16 Ideas for Healthy, Cold Packed Lunches That’ll Save You Cash (2023)

1

Lunch Box 1

MAIN: SALMON AND CREAM CHEESE WRAP

Makes: 1

Ingredients: 2 tbsp light cream cheese, 1 beetroot tortilla wrap, tin of skinless salmon, drained, small handful of lettuce, shredded, 1 spring onion, chopped,1⁄4 cucumber, sliced, 4 cherry tomatoes, halved, 1⁄4 small avocado, chopped

Method: 1. Spread the cream cheese on the tortilla wrap

2. Then pile the remaining ingredients down the middle of the wrap in a column shape.

3. Fold it up, wrap it in fold and pop it in your box.

SIDE: ROCKET AND POMEGRANTE SALAD

Ingredients: Handful of rocket 20g light feta, cubed, 2 tbsp pomegranate seeds, drizzle of olive oil black pepper

Method: 1. Mix all the ingredients together in a container.

SNACK: OAT AND BLUEBERRY MUFFIN

Makes: 16

Ingredients: 250g porridge oats (125g whizzed into oat flour), 2 tsp baking powder pinch of salt,1 tsp cinnamon,2 ripe bananas, mashed, 150g blueberries, 3 tbsp honey 3 tbsp rapeseed oil, 1 egg 185ml milk,1 tsp vanilla extract

Method: 1.Preheat the oven to 180°C and mix the oats and oat flour with the baking powder, salt and cinnamon. Then stir in the banana and the blueberries.

2. Whisk together the honey, oil, egg, milk and vanilla extract, then fold into the oaty mix.

3. Divide between 16 muffin cases and bake for 25 mins or until golden and cooked through.

DRINK: SUPERCHARGED ORANGE JUICE

Makes: 2 servings

Ingredients: 4 carrots,1 red apple, cored 2 satsumas, peeled

Method: 1. Chuck all of the ingredients into your juicer – and juice.

Nutritional information per lunchbox cals: 788 fat: 27g protein: 42.5g carbs: 88g

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Lunch box 2

MAIN: BAKED AUBERGINE WITH MEDITERRANEAN VEG

Ingredients: 1 aubergine, olive oil spray, 1 courgette, 2 spring onions, 1 celery stick, 6 cherry tomatoes, 1⁄2 tsp garlic granules, 1⁄2 tsp cumin, 1⁄2 tsp sumac

Method: 1. Preheat the oven to 190°C.

2. Slice off the end of the aubergine and halve it horizontally.

3. Scoop out and reserve the flesh (leaving a 1cm rim all the way around), spritz with oil and bake for 30 mins until soft.

4. Chop up the courgette, spring onions, celery, aubergine flesh and tomatoes, and add to a hot pan with the garlic, cumin, sumac and a few sprays of oil. Cook until the veg has softened.

5. When the aubergine ‘boats’ are done, remove them from the oven and fill with the vegetables. Pack tightly.

SIDE: PAPRIKA CHICKPEAS

Ingredients: 1 can of chickpeas,1 tbsp cayenne pepper,1⁄2 tsp salt 1 tbsp paprika,1⁄2 tbsp olive oil

Method 1. Preheat the oven to 200°C and rinse the chickpeas in water. Pat them dry with kitchen roll or a clean tea towel before throwing them into a bowl.2. Sprinkle with cayenne pepper, salt, paprika and olive oil, mix well, then transfer to a tray and bake in the oven for 30-40 mins.

SNACK: APPLE CRISPS

Makes: 3 servings

Ingredients: 3 Pink Lady apples (this variety doesn’t go brown as quickly),olive oil spray,1 tsp cinnamon,1 tbsp lemon juice

Method: 1. Preheat the oven to 140°C. Slice the apples very thinly (remember you’re making crisps) and place them on a rack over a baking tray covered with foil.

2. Spray, sprinkle and brush with oil, cinnamon and lemon juice – in that order – then bake in the oven for 20 mins before flipping them over and cooking for 20 mins on the other side. Allow to cool before transferring to an airtight container.

DRINK: STRAWBERRY AND BANANA MILKSHAKE

Makes: 1 serving

Ingredients: 200ml unsweetened almond milk, 20g porridge oats,1⁄2 frozen banana, peeled and sliced before freezing, 5 strawberries,2 tbsp Greek yoghurt

Method: 1. It’s not rocket science. Place all of the ingredients in a blender and... blend.

