'Zero prep and it costs $5': Office workers share the low-effort, low-cost lunches they swear by at work

New Years is all about change, with many of us trying to overhaul our diets in an attempt to get healthier and eventually getting overwhelmed.

But you know what they say: If it ain't broke, don't fix it.

Some of the nine.com.au team's go-to office meals from the past year are the perfect blend of easy and healthy, helping us keep on track with our resolutions without changing our ways entirely.

Watch the video above

Here are the foolproof office lunches our writers have sworn by.

Maddi

"My go-to lunch is a $3 tin of John West Tuna in onion and tomato savoury sauce with a $2 Sunrice Herb & Garlic Flavoured Rice Cup.

"It's an easy lunch that requires literally zero prep, packs in 16 grams of protein, and only costs $5 per serve.

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READ MORE: 'How I prepped a week of healthy lunches for under $25'

"That's $25 per week (cheaper if Coles has a sale) which is what you'd pay for one sandwich and a drink at some lunch spots in the city!"

Kahla

"If I haven't prepped something at home, I'll go to the supermarket near the office and get tins of tuna, baby spinach, cherry tomatoes and those little single-serve tins of chickpeas to get through a few days of lunches – that way I know it's healthy and still more cost-effective than buying lunch out

"Otherwise, I am devoted to beans. Lunch is usually leftovers from whatever bean stew or braise I've made the night before with a tin of butter beans, veggies and some kind of sauce made of tomatoes or stock and condiments like miso or harissa."

Madhurima

"I make what my family have affectionately nicknamed 'chaat mix'. It's similar to the Indian dish chaat, which combines chickpeas, potatoes, chutneys, yoghurt, and spices, depending on what type you make.

"While chaat is typically layered, I mix together chickpeas, tomatoes, capsicum, onion, chilli, coriander and potatoes, with spices such as chaat masala (found in Indian and regular grocery stores), ground chilli, salt and pepper

"Before digging in, I top it with neemki (a fried crouton-like snack that can be found in Indian grocery stores) and sometimes cut-up boiled eggs for some extra creaminess and protein.

"It's perfect to mix together and store in the fridge for a few days, and it's easy to transport in a lunchbox on a long commute – though it needs to be refrigerated as soon as you get there."

Jo

"This year I have been making a lot of toasted cheese and tomato sandwiches in the office sandwich press.

Kristine

"If I'm organised I cook a lentil bolognese pasta which is my favourite meal prep – high protein, high fibre, low calorie and super yummy

"Usually though I am not organised so, like Jo, I've been a regular ham and cheese toasted sandwich eater."

Jemima

"My classic meal prep is to roast chicken breasts in the oven, steam some veggies and bake a potato. It's boring, but it's cheap and I don't have to think."

Siena

"I always get a roast chicken from Coles, and make a big batch of that shredded with Ancient Grains twist packs, cucumber, capsicum, avo, tomatoes, cottage cheese and hot sauce - loads of vitamins, proteins and carbs."

Mikala

"Usually I buy lunch, but if I'm making it, I love bringing in something like a ham and cheese sandwich that I can chuck into the sandwich press. It's so easy and tasty! And I always bring a side of chippies to have with it."

Jess

"I try to make a big batch of salad – quinoa, cucumbers, capsicum, red onion and chickpeas with a simple lemon, olive oil, garlic and red wine vinegar dressing – and bake or pan-fry seasoned chicken."

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