Healthy packed lunch ideas 4-week meal plan

Healthy packed lunches seem to be a big struggle for many. Whenever I ask on my social media which meals you all struggle with I am usually told it is healthy lunches, especially for work. I have some amazing full meal plans coming soon. In the meantime here is a 4-week lunch plan!

Garden fresh salsa
Garden fresh salsa

Tips for healthy lunches for work

If you are struggling to have an easy healthy lunch then you really need not worry. These 28 ideas are just some of the things you have. You should never get bored and ensure you always have something prepared.

If you get bored or run out of ideas the chances are you will pick up something easy at the shop or a cafe and it is unlikely to fit into your plan.

For this reason, it is also really important to ensure you are always prepared and have your lunch planned out. Meal planning every week is key and can make weight loss so much easier

butternut squash veggie burgers
Butternut Squash veggie burgers

How I made the packed lunch ideas meal plan

I have tried to ensure that all lunches on the meal plan are great to eat cold or from a flask so they are accessible to everyone whatever their job or lifestyle.

The exception of this is two days a week, usually Saturday and Sunday. These two days I have suggested other options which require a little cooking. If this is not possible of course you can swap around with other days.

Free gifts for you

Are you struggling to exercise, lose weight or feel good about yourself? The free resources and support programmes I have to help you might be just what you need! Check them out by clicking the image below!

Butternut squash soup
Butternut squash soup

Why you need vegetables to lose weight

Everyone knows vegetables are good for you, don’t they? They are healthy and filling for very few calories!

The best vegetables are those with low-calorie density. Basically, we are talking about the healthier vegetables – potatoes don’t count but butternut squash is much healthier for example!

This means if you eat 100g of spinach, for example, it is just 23 calories and obviously, 100g of anything would fill you up significantly. On the other hand, 100g of crisps, which would be just as filling, is around 536 calories!

Find more tips about the best vegetables for weight loss here.

Week 1 healthy cold packed lunches

Sunday: Sausage sandwich – use low-calorie sausages. My preference is the Heck veg with edge meat-free sausages. Check this post for all the best sausages and both meat and vegetarian to keep you on plan!

Monday: Vegetable couscous

Tuesday: Sweetcorn Fritter, rocket and salsa.

Wednesday: Fruit pasta salad.

Thursday: Vegetable sticks and hummus.

Friday: Rosemary and onion mini quiches.

Saturday: Jacket potato with cheese and beans.

Week 2 healthy packed lunches

Sunday: Egg Sandwiches (cook the eggs however you choose).

Monday: Pasta Salad – put in whatever salad you fancy and some cooled pasta.

Tuesday: Tomato and basil soup.

Wednesday: Sticky chicken salad.

Thursday: Curry loaf and couscous.

Friday: Mushroom pate sandwich.

Saturday: Veggie Quinoa bowl.

My healthy lunch essentials

My favourite healthy lunch buys to help you stay healthy and eat plenty of vegetables with a few cheap and easy purchases.

If just buying a lunchbox or suitable tub means you have great lunches all week then it surely has to be worth it. Check out my 4-week meal plan of healthy lunches done for you!

Week 3 healthy packed lunches

Sunday: Cooked breakfast (remove visible fat from bacon, low-calorie sausages and don’t fry with oil).

Monday: Nigerian Jollof rice.

Tuesday: Stuffed peppers.

Wednesday: Broccoli and stilton soup.

Thursday: Quesadilla.

Friday: Mini pepper quiches.

Saturday: Red pepper and butternut squash soup.

Etsy for weight loss

If you are like me and like buying fun new items to motivate your weight loss, then here are my favourites. Etsy is great for kitchen and weight loss goodies. I could spend hours browsing there.

There are so many great food diaries too so you can record your meal plans and track your weight loss to keep a record of the good and bad weeks. Click the photos to have a look for yourself.

Week 4 packed lunches

Sunday: Butternut and sweet potato burgers.

Monday: BBQ Pulled pork sandwiches (BBQ pulled jackfruit may be a good swap if vegan or vegetarian).

Tuesday: Falafel with hummus and salad.

Wednesday: Mango couscous.

Thursday: Doner meat in pitta and salad.

Friday: Jacket Potato with chilli (turkey or beef).

Saturday: Jerk Chicken and Caribbean rice, great hot or cold. For vegetarians use Quorn instead of chicken.

Mango couscous
Mango couscous

My favourite sweet tooth buys

If like me you have quite a sweet tooth then don’t panic, there are lots of buys to help you to stay on plan.

Consider ensuring that sweet tooth buys are part of your meal plan and incorporated into your routine. If you don’t you are more likely to slip off-plan and eat a family size bar of chocolate!

Check out some of my favourites here including sweet tooth choices like Freddo, Bounty, and many more.

What are your favourites? I love Fibre one bars, Freddo bars and Mini chocolate bars of any kind! the ones pictured below are between 95kcal and 99kcal or around 5 syns each!

More you may enjoy

I have so many healthy recipes not just the ones here so do pop and check them all out in my huge recipe directory here.

If you are trying to lose weight alone without your family eating the same meals why not try my meal plan for one? For families meal plans, how about my winter meal plan, easy to cook meal plan or vegetable-filled meal plan? These and many more meal plans are all found in my meal plan directory.

Weight loss and Exercise Support

I have a lot of weight loss guides and support if you want to exercise including if you have a condition like fibromyalgia.

Have a good look around and see how I can help you achieve your weight loss goals. Request my free resources to get you started too!

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My amazing freebies

I know how hard it can sometimes be to stick to a plan and follow a new routine. Planning is key so here are some weight loss resources that should really help you with that.


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