Nutritional information per lunchboxcals: 458, fat: 10g, protein: 15g, carbs: 77g

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Lunchbox 3

MAIN: PRAWN, MANGO AND AVOCADO SALAD

Makes: 1 serving

Ingredients: 1⁄2 ripe mango, chopped 1⁄2 ripe avocado, chopped 1-2 spring onions, sliced 1 tomato, chopped 1⁄3 cucumber, chopped or spiralled 1 tsp chilli flakes (optional)7 or 8 king prawns,1⁄2 tbsp olive oil 1 tsp balsamic vinegar, dash of lemon juice

Method 1. Stick all of the ingredients in a large bowl and mix well. That’s all, folks.

SIDE: TZATZIKI

Makes: 5 servings

Ingredients: 500g 2% fat Greek yoghurt,2 tbsp olive oil 2 garlic cloves,crushed 1⁄2 tbsp white wine vinegar,1 tsp salt 1 cucumber, peeled and grated

Method 1. In a bowl, combine the Greek yoghurt, oil, garlic, vinegar and salt before stirring in the grated cucumber (blot it with kitchen roll first to remove excess moisture). Cover and chill overnight.

2. Transfer to a Tupperware. Feeling fancy? Garnish with a sprig of dill. Use as a dip for crudités or toasted pitta bread.

SNACK: FRUIT AND NUT FLAPJACK

Makes: 9 servings

Ingredients2 apples, chopped 1,tbsp coconut oil,2 tbsp honey or maple syrup, 1 tsp vanilla extract, 150g porridge oats,45g dried fruit – eg, apricots – chopped 40g seeds/nuts, chopped (optional) pinch of salt, 1 tbsp cinnamon

Method: 1. Preheat the oven to 190°C. Add the apples to a food processor and pulse until mushy.

2. Mix together the oil, honey/maple syrup and vanilla in a pan over a medium heat before adding the mushed apples and mixing well.

3. In a bowl, combine the oats, dried fruit, seeds/nuts, salt and cinnamon before adding them to the pan and stirring well.

4. Press the mixture into a baking tin lined with greaseproof paper and bake for 15-20 mins until nice and golden.5. Allow to cool, then cut into nine bars. Wrap them in cling film and store in the fridge or freezer.

DRINK: TROPICAL GREEN JUICE

Makes: 1 serving

Ingredients 5 pineapple rings (165g), 1 medium conference pear, 1 carrot, 2 handfuls of spinach

Method 1. You know the drill. Throw everything into your juicer and press the on button.

Nutritional information per lunchbox cals: 682, fat: 30g, protein: 24g, carbs: 81g

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Lunchbox 4

MAIN: SESAME CHICKEN KEBABS

Makes: 1 serving

Ingredients: 2 tbsp soy sauce,1 tbsp apple cider vinegar, 1⁄2 tbsp honey, 1⁄2 tbsp sesame oil 1⁄2 garlic clove, diced 1⁄2 tsp grated ginger black pepper,200g chicken breast, cut into chunks sesame seeds, to garnish

Method: 1. Mix together all the ingredients except the sesame seeds and marinade the chicken for at least 1 hr in the fridge.

2. Once it’s ready to roll, thread it on to skewers and cook under the grill for 20-25 mins until the juices run clear. Sprinkle with sesame seeds and serve.

SIDE: WATERMELON AND FETA SALAD

Makes: 1 serving

Ingredients: 1⁄8 large watermelon,Chopped 60g light feta, cubed 1⁄4 red onion, sliced handful of basil (optional) handful of spinach (optional) black pepper, 1⁄2 tbsp olive oil 1⁄2 tbsp red wine vinegar

MethodPlace all of the ingredients in a large bowl and mix well. Haven’t you done well?

SNACK: CHOCOLATE ORANGES

Makes: 2 servings

Ingredients: 3-4 squares of 70% dark chocolate, 2 clementines, peeled

Method1. These are perfect for satisfying mid-afternoon munchies. Pop the chocolate in a bowl and melt it in the microwave, stirring every 20 secs so it doesn’t burn.

2. Dip each orange segment halfway into the melted chocolate and place on a plate lined with greaseproof paper.

DRINK: KOMBUCHA

Erm, unless you’re of the inclination to order a chemistry set on Amazon and start brewing your own (more power to you if so), we suggest you choose a brand that contains less than 5g of sugar per 100ml for your kombucha. We like Lo Bros.

Nutritional information per lunchbox cals: 882, fat: 38g, protein: 75g, carbs: 65g