oz) feta, cubed
• 4 cups chopped romaine

Method

1. Use four wide-mouth 750 ml (24 oz) jars. Whisk the dressing and divide it between the jars (about 1½ tablespoons each).
2. Layer in this order: cucumber, tomatoes, onion, chickpeas, olives, feta.
3. Pack the romaine in last, tightly, right up to the rim. Seal and refrigerate.
4. At lunch, shake the jar and tip it into a bowl (or eat from the jar).

Ingredients

• ¼ cup salsa
• ¼ cup Greek yogurt
• Juice of ½ lime
• Pinch of ground cumin
• Pinch of salt

• 2 cups cooked chicken, diced (grilled or rotisserie)
• 1 can (400 g) black beans, drained and rinsed
• 1 cup sweetcorn
• 1 red bell pepper, diced
• 1 cup cherry tomatoes, halved
• 1 cup shredded cheddar or Mexican blend
• 4 cups chopped romaine
• Tortilla chips (pack separately)

Method

1. Whisk the dressing and spoon about 2 tablespoons into each of four large jars.
2. Layer in this order: bell pepper, corn, black beans, chicken, tomatoes, cheese.
3. Pack the romaine in last, then seal and refrigerate.
4. At lunch, shake into a bowl and crush a handful of tortilla chips on top.

Ingredients

• 4 cups finely shredded green or napa cabbage
• 1 cup shredded red cabbage
• 2 carrots, julienned or grated
• 1 red bell pepper, thinly sliced
• 3 spring onions, sliced
• 300 g (10 oz) cooked chicken, shredded
• ½ cup shelled edamame, cooked
• ¼ cup roasted peanuts, chopped (pack separately)

• 3 tbsp peanut butter
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tbsp honey
• 1 tsp sesame oil
• 1 tsp grated ginger
• 2–3 tbsp warm water

Method

1. Whisk the dressing ingredients, adding warm water a tablespoon at a time until it is pourable.
2. Combine both cabbages, carrot, pepper, spring onions, chicken and edamame in a large bowl.
3. Divide between four containers. Pack the dressing and the peanuts in separate small cups.
4. At lunch, pour over the dressing, toss and add the peanuts.

Ingredients

• 2 cans (140 g each) tuna in olive oil or water, drained
• 1 can (400 g) cannellini beans, drained and rinsed
• 1 cup cherry tomatoes, halved
• 2 celery stalks, diced
• ¼ red onion, finely diced
• ¼ cup chopped parsley
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp Dijon mustard
• Salt and pepper
• 2 cups arugula (pack separately)

Method

1. Whisk the olive oil, lemon juice, mustard, salt and pepper in a large bowl.
2. Add the beans, celery, onion and parsley and toss so the beans soak up the dressing.
3. Gently fold in the tuna (in chunks) and tomatoes.
4. Divide into containers and pack the arugula separately. Serve on the arugula, or with crackers or toast.

Ingredients

• 1 cup (200 g) brown or green lentils, rinsed
• 3 cups (720 ml) water
• 1 bay leaf
• 4 large carrots, cut into batons
• 1 red onion, cut into wedges
• 2 tbsp olive oil
• 1 tsp ground cumin
• ½ tsp salt

• 3 tbsp olive oil
• 1 tbsp red wine vinegar
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• Salt and pepper
• ¼ cup chopped parsley or mint
• 80 g (3 oz) feta, crumbled (optional)

Method

1. Heat the oven to 220 °C / 425 °F. Toss the carrots and onion with the oil, cumin and salt and roast on a tray for 25 minutes, turning once.
2. Meanwhile simmer the lentils with the water and bay leaf for 20–25 minutes until tender but still holding their shape. Drain and remove the bay leaf.
3. Whisk the dressing and toss it through the warm lentils. They absorb flavour best while hot.
4. Fold in the roasted vegetables and herbs, then top with feta. Cool before boxing.

