Eight healthy, filling hot lunches you can make ahead and take to work this winter, with simple tips for building a balanced meal.
When the weather turns cold and wet, a sandwich and a bag of crisps doesn't cut it. A proper hot lunch is the best part of the working day, and it doesn't have to be heavy or unhealthy. Here are eight nutritious meals that are easy to make ahead, pack well, and taste great hot.
How to build a balanced hot lunch
A simple rule: aim for a source of protein, some slow-release carbohydrate, and plenty of vegetables. Beans, lentils, lean meat, fish, and eggs cover the protein. Potatoes, brown rice, pearl barley, and wholegrain pasta cover the carbs. Then add as many vegetables as you can fit in.
8 healthy hot lunches for winter
1. Lentil and vegetable soup
Red lentils, carrots, onion, celery, and a tin of tomatoes. Cheap, high in fibre, and one of the easiest things you can make in a big pot.
2. Chicken, leek and potato stew
A comforting, one-pot meal. Use skinless chicken thighs or breast, plenty of leeks, and a few spuds in a light stock.
3. Turkey chilli with beans
Lean turkey mince, kidney beans, peppers, and tomatoes. Serve with a small portion of brown rice.
4. Lamb and barley stew
A lighter take on a traditional Irish stew. Pearl barley adds fibre and keeps you full, and you can load it with carrots, parsnips, and turnip.
5. Salmon and vegetable traybake
Roast salmon with new potatoes, broccoli, and carrots. Flake the salmon through the vegetables for an easy lunch.
6. Chickpea and spinach curry
A tasty meat-free option made with chickpeas, spinach, onion, and a mild curry sauce. Great with a little rice or a wholemeal wrap on the side.
7. Bean and vegetable casserole
Mixed beans, root vegetables, and herbs in a tomato base. Filling, cheap, and very forgiving if you change the vegetables.
8. Chicken and vegetable stir-fry with noodles
Quick to cook the night before, with whatever vegetables you have in the fridge. Go easy on the sauce if you're watching salt.
Make it work at the job
Cook your meal ahead and keep it in the fridge. When it's time to go, pack it in a container and plug in your electric heated lunch box to heat it ready for your break. If you cook larger batches and freeze single portions, defrost them fully in the fridge first, as the lunch box is designed to heat defrosted food rather than frozen food. A thermal carry bag then helps keep the meal hotter for longer.
Quick tips
- Cool leftovers quickly and refrigerate them soon after cooking.
- Heat food until it's hot all the way through before eating, and only heat it once.
- Use sturdy, leak-proof stainless steel meal prep containers for soups and stews.
- Season with herbs, garlic, and spices rather than relying on salt.
Want to batch cook these in bulk? See our freezer batch cooking guide for beginners.