It’s back to work after summer, and if you’re anything like me, this is usually when I start reining in my eating habits after a few months of too much wine and crisps.

I like to prep at least some of my lunches at the weekend. It makes the mornings flow a bit better and means I’m far less likely to get to lunchtime, realise there’s nothing to eat, and make a series of increasingly bad decisions.

I’m gluten-free and try to eat plenty of protein, so that’s reflected here. These are three of my favourite autumn lunches to make ahead.

1. The modular sweet potato salad

The trick is to roast a big tray of sweet potatoes at the weekend. Chop them into cubes, toss with olive or coconut oil, salt and pepper, then roast at 200°C for around 25–30 minutes.

Sometimes I’ll add paprika, cumin or chilli flakes. You can also roast some chicken or cauliflower on the same tray while the oven is on.

Then you’ve got the base for all sorts of lunches:

• Sweet potato, cherry tomatoes, feta and watercress

• Sweet potato, tuna, cucumber and avocado

• Sweet potato, shredded chicken, spinach and feta

• Sweet potato, halloumi, falafel and hummus

• Sweet potato, chickpeas, rocket and tahini dressing

• Sweet potato, roast cauliflower, and any of the above

I add a simple dressing of olive oil, lemon juice, salt and pepper. Keep it in a separate little pot until lunchtime if you don’t want everything going soggy.

I usually eat this cold. 

2. Soup, but make it really good

A flask of soup always feels like a bit of a treat when you open it at lunchtime, especially once the weather starts to turn.

I’m a big fan of minestrone with plenty of beans, vegetables and an unreasonable amount of Parmesan. I make mine with onion, carrot, celery, chopped tomatoes, stock, cannellini beans and whatever green vegetables need using up. Add (gluten-free) pasta if you want it to be extra filling.

We also make what’s known in our house as ‘green soup’. There’s no fixed recipe. It’s usually a mixture of leftover green vegetables, peas, spinach, stock and herbs, blended together and topped with something delicious and cheesy. Parmesan, grated cheddar, feta… vegans, look away.

Both freeze really well, so make more than you need and portion it up.

3. My favourite red lentil dahl

This is a really good, simple dahl based on a Bill Granger recipe. It has loads of flavour, doesn’t require an enormous list of ingredients, and the kids love it too.

It makes around four portions, although I usually double it.

You’ll need:

• 2 tbsp olive oil

• 1 red onion, finely sliced

• A 2.5cm piece of fresh ginger, grated

• 3 garlic cloves, sliced

• Optional: 1 large green chilli, chopped

• 1 tsp ground cumin

• 250g red lentils

• 750ml water

• 1 tbsp lemon or lime juice

• Sea salt

• Fresh coriander, to serve

Cook the onion in the olive oil until soft. Add the ginger, garlic, chilli, cumin and a good pinch of salt, then cook for another couple of minutes until everything smells amazing.

Stir in the lentils and water, bring to the boil and simmer for around 20 minutes, stirring occasionally, until the lentils are soft and creamy.

Finish with the lemon or lime juice, check the seasoning and add plenty of coriander. I take it to work with rice and a spoonful of Greek yoghurt.

It keeps for several days in the fridge and freezes brilliantly.

Also: leftovers.

An obvious one, but worth remembering: when you’re make a curry, chilli, traybake or roast dinner, deliberately cook an extra portion for lunch the following day.

Leftovers are often far better than something made especially for a lunchbox, and tomorrow - you will be very grateful.

Snacks

I tend to boil a few eggs at the beginning of the week. Slightly boring, yes, but they fill me up and stop me reaching for biscuits at 3pm. (sometimes, anyways :) )

And while we’re here: breakfast

I’m currently switching between two breakfasts:

Greek yoghurt bowl

Greek yoghurt, blueberries, walnuts, and a mixture of seeds that I pre-mix in a jar (flax, chia, sunflower seeds), collagen powder (no idea of it works, but it doesn’t taste of anything) and runny honey.

Peanut butter and banana smoothie

I peel and freeze any bananas that are getting close to going brown. They make smoothies extra yum and cold. (ice cream for breakfast - is what I tell the little one) 

I blend banana with milk, oats, mixed seeds, and a very generous spoonful of peanut butter. Chuck it into the Nutribullet - and back to reminding everyone to get their shoes on.