Try these easy to prepare lunch ideas so that you do not have to depend on your office cafeteria or a nearby restaurant. Remember, a healthy lunch could contain a carbohydrate, protein and vegetable source.

Easy tips on planning meals ahead

These tips can help you save time and reduce the stress of coming up with new ideas while cooking.

Shop smart: Plan to buy groceries over the weekend; it is advisable to go shopping after you have eaten so you will not be tempted to pick up junk and unhealthy foods. Make sure to include- staples like brown rice, whole wheat, broken wheat, oats, dals and pulses. In addition buy lots of fresh fruits and vegetables to create variety. Stock up on low fat milk, curd and eggs.

Cook extras: Cooking extra can help you save on time and energy spent in the kitchen. Prepare a few more chapathis or an extra serving of dal/ sabji which you can use the next day for a healthy packed lunch. If you have chopped extra vegetables, combine them to make a healthy salad.

One dish meals: If you don't like the idea of washing up later, try one dish meals. These are easy to prepare and combine 2-3 food groups in a single serve. They also save on cooking time. You could try a brown rice vegetable pulao, khichadi, dal and green leafy paranthas, porridge with oats, milk, fresh fruit and nuts etc. You can look up cooking sites on the internet which can give you more ideas.

You can try these menu combinations:
1. Brown rice peas pulao and carrot raita
2. Flaxseed Chapathi, gobi sabji and low fat curd
3. Whole wheat stuffed paranthas (aloo/ methi/ carrot/ cabbage/ paneer) with curd or a healthy mint chutney or raw vegetable salad
4. Brown rice or Daliya vegetable khichadi with vegetable raita
5. Vegetable uthappam with chutney
6. Bisi Bele Baath with curd
7. Chapathi rolls stuffed with vegetables and egg whites/ omelet
8. Ragi rotis with chutney
9. Rava or ragi idlis with sambhar
10. Chapathis with paneer and vegetable sabji
11. Brown rice, dal with green leafy vegetable, mixed veg sabji and curd/ buttermilk
12. Chapathi rolls (filling- raw/ cooked vegetables and roasted shredded chicken)
13. Besan chilas with chutney
14. Quinoa with stir fried vegetables and soy chunks
15. Brown rice vegetable pulao, curd and boiled egg
16. Chapathi, vegetable salad and green peas/ channa masala
17. Chapathis, quick bhindi stir fry and plain dal
18. Curd rice with vegetable sabji
19. Whole wheat pasta with vegetables cooked in tomato sauce
20. Methi theplas with beetroot curd
21. Green moong dal pulao with curd
22. Sweet corn and peas pulao with stir fried chicken and vegetables
23. Chapathis with plain dal and channa salad
24. Soy nugget and mixed vegetable pulao (made with brown rice) with cucumber raita
25. Chapathis with egg curry and sliced cucumber