Ingredients

• 4 cups small broccoli florets (about 2 medium heads)
• 300 g (10 oz) cooked chicken, diced
• ½ cup dried cranberries
• ¼ cup sunflower seeds (pack separately)
• ¼ red onion, finely diced

• ½ cup Greek yogurt
• 1 tbsp apple cider vinegar
• 1 tbsp honey
• ¼ tsp salt
• Black pepper

Method

1. Cut the broccoli into small, bite-size florets so every forkful has dressing on it.
2. Whisk the yogurt, vinegar, honey, salt and pepper.
3. Toss the broccoli, chicken, cranberries and onion with the dressing. Chill for at least 30 minutes.
4. Divide into containers and pack the sunflower seeds separately so they stay crunchy.

Ingredients

• 300 g (10 oz) fusilli or penne
• 4 tbsp basil pesto
• 2 tbsp olive oil
• 1½ cups cherry tomatoes, halved
• 125 g (4 oz) mozzarella pearls, drained
• 1 tbsp lemon juice
• Small handful of fresh basil
• Salt and pepper

Method

1. Boil the pasta in well-salted water until just al dente, about 1 minute less than the pack says.
2. Drain and rinse briefly under cold water to stop the cooking and cool it down. Toss with the olive oil so it doesn’t clump.
3. Stir in the pesto and lemon juice and season.
4. Fold in the tomatoes and mozzarella. Divide into containers and add the basil at lunchtime.

Ingredients

• 250 g (9 oz) spaghetti, soba or rice noodles
• 1 cup carrot, julienned
• 1 cucumber, julienned
• 3 spring onions, sliced
• 1 cup shelled edamame
• 1 tbsp toasted sesame seeds

• 4 tbsp peanut butter
• 3 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tbsp maple syrup
• 1 tsp sesame oil
• 1 garlic clove, grated
• 1 tsp chili sauce (optional)
• 3–4 tbsp warm water

Method

1. Cook the noodles according to the pack, then drain, rinse under cold water and toss with 1 teaspoon of sesame oil.
2. Whisk the sauce ingredients, adding warm water until it’s glossy and pourable.
3. Toss the noodles with the sauce, vegetables and edamame. Sprinkle with sesame seeds.
4. Divide into containers. Cool before sealing.

Ingredients

• 600 g (1⅓ lb) chicken breast, cut into strips
• 3 bell peppers (mixed colours), sliced
• 1 large onion, sliced
• 2 tbsp olive oil

• 2 tsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp garlic powder
• ½ tsp dried oregano
• ¾ tsp salt

• 1½ cups cooked rice or 8 small tortillas
• ½ cup salsa
• 2 limes, cut into wedges
• Sour cream or Greek yogurt

Method

1. Heat the oven to 220 °C / 425 °F and line a large tray (or two) with baking paper.
2. Toss the chicken, peppers and onion with the oil and the seasoning until evenly coated.
3. Roast for 18–22 minutes, tossing once halfway, until the chicken reaches 74 °C / 165 °F and the vegetables have charred edges.
4. Divide over the rice (or into tortillas). Pack the salsa, lime and yogurt in small side cups.
5. Reheat for 90 seconds in the microwave.

Ingredients

• 1 tbsp olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 tsp ground cumin
• 1 tsp turmeric
• 1 cup (200 g) red lentils, rinsed
• 1 can (400 g) chopped tomatoes
• 4 cups (1 litre) vegetable stock
• Juice of 1 lemon
• Salt and pepper
• Handful of chopped cilantro or parsley

Method

1. Warm the oil in a large pot over medium heat. Cook the onion, carrot and celery for 6–7 minutes until soft.
2. Stir in the garlic, cumin and turmeric and cook for 1 minute until fragrant.
3. Add the lentils, tomatoes and stock. Bring to a boil, then simmer for 20 minutes until the lentils collapse.
4. Blend about a third with a stick blender for a creamy body (optional). Stir in the lemon juice and season.
5. In the morning, fill your thermos with boiling water for 5 minutes, empty it, then fill with piping-hot soup and close the lid.

