1. Eat much bigger breakfasts. Breakfast is the most pressured part of the day but a bigger breakfast will make you less dependent on lunch. One dieter in the US lost her obese weight load by eating dinner in the mornings.
2. Prepare small meals the night before and take them into work. It is the only way you can guarantee a healthy lunch.
3. Take double the amount of salad you think you are going to eat. We underestimate just how much salad and fruit we need. Taking a virtuous salad bowl can easily backfire if you feel hungry an hour later.
4. Add foods like sauerkraut to a salad to give it plenty of moistness without the need for oil. Olive oil packs 120 calories in every tablespoon, making it more calorie-dense than butter.
5. Make more use of oatcake and rye. Instead of being lulled into low-carb foods, which often contain other undesirable ingredients like aspartame, stock up on alternatives to wheat. Because they are novel to many of us, they make an interesting lunch without too much effort.
6. Take the veggie option at Indian restaurants and takeaways. These are often healthy meals with plenty of flavour.
7. Make it lentils. Lentil-based meals are a good balance between protein and carbohydrate and mix well with vegetables. They are easy to carry and taste good cold.
8. Avoid the obvious snacks in canteens and petrol stations. They tend to use hydrogenated fats as well as sugar substitutes.
9. Drink green tea. Green tea regulates leptin in the body which itself regulates fat metabolism.
10. Replace packaged calorie-rich juices and smoothies with homemade tea drinks. For example, one bag of Pukka's Rose and Chamomile placed in boiling water and left to soak tastes far better than most things out there.