Seven-day plan
Before you start
Butter and margarine are high in calories and fat, so all these recipes are designed to be made without.
If you can't say no to butter, use sparingly.
A little ripe avocado, spread like butter on your toast or for sandwiches can make a healthier alternative.
Monday
Spicy chicken and roasted vegetable tortilla wrap
The night before: pop chopped courgette, pepper, mushrooms and strips of chicken breast into a roasting tin.
Lightly brush with olive oil, paprika and ground chilli and put in the oven on a low heat until the chicken is well cooked and veg is tender.
In the morning: pack into a plastic container and take to work with a tortilla wrap and a handful of ready-washed salad leaves.
For just-made freshness, assemble your wrap at lunchtime.
Tuesday
Couscous mixed with chopped vegetables and fresh herbs
Low-fat yogurt
Couscous is as versatile as pasta and takes just five minutes to cook.
Try it with a variety of raw or cooked vegetables, chopped avocado, walnuts or beans and stir in plenty of fresh herbs.
Wednesday
Watercress, spinach and rocket salad with red peppers, red onion, smoked mackerel and a balsamic dressing
Fruit juice
You can quickly assemble this simple salad in your lunch hour.
You can substitute tinned tuna or salmon for mackerel.
Make up the salad dressing at home and pop in an old jam jar to keep in the office fridge.
You can use extra-virgin olive oil, then whisk in a little balsamic vinegar and lots of freshly ground black pepper. Experiment by adding lime juice, some Dijon mustard or dried herbs such as basil or rosemary.
Thursday
Roast beef sandwich on rye bread with horseradish and rocket leaves
Piece of fresh fruit or prepared fruit chunks
Buy pre-sliced beef and make at home.
Get organised and prepare your fruit at home too, rather than spending on shop-bought versions.
Friday
Jacket potato with cottage cheese and chives and a large green salad
Cereal bar
Use your work microwave for a healthy hot potato rather than heating a ready-meal.
Pierce a washed spud all over and pop in the microwave on high heat for ten to twelve minutes, depending on size.
Spear with a knife to ensure it's cooked all the way through then serve with cottage cheese, chives and salad.
Saturday
Poached or scrambled egg on wholemeal toast with grilled field mushrooms and tomato
Fruit smoothie
Enjoy a cooked brunch with a home-made fruit smoothie – try whizzing up a banana, berries and some pineapple with a little orange juice.
Sunday
Homemade vegetable soup, eg spicy parsnip, pea and watercress, tomato and basil or carrot and coriander
Crusty granary bread
Canned fruit in juice with low-fat Greek yogurt
For spicy parsnip soup, fry chopped onions, spring onions and garlic in a little oil until brown.
Add chopped parsnips, potatoes and a tablespoon of garam masala mixed spices.
Add a pint of vegetable stock and cook until veg is soft.
Whiz up in a blender until smooth and stir in a tablespoon of tahini paste before serving.
Make a double batch and you'll have enough for Monday's lunch, too.