The Ultimate Office Lunch Guide for Australian Workers

The Australian worker spends an average of $45-60 per week on bought lunches. Over a year, that's more than $2,500 that could be saved by packing from home. Beyond the financial benefits, bringing your own lunch gives you control over nutrition, portion sizes, and ingredients—crucial for maintaining energy and focus throughout the workday. This guide covers everything you need to successfully transition from cafeteria regular to lunch-packing pro.

Assessing Your Office Environment

Before planning your lunch strategy, evaluate what resources you have available at work. The facilities in your office significantly impact what types of lunches are practical.

Refrigeration Access

If you have access to a shared refrigerator, you have maximum flexibility—you can safely bring any type of food and store it until lunch. However, shared fridges come with challenges: items can be moved, stolen, or left in an already-full fridge. Consider using a clearly labelled container, arriving early enough to secure fridge space, and having a backup plan for days the fridge is unavailable.

Without refrigeration access, you'll need to rely entirely on your insulated lunch bag and ice packs. This limits you to about 4-6 hours of safe storage for perishable foods. Alternatively, focus on shelf-stable options that don't require refrigeration.

Heating Options

Access to a microwave expands your lunch options enormously. Soups, stews, curries, pasta dishes, and leftovers from dinner all become viable options when you can reheat. If microwave access is limited (long queues, limited time), consider meals that taste good at room temperature or invest in an insulated food jar that keeps food hot from morning until lunch.

Choosing the Right Lunch Bag for Work

Your lunch bag makes a statement about your professionalism. While function matters most, appearance isn't irrelevant in a work context.

Professional Aesthetics

Look for lunch bags in neutral colours (black, grey, navy) with clean designs that wouldn't look out of place alongside a briefcase or laptop bag. Avoid childish patterns or overly casual designs if you're in a professional environment. Some bags are specifically designed to look like regular work totes or briefcase inserts.

Practical Features for Commuters

If you commute via public transport, consider how the bag fits with your other items. Can it attach to a backpack or fit inside a larger work bag? Does it have a shoulder strap for hands-free carrying? Is it rigid enough to protect contents if jostled on crowded trains?

For drivers, stability matters—choose bags with flat bottoms that won't tip over in a footwell or on a car seat. Some bags feature clips or straps designed for securing in vehicles.

Size Considerations

Office lunches often need more capacity than you might expect. Beyond the main meal, you'll want room for morning and afternoon snacks, a water bottle, and perhaps coffee supplies. A 5-9 litre capacity suits most office workers. Measure your usual containers before purchasing to ensure they'll fit comfortably.

Meal Planning for the Office

The best office lunches share certain qualities: they're substantial enough to power an afternoon of work, quick to eat during limited breaks, and professional enough to consume at your desk or in meetings if necessary.

Meals That Reheat Well

If you have microwave access, these categories work exceptionally well:

• Curries and stews: Often taste better the next day as flavours meld
• Pasta dishes: Add a splash of water before reheating to prevent drying
• Grain bowls: Rice, quinoa, or farro with vegetables and protein
• Fried rice: Uses up leftovers and reheats perfectly
• Casseroles: One-dish meals that portion and reheat easily

Meals That Work Cold

For those without microwaves or who prefer cold lunches:

• Salads: Keep dressing separate until eating; include protein for substance
• Wraps: More portable than sandwiches, less likely to become soggy
• Mediterranean plates: Hummus, falafel, tabbouleh, pita—served cold by tradition
• Asian-inspired noodles: Many noodle salads are designed to be eaten cold
• Cheese and charcuterie: Elegant and satisfying, no heating required

Meals for Eating at Your Desk

When you'll be eating while working or in back-to-back meetings, choose foods that are clean to eat and don't require attention:

• Wraps that can be eaten one-handed
• Grain bowls with bite-sized pieces
• Finger foods like sushi, spring rolls, or meat pies
• Pre-cut fruits and vegetables

Optimising Your Morning Routine

The biggest barrier to packed lunches is morning time pressure. These strategies minimise morning effort:

Prep the Night Before

Assemble as much as possible before bed. Pack containers, gather snacks, and prepare anything that won't suffer from overnight storage. Store your packed bag in the refrigerator so you can grab and go without thinking about ice packs or temperature concerns.

Use Leftovers Strategically

When cooking dinner, intentionally make extra for the next day's lunch. Portion the lunch serving before sitting down to eat—this prevents overeating at dinner and ensures you have lunch ready. Store the lunch container directly in the fridge, ready for morning.

Batch Cook on Weekends

Dedicate 1-2 hours on Sunday to preparing the week's lunches. Cook a large batch of grains, prepare multiple protein servings, and pre-cut vegetables. Some people prepare fully assembled meals in containers; others prefer prepped components to mix and match throughout the week. Find the approach that suits your preferences.

Storage and Reheating Best Practices

Proper handling ensures your food remains safe and appetising until eating time.

Container Selection

For office use, prioritise containers that are microwave-safe (if you'll reheat), leak-proof (essential for commuters), appropriately sized (avoid excessive empty space), and easy to clean (removable seals, simple shapes). Glass containers reheat more evenly than plastic and don't absorb odours, but they're heavier to transport.

Reheating Tips

For even microwave heating, spread food in a ring around the plate's edge rather than piling in the centre. Cover with a damp paper towel to prevent drying. Heat in intervals, stirring between, rather than one long burst. For rice dishes, sprinkle with water before reheating to restore moisture.

Managing the Shared Fridge

Label your container clearly with your name and the date. Use a container shape or colour that's distinctively yours. Don't leave food for more than one day—take uneaten food home. Be courteous about space, especially in small offices with limited fridge room.

Beating the Afternoon Slump

What you eat at lunch directly impacts your afternoon energy and focus. Strategic food choices help maintain productivity throughout the day.

Balance Your Macronutrients

Include protein (chicken, fish, legumes, tofu), complex carbohydrates (whole grains, vegetables), and healthy fats (avocado, nuts, olive oil) in each lunch. This combination provides sustained energy release rather than the spike and crash of simple carbs alone.

Watch Portion Sizes

Overly large lunches can leave you sluggish as blood diverts to digestion. Aim for a moderate portion that satisfies without stuffing. You can always supplement with afternoon snacks if genuinely hungry later.

Include Protein and Fibre

These nutrients take longer to digest, providing sustained satisfaction. A lunch of simple carbohydrates (white bread, white rice alone) will leave you hungry and tired within hours. Adding protein and fibre-rich vegetables transforms the same base into a more sustaining meal.

With some planning and the right equipment, packing office lunches becomes second nature. Beyond the significant financial savings, you'll enjoy healthier meals, avoid queues and crowded cafeterias, and have full control over what fuels your workday. Start with a few days per week if a full commitment feels overwhelming, and build from there. Your wallet, your health, and your afternoon productivity will all benefit.