Ingredients

• 500 g (1 lb) ground turkey
• 1 egg
• ½ cup breadcrumbs
• ¼ cup grated Parmesan
• 2 garlic cloves, minced
• 1 tsp Italian herbs
• ½ tsp salt
• ¼ tsp black pepper

• 1 cup (180 g) couscous
• 1 cup (240 ml) boiling vegetable or chicken stock
• 1 tbsp olive oil
• 1 zucchini, diced
• 2 tbsp chopped parsley
• Zest and juice of ½ lemon
• 1 cup marinara sauce, for dipping

Method

1. Heat the oven to 200 °C / 400 °F and line a tray with baking paper.
2. Mix all meatball ingredients gently (overmixing makes them tough) and roll into about 20 balls.
3. Bake for 18–20 minutes until browned and 74 °C / 165 °F in the centre.
4. Sauté the zucchini in a little oil for 4 minutes. Pour the boiling stock over the couscous with the olive oil, cover for 5 minutes, then fluff and fold in the zucchini, parsley, lemon zest and juice.
5. Divide the couscous and meatballs into containers and pack marinara in a dip cup.

Ingredients

• 4 cups cold cooked rice (about 1½ cups uncooked, ideally cooked the day before)
• 3 eggs, beaten
• 1 cup frozen peas and carrots
• 3 spring onions, sliced (whites and greens separated)
• 3 garlic cloves, minced
• 2 tbsp neutral oil
• 2 tbsp soy sauce
• 1 tsp sesame oil
• Black or white pepper

Method

1. Break up any clumps in the cold rice with wet fingers.
2. Heat 1 tablespoon of oil in a large pan or wok over high heat. Scramble the eggs for 30–60 seconds and tip onto a plate.
3. Add the remaining oil, spring onion whites and garlic and cook for 30 seconds. Add the peas and carrots and cook for 2 minutes.
4. Add the rice, pressing it into the pan and stirring for 3–4 minutes until steaming hot and lightly toasted.
5. Stir in the soy sauce, sesame oil, eggs and pepper. Finish with the spring onion greens.
6. Spread on a tray to cool quickly, then box and refrigerate within an hour.

Ingredients

• 4 hard-boiled eggs, peeled (boil for 10 minutes)
• 100 g (3½ oz) cheddar or gouda, cubed
• 1 cup whole-grain crackers
• 1 crisp apple, sliced and tossed in lemon juice
• A handful of almonds
• 1 cup cherry tomatoes
• 1 cucumber, cut into sticks
• 4 tbsp hummus

Method

1. Boil the eggs for 10 minutes, cool in ice water and peel.
2. Spoon the hummus into two small silicone cups and set them in the boxes.
3. Arrange the eggs, cheese, crackers, apple, tomatoes and cucumber in separate sections.
4. Fill any gaps with almonds so nothing slides around in transit.

Ingredients

• 1 can (400 g) chickpeas, drained, rinsed and patted very dry
• ½ small onion, roughly chopped
• 3 garlic cloves
• ½ cup fresh parsley
• 2 tbsp fresh cilantro (optional)
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp salt
• 3 tbsp chickpea flour or plain flour
• ½ tsp baking powder
• 2 tbsp olive oil, for brushing

• 1 cup hummus
• 1 cucumber, sliced
• 1 cup cherry tomatoes
• 2 pita breads, cut into wedges
• Olives or pickles (optional)
• Lemon-tahini sauce (see the sauce swap section)

Method

1. Heat the oven to 200 °C / 400 °F and oil a baking tray.
2. In a food processor, pulse the chickpeas, onion, garlic, herbs, spices and salt to a coarse crumb (10–12 pulses). Don’t make a paste.
3. Add the flour and baking powder and pulse briefly. The mixture should hold together when squeezed. If sticky, chill for 15 minutes.
4. Shape into 16 balls or small patties, place on the tray and brush with oil.
5. Bake for 22–25 minutes, turning halfway, until golden and crisp. Cool for 10 minutes.
6. Pack with hummus, vegetables, pita wedges and a cup of lemon-tahini sauce.

