Dietitian Susie Burrell's advice for a work lunch that actually keeps you satisfied throughout the day

The summer holidays have come to an end and most Aussies have returned to work and school.

The return has brought about the need to pack or find nutritious, tasty and filling lunch options that ideally don't break the bank.

A well-balanced lunch, that will keep you full and satisfied until mid to late afternoon will contain a decent serve of lean protein, some good quality carbs for energy as well as at least a cup or two of vegetables or salad to add bulk and dietary fibre.

READ MORE: Doctor weighs in on how much coffee is too much

In many cases, food court lunches are low on the salad and vegetable bulk, and are instead filled with plenty of processed carbs including wraps, white rice and thick slices of bread.

For this reason, if you can pack your lunch, your nutrition and your wallet will be a lot better off.

Leftovers

Not only are leftovers a great way to save time and money, but enjoying a substantial hot meal such as leftover lean meat with cooked veggies, pasta or a stir fry means that you will likely consume a much larger amount of protein and vegetables, which will help to minimise the late afternoon cravings.

READ MORE: How Sam feels better at 44 than he did in his thirties

Utilising leftovers also helps to minimise food prep time each week and you will find that you can cook just a couple of larger meals such as a spinach pie, pasta bake or schnitzels and then use them for several different meals.

Soup or salad and a sandwich

One of the most common mistakes we make with lunch is that our choices are too light and we are left craving sweet foods an hour or two after eating.

Rather than enjoying plain sushi, a sandwich or a wrap, get into the habit of completing the meal with a large bowl of soup or salad and you will find lunch a lot more satisfying.

READ MORE: Three questions to ask yourself when you start weightlifting

Pre-made meals

There is a growing range of both fresh and frozen meals that are much higher in protein than traditional pre-made meals which tended to be carb heavy. The newer options can make a filling, convenient and cost-effective way to enjoy a nutritionally balanced lunch at work.

Look for options that contain 400 to 500 calories, at least 20 grams of protein and 30 grams of carbs along with a vegetable serve or two. These meals are also a great option when travelling or to keep as a back up as a quick and easy lunch or dinner on the go.

Grazing plate

Sometimes it is not inspiring to think of another salad or sandwich for lunch.

When the old classics just aren't doing it, munching on a mix of cut up vegetables, crackers, a protein (like tuna, salmon or a hard boiled egg) along with a little dip or nuts or cheese is a tasty way to get all the nutrients you need, minus the food prep.

READ MORE: The comfy minimalist ballet flat you've been searching for

Breakfast as lunch

Whether you prefer eggs or an omelette, a toasted baked bean sandwich or granola and protein yoghurt with fruit, all of these popular breakfast choices can easily be enjoyed as a nutritionally balanced lunch.

Team eggs with extra veggies and wholegrain bread, baked beans or toasted lean meat as a sandwich or a cereal bowl with fresh fruit and nuts and seeds for a tasty, filling lunch meal.

FOLLOW US ON WHATSAPP HERE: Stay across all the latest in celebrity, lifestyle and opinion via our WhatsApp channel. No comments, no algorithm and nobody can see your private details.