Packed lunches are back! - not only can we save money, it's a great way to eat healthily and reduce wasteful packaging. Gone are the days of one lunch one container fits all, now lunch containers come in vibrant colours containing lunches with an array of colours and tastes.

The first rule of packing a lunch is being prepared, whether you’ve decided to take yesterday's leftovers or to make a fresh new exciting recipe for your lunch, you’ll need to think things through. Here are a few guidelines to get you started on the packed lunch track:

Draft a game plan, have an idea of what foods you will need for the upcoming week to make your lunches both nutritious and exciting to eat. You’ll soon get fed up with a cheese sandwich and an apple every day. Create new ways to use leftovers from the night before, by adding additional ingredients or spicing it up with a different dressing. You can also use leftovers as salad toppings or the base for a soup.

Make sure that you have the four main food groups covered:

• Protein or alternatives, a slice of salami, an egg or a bowl of beans
• Grain Products
• Vegetable and Fruits
• Milk or alternatives, such as yogurt or soy products

Take stock of what’s in your cupboard and what you’ll need to shop for. Remember to check the back of the freezer, fridge and pantry. It might be the excuse you need to start a fresh and sort out your kitchen, replenishing the shelves where need be. A number of foods and ingredients are standards for quick and easy lunches. Keep these in your inventory and you’re be ready to pack a lunch a day of the week.

Protein to go: Canned tuna, fresh fish: fresh or frozen prawns, sliced meats: ham, salami, proscuitto, grilled chicken or salmon, boiled or scrambles eggs, beans: kidney, romano or pinto they can be part of any nutritional lunch, a simple and quick way to make sure you have a protein fix to last you through the afternoon.

Carbs to go: Dried pasta, couscous, brown rice, barley, frozen - wholegrain rolls, pita pockets or wraps. Having these items in your kitchen leaves you the flexibility to bulk up any dish, quickly and easily – put the rice cooker on while you’re having your shower in the morning or at night before you go to bed. Dust off the bread maker and wake up to the smell of fresh bread, ready to take to work or school.

Spice it up: keep a variety of vinegars, mustards and oils, together with herbs and spices, so that you can create sauces and dressing to spice up any meal.  

Keep the fruit bowl stocked: Bananas, apples and oranges are staples which are usually in the fruit bowl, but don’t let your imagination stop there, try kiwi, papaya or apple-pear as a variation to the old tried tested. Remember any fruit can bring a splash of summer to a salad,together with toasted almonds or pine nuts

Fresh Veggies bring a variety of nutrients and minerals to any lunch. From spinach to asparagus, precooked leftovers can add variety to lunches, but fresh vegetables add an extra nutritional punch. Make sure there is a dark green or orange vegetable in your lunch such as broccoli, bell peppers, spinach, romaine lettuce or carrots. Try taking raw carrots, cucumbers, cherry tomatoes with a dip, or make up a herb salad topped with dried fruit, toasted pumpkin seeds or feta cheese. Stock your fridge with easy to prepare veggies and salad items to take to work or school, which you can easily grab in the morning before heading out the door.

Don’t forget the dairy! Single serving yogurts are convenient, but all that packaging is dumped into a landfill after you’ve eaten your tasty treat. So why not buy a larger yogurt (500 to 750ml), and use a reusable container to take your dairy serving to work or school. You can also cut costs by buying plain yogurt and adding your own fruit and nut toppings, a different variety everyday. Select lower-fat single serve yogurts and cheeses made with skim milk for a lower calorie option. Sprinkle feta over your salad, or add grated cheese to grilled veggies in a pita pocket.  If you’re lactose intolerant or just want a change make a soy smoothie with fresh or frozen fruit.

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