Don't Say "Sandwiches": How to Boost Your Lunch Box

What makes a good box lunch?Emily, Croydon

In short: Leftovers. We all want to avoid turning on the oven or stove too often - to save energy and time - so prepare dinner with an eye on tomorrow's lunch. "Always keep your lunch box in mind," advises Georgia Levy, author of the recent Let's Do Lunch. "What can you do to your dinner to make it lunchbox friendly?" Roasted vegetables, for example, can reappear between two slices of bread with cheese, herbs, and "something crunchy," which can range from shredded carrots or cabbage (a quick coleslaw, for example) to a handful of chips.

< p class="dcr-3jlghf">You'll also want to look to things that can sit comfortably for a while. "Pasta salads are great," says Levy, "because they improve over time at room temperature." In addition, they will appeal to young and old alike. If you're struggling with the former, Ed Smith, author of Crave, suggests starting with tomato sauce, for the simple reason that "my son rejects anything that looks like a leaf." Chopped cherry tomatoes, sweet corn and green beans, according to Smith, can be slipped in, along with a few chunks of cheese or tuna. All of this is packed with extra raw veggies (carrots, cucumbers) and olives: "Little hints of flavor are usually thinned out." If, however, pasta is heading to the office, Smith would use “lots of different vegetables [some pickled, some not], feta, roasted red pepper strips in a jar – lots of flavor, lots of energy, a bit of acidity and summer zing”. What's not to like?

Pesto alla trapanese (for which you mix almonds, garlic, basil and olive oil, then toss in chopped tomatoes) won't disappoint either, Levy says, "It sits beautifully and doesn't feel too heavy." The same goes for grain salads, whether you use maftoul (giant couscous), freekeh, or bulgur. “I love tabbouleh, if you have time to chop all that parsley,” says Levy, who tops hers with a big dollop of hummus or something eggplant. A few slices of bread would make a great side dish.

It's also worth using up your noodles, and soba is Levy's top choice. "Put crispy things in there that won't be disturbed whether they're in or out of the fridge." We're talking red or white cabbage, fennel, celery, edamame, peas, shredded carrots - that sort of thing. Season with tahini or Chinese sesame paste mixed with soybeans, honey or maple syrup, rice wine vinegar and, perhaps, a little garlic. If, however, delicate rice noodles are more your thing, keep the dressing (soy, lime juice, chili, and a pinch of sugar for Levy) on the side.

You will then want a game plan for overcoming the afternoon slump, be it a piece of fruit, a flapjack (follow Anna Jones, author of One: Pot, Pan, Planet, adding some grated carrot and apple to the mix) or Levy's date cocoa bars (hazelnut blitz, quinoa, almonds, honey, dates and cocoa). A stash of roasted nuts might also work for adults: Levy adds salt, olive oil and a squeeze of lime to the cashews straight from the oven. "You get these pingy, zingy nuts." And who wouldn't work for a handful of them?

Have a culinary dilemma? Email feast@theguardian.com