Pack and chill, then take to work the next day and pop in the fridge until your break.

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Bean and feta frittata
Serves 2 (or use for 2 lunches)

Heat the oven to 180°C/fan 160°C/gas 4. Line an 18cm cake tin with non-stick baking paper. Put 175g frozen broad beans in a mixing bowl, cover with boiling water and leave for a few min to thaw. Drain and put back in the bowl. Mix in 5 eggs, a handful fresh basil, 60g reduced-fat feta, a pinch chilli flakes and 3 chopped spring onions. Pour into the tin, then bake for 30–35 min until just set. Cool in the tin, then slice into wedges and chill. Serve with salad and fresh tomato salsa.

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Nutty tofu rice salad
Serves 2 (or use for 2 lunches)

Heat a 250g pack ready to heat lime and coriander basmati rice (we used Tilda) according to the instructions. Empty it into a bowl, then add 150g frozen peas or soya beans and 4 chopped spring onions. Leave to cool. Mix in a pinch chilli flakes, 2 chopped satsumas and
a 160g pack marinated tofu pieces. Divide between 2 lunchboxes.
In a small bowl, whisk 2tbsp each crunchy peanut butter, lime juice and water until smooth. Drizzle over the salads, then cover and chill.

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Med-style pasta salad
Serves 1

Boil 50g wholewheat pasta according to the pack instructions until al dente, then drain and transfer to a large bowl to cool. (Alternatively, use leftover pasta from the night before.) Mix in 25g sliced dried pitted black olives, 1 large chopped tomato, 100g drained and sliced roasted peppers from a jar, a handful fresh basil leaves and ½ x 125g torn ball light mozzarella. Transfer to a lunchbox, drizzle with 1tbsp thick balsamic vinegar, then cover and chill.

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Thai prawn noodle broth
Serves 1

Spoon 2tsp miso paste and 1tbsp Thai curry paste into a 750ml (approx) heatproof jar or container. Add 150g cooked egg noodles, ½ each shredded courgette and large carrot, ½ sliced red pepper, 100g cooked peeled king prawns and a few lime wedges. Seal and chill. Remove from the fridge 20 min before you want to eat. To serve, take out the limes, then top up the jar with boiling water and squeeze in lime juice to taste. Stir, then leave to heat for 5 min before eating.

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Tuna and potato salad
Serves 1

Boil 140g new potatoes in their skins (sliced if large) for 14 min, adding 100g green beans to the pan for the last 2 min. Drain and rinse, then leave to cool. Mix with 2 handfuls spinach, watercress and rocket salad, a 120g can no-drain tuna and 5 or 6 halved cherry tomatoes, then pack into a lunchbox. In a small lidded jar, shake 2tbsp fat-free natural yogurt with 1tsp dijon mustard. Chill both. To serve, drizzle the dressing over the salad.