MANY workers simply grab a sandwich at lunchtime, or nip out for a pricey pastie.

But such dull dining does nothing for your health, or your wealth – a bog-standard sandwich, crisps and drink can be full of fat and salt, low on nutrients, and easily set you back around £30 a week.

But Caroline Craig and Sophie Missing insist that, with just a little preparation and effort, every lunch hour can be something to look forward to.

The duo, both keen foodies who work in the publishing industry, have put together The Little Book Of Lunch to inspire people who are stuck in a boring lunch rut.

The book is filled with simple, quick recipe ideas ranging from the exotic-sounding Faux Pho – a chicken noodle soup – to salads, dishes you’d be happy to eat for your evening meal, and sandwiches, often with a twist.

The recipes can be made either the night before or in the morning before you set off, and they’re accompanied in the book by meal planners and even suggested shopping lists.

Here are recipes to try: Chorizo, egg & potato salad 8-10 small, or new potatoes 2 eggs, at room temperature 15cm piece of chorizo sausage Olive oil for drizzling 1tbsp freshly chopped chives Salt Wash the potatoes and add to a pan of cold, salted water as you go. Simmer until they’re cooked and can be pierced easily with a knife. Usually about 10-15 minutes.

To save time and washing up, cook your eggs in the same pan as the cooking potatoes: give them a good rinse, and pop into the pan with them. Cook for about seven minutes for a soft yolked egg, before removing from the pan and running under the cold tap.

Meanwhile, chop the chorizo into small chunks and heat a non-stick pan on the hob. Simply add the chopped chorizo, and cook until the fat begins to run and the sausage is crispy in places. Drain the cooked potatoes and add to your lunch pail. Top with the cooked chorizo, a drizzle of olive oil, and the chives. Give it a stir and sprinkle over some salt. Wrap the two eggs in their shells separately in kitchen roll. At lunchtime, peel your boiled eggs and cut into segments, topping your potato dish.

Faux Pho 2 spring onions, finely chopped 450ml weak chicken stock Splash of fish sauce 1/2 lime Handful of mint, leaves picked and washed Handful of coriander Handful of basil Large handful of leftover chicken, roughly pulled into pieces 1 portion of rice noodles 1/2 red chilli Srichacha chilli sauce (optional) Add the spring onions to a non-stick pan on a low heat and cook until they start to colour.

Put the stock in a pan on medium heat, adding the fish sauce and the juice of a quarter of the lime. Heat until almost boiling, and while it’s heating, prepare your herbs and place in a container.

Put the chicken in a separate container or wrap in a small piece of foil. Place the rice noodles in a large heatproof bowl and pour over some boiling water. Cover with a tea towel and leave for three minutes.

Remove the spring onions from the heat and wrap in a small piece of foil. The stock should now be simmering, so empty into a flask. Drain the noodles and place in a sealable container.

At lunchtime, carefully decant the hot stock into a bowl, then add the noodles, chicken, spring onions and herbs. Lastly, snip the chilli into the bowl, and squeeze the remaining quarter of lime juice generously.