“If there’s one macro to prioritise at lunchtime, it’s protein. A protein-rich meal will keep your blood sugar stable, ensuring you don’t have a slump and reach for caffeine or sugary snacks. Think of a fist-sized portion of protein as your guide when you’re short on time. The biggest mistake men make is assuming soup or salad alone will hold them until dinner – it won’t. Protein combined with nutrient-dense calories will leave you satisfied and energised for hours. Eggs, beans, grass-fed meat and oily fish like salmon or mackerel are some of the best options to work into your lunch.” – Kelly Mulhall, nutritionist & founder of The Natural Balance

“White bread, pasta and rice are little more than sugar in disguise, with next to no nutritional value. They can also create a vicious cycle of sugar cravings and hunger pangs. If you find yourself battling post-lunch fatigue, it’s time to go low carb. Say goodbye to white bread and starchy veg like potatoes. Instead, choose nutrient-packed alternatives such as broccoli, butternut squash or cauliflower rice. Pair these with high-protein options like fish, meat, eggs, nuts or seeds to maintain steady energy levels throughout the day.” – Bridget Hancock, registered nutritionist 

“When it comes to pre-packaged sandwiches, salads or wraps, don’t just count the calories – look at the quality of the nutrition. Some Pret sandwiches, for instance, pack more calories than a Big Mac, thanks to the calorie-heavy sauces they use. And not all calories are created equal. Prioritise options with quality protein over carb-heavy meals. A golden rule: if the ingredients list reads like a chemistry experiment, chances are it’s ultra-processed – not ideal for your health.”– Kelly 

“If you must grab something pre-packaged, try to hit these key metrics: at least 20g of protein to keep you full and focused; 6g of fibre to support digestion; 10-20g of healthy fats for long-lasting energy; and less than 5g of sugar per portion. Sodium is another one to watch – ideally keep it below 1.5g per serving. Avoid anything that reads like a chemical cocktail to limit your exposure to inflammation-causing additives.” – Hannah Trueman, dietetic medicine specialist & nutritionist 

“Mass-produced sandwiches from supermarkets are notoriously ultra-processed. Their bread is loaded with sugars and preservatives, while calorie-dense mayo and sauces only add to the nutritional shortfall. Instead, try a café or deli where you can pick quality ingredients. Go for wholegrain, seeded or sourdough bread, not white, sliced, long-life bread. Top it with your favourite protein – grilled chicken, eggs, tuna, falafel – and pile on greens like spinach or rocket. Bonus points for avocado – it’s creamy like mayo but loaded with heart-healthy fats. A falafel, hummus and salad wrap is also a good choice.” – Kelly 

“My go-to advice? Create your own lunch bowl. Supermarkets make this easy – the M&S Super Wholefood Nutty Salad paired with Chilli, Garlic & Paprika King Prawns is a winner, as is Waitrose’s Wheatberries, Lentils & Green Veg packet with a side of salmon. In Sainsbury’s, I’d pick up a couple of veg-and-grain pots like the Taste the Difference Four Bean Salad and add a protein boost. The options are endless.”  – Kelly 

“Be cautious with veggie soups that lack protein – they might seem healthy but won’t keep you full for long. Look for soups with added beans, lentils or lean meats, or pair one with a protein-rich side like grilled chicken or tinned fish." – Hannah 

“If you have kitchen access at work, spend five minutes assembling your own salad. My easy go-to: rocket, avocado, sundried tomatoes in olive oil, anchovies or feta, and pre-cooked boiled eggs. Walnuts on top add healthy fats for hormone balance and heart health. Better still, you can save leftovers for tomorrow. Alternatively, hit up your local deli for a nutrient-dense salad with plenty of leafy greens, protein, avocado, nuts and seeds. For dressing, stick to olive oil and vinegar or fresh lemon juice – ditch the cheap processed dressings.” – Bridget 

"Eating the same thing every day is a fast track to nutrient gaps. Mix it up throughout the week to get a diverse range of vitamins and minerals. Think colourful grain bowls, protein-packed soups, and different vegetables to keep things exciting and healthy." – Hannah 

“Not every lunch is perfect, but a well-stocked desk drawer can make up for it. Think quality snacks like Clearspring nuts and seeds, edamame, Nakd bars, or dark chocolate-covered mango. If you’re grabbing a protein bar, read the label carefully – I recommend Vitl bars for a smart combination of protein, vitamins and minerals.” – Gabriela Peacock, founder of GP Nutrition