Say goodbye to soggy sandwiches and farewell to overpriced ones with Packed, a book of lunch hacks and recipes to squeeze more nutrients into your day.

Hertfordshire food writer Becky Alexander and nutritional therapist Michelle Lake have collaborated to show you how to knock up simple and satisfying bites - from vibrant Skip to the Beet Soup to satisfying Good Mood Cookies - while explaining how much goodness there is in every lunchtime snack.

We asked them for some advice on eating out in Watford vs saving time and money on your lunch breaks.

“We have lots of great places to eat in Watford and if you work in the centre you have plenty of choice. However, research shows that many of us are eating the same things most days. We are also spending up to £30 a week on lunch, takeaway coffees and snacks. Some lunches can be really bad value too – the mark-up on sandwiches and salads is eye-watering.

“If you eat a sandwich and crisps each day, you are probably eating more fat and salt than you need, and are not getting the variety your body wants. Even if you buy salads, you are probably not getting enough protein – some contain very little of the 'expensive' ingredients and a lot of cheaper lettuce. If you find that you want a snack at 3pm then your lunch hasn't given you what you need.

“If you buy lunch from the same outlet day after day is unlikely to give you enough variation in your diet. Eating a wider variety of fresh, unprocessed foods helps to cultivate rich and diverse gut microbes. This can help you to avoid heart attacks, fight off infections, reduce allergies and even stay slim.

“Why not take some time this lunch break and explore what else is out there? Swap cheese and ham for tuna, salmon, crayfish, falafel, eggs, tofu or turkey. Make a salad with lentils, kidney beans or brown rice instead of a sandwich.

“Soup or a veggie chilli in this cold weather will feel much more satisfying, and are very easy ways to get lots of veggies into your day.

If you can't get out to buy lunch each day and you make your own, you might need some new ideas to get you started. The book is crammed full of very quick lunch ideas. Each recipe or idea has a handy info box to tell you how it can boost your health and you can save money in just a couple of weeks.

“By strategic shopping, making things ahead, and using your fridge and freezer craftily, creating exciting and healthy lunches every day becomes almost effortless. The health benefits of particular foods are featured throughout, so you know your blood sugar will be balanced, the nutrition will be packed in, and your brain will be kept in top gear.”

In their book, Packed, chapters include get up and go for breakfasts on the run, salads and slaws, filling flasks of satisfying hot food, fork-free meals for sandwiches, dips, and other cutlery-free eats, and snacks and bites for the in-between times and treats.

Packed is out in now, published by Nourish Books. Details: nourishbooks.com