Ingredients

• 6 large flour tortillas (25 cm / 10 in)
• 1 can (400 g) black beans or refried beans
• 1½ cups cooked rice
• 1 cup sweetcorn
• 1½ cups shredded cheddar or Mexican blend
• 1 tsp ground cumin
• ½ tsp chili powder
• ½ cup thick salsa, drained
• Foil and a zip-top freezer bag

Method

1. Warm the beans in a pan with the cumin and chili powder and lightly mash about half. Cool for 10 minutes.
2. Mix the beans with the rice, corn and salsa.
3. Warm the tortillas for 10 seconds each. Spoon about ⅓ cup of filling down the centre and top with cheese.
4. Fold in the sides and roll up tightly. Wrap each burrito in foil and freeze in a freezer bag for up to 3 months.
5. To reheat from frozen: remove the foil, wrap in a damp paper towel and microwave for 2–3 minutes, turning halfway, until steaming hot all the way through. Or thaw overnight in the fridge and heat for 60–90 seconds.

Ingredients

• 600 g (1⅓ lb) boneless chicken thighs
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 2 tsp ground cumin
• 2 tsp paprika
• 1 tsp turmeric
• 1 tsp garlic powder
• ½ tsp ground cinnamon
• ¾ tsp salt
• ¼ tsp black pepper

• ¾ cup Greek yogurt
• 1 small garlic clove, grated
• 1 tbsp lemon juice
• Pinch of salt

• 2 pita breads
• 1 cucumber, sliced
• 2 tomatoes, diced
• ¼ red onion, thinly sliced
• Handful of parsley

Method

1. Mix the oil, lemon juice and spices, coat the chicken and marinate for 30 minutes or overnight.
2. Heat the oven to 220 °C / 425 °F. Roast the chicken on a lined tray for 20–25 minutes until the edges char and it reaches 74 °C / 165 °F. (A hot pan works too.)
3. Rest for 5 minutes, then slice.
4. Stir together the yogurt sauce.
5. Pack the chicken, the salad (cucumber, tomato, onion, parsley), pita wedges and a cup of sauce in separate sections.

Ingredients

• 8 large eggs
• ¼ cup milk
• 1 cup baby spinach, finely chopped
• ½ cup diced bell pepper
• ¼ cup finely diced onion
• ½ cup shredded cheddar or crumbled feta
• ½ tsp salt
• ¼ tsp black pepper
• Oil or cooking spray, for the tin

Method

1. Heat the oven to 180 °C / 350 °F and grease a 12-cup muffin tin generously (or use silicone cups).
2. Whisk the eggs with the milk, salt and pepper.
3. Divide the spinach, pepper, onion and cheese among the cups and pour the egg mixture in until each is ¾ full.
4. Bake for 18–20 minutes until set and springy in the centre.
5. Cool for 5 minutes, loosen with a knife and cool completely before storing.
6. Pack three cups with a side salad, some fruit and a slice of toast.

Ingredients

• 1 cup (90 g) rolled oats
• ½ cup peanut butter (or any nut or seed butter)
• ⅓ cup honey or maple syrup
• ½ cup dark chocolate chips
• ¼ cup ground flaxseed
• 1 tsp vanilla extract
• Pinch of salt

Method

1. Stir everything together in a bowl until it holds when pressed. If it’s crumbly add 1 tablespoon of nut butter; if sticky add a spoonful of oats.
2. Chill the mixture for 20–30 minutes so it’s easier to roll.
3. Roll into 18 balls, about 1 tablespoon each.
4. Store in an airtight container in the fridge for up to a week, or freeze for up to 3 months. Pack two with an apple for the afternoon slump.