5 ideas for healthy working lunches

Make your midday meal healthy and nutritious

If you've got a busy day at work, finding something that's satisfying, filling and nutritious and that will keep those mid-afternoon hunger pangs can be a minefield. Don't let's even get started on how much cash you can splash cumulatively over the course of a year on shop-bought sandwiches. Happily, making your own lunch can be quick and easy, especially if you follow these recipe suggestions. 

We've partnered with 220 Triathlon (also published by Immediate Media) to bring you a selection of recipes specially selected to support the cyclist or athlete in training — and they taste damn good too! All the recipes are easy to follow and take you through step-by-step how to create everything from tasty lunches to quick and easy smoothies. 

You also won't need to go out to do a special shop for obscure ingredients because each dish is designed to be whipped up using a combination of store-cupboard staples and meal leftovers. So not only will they provide you with a good, nutritional meal that's low in fat and with no added salt, they'll also help you save money so you've got more to spend on other essentials, such as new bike bits!

1. Smoked mackerel, potato and beetroot with natural yoghurt and horseradish dressing

It looks good and tastes great
It looks good and tastes great

Combining rich and satisfying mackerel, which is an excellent source of omega 3, with earthy antioxidant-rich beetroot, this dish has plenty of protein and carbohydrate to keep you satisfied. We love the yoghurt and horseradish dressing that's both light and low fat, but has a warming zing. 

Smoked mackerel, potato and beetroot with natural yoghurt and horseradish dressing recipes at 220 Triathlon

2. Chicken, bulgar wheat and spinach with grain mustard and orange dressing

Filling enough to keep you fuelled all afternoon
Filling enough to keep you fuelled all afternoon

Bulgar wheat is a great option for a working packed lunch. Easy to make, you can store it dry and make up batches as and when you need it. This recipe is a great way to use up leftover chicken and the iron-rich spinach provides a tasty earthiness to a dish that has freshness and vitamin C courtesy of the light orange dressing. 

Chicken, bulgar wheat and spinach with grain mustard and orange dressing recipe from 220 Triathlon

3. Tuna, pasta, red pepper and soy bean with Dijon mustard dressing 

Tuna pasta salad with a twist
Tuna pasta salad with a twist

A healthy homemade version of the ubiquitous tuna pasta salad. This version ditches the calorie-heavy mayonnaise in favour of a light and tasty Dijon mustard dressing, and adds vitamin rich red peppers and soy beans.

Tuna, pasta, red pepper and soy bean with Dijon mustard dressing recipe from 220 Triathlon

4. Chicken, noodle and crisp vegetables with an orange and soy dressing

Crunchy vegetables and a sprinkling of sesame seeds for texture and nuttiness
Crunchy vegetables and a sprinkling of sesame seeds for texture and nuttiness

Tired of the same old same old? The crisp raw vegetables in this noodle dish add a wonderful texture as well as packing in the nutrients, with salty soy and zesty orange livening up the flavour. 

Chicken, noodle and crisp vegetables with an orange and soy dressing recipe from 220 Triathlon

6. Butter bean, tomato and feta with sundried tomato dressing

Creamy butterbeans and feta cheese work well with rich sundried tomato
Creamy butterbeans and feta cheese work well with rich sundried tomato

Evoke memories of sun-kissed summers and al fresco dining while you eat your lunch 'al desko'. The butter beans in this vegetarian lunch offering provide the protein with creamy feta and rich and flavoursome sundried tomatoes, bringing those Mediterranean flavours. 

Butter bean, tomato and feta with sundried tomato dressing recipe from 220 Triathlon

Check out our other tasty recipes and get yourself fuelled for cycling from sunrise to sunset:

Aoife Glass

Women's Cycling Editor
A mountain biker at heart, also drawn to the open road. Likes big long adventures in the mountains. Usually to be found in the Mendip Hills or the Somerset Levels in the UK. Passionate about women's cycling at all levels.
  • Discipline: Mountain, road
  • Preferred Terrain: Rocky, rough and a long way from anywhere.
  • Current Bikes: Liv Avail Advanced Pro 2015, Juliana Furtado 2013, Canyon Roadlite AL
  • Dream Bike: Juliana Roubion, Liv Avail Advanced SL
  • Beer of Choice: Red wine for the win!
  • Location: Weston Super Mare, Somerset, UK

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