Protein-packed lunches to ease the recovery of lunchtime joggers

There exists a faction of workers known as “runners” who sacrifice most of their lunch break to a jog. You know the type: they slip away, then return a while later, looking suspiciously bright-eyed and rosy-cheeked for a Monday afternoon. They then proceed to tuck into something wholesome as we reflect on how we spent the past hour (11 minutes waiting for our turn at the office microwave, 49 minutes on the internet).

We commend these folk for their devotion to their art because the truth is we would love to be one of them. So, with this in mind, here are some protein-packed ideas for faster recovery to enjoy when you get back to your desk, as they say the best time to eat is straight after exercise …

For the veggies among you, prepare puy lentils at home by cooking them in stock with a peeled garlic clove and a bay leaf. Fry cubed tofu. Cool and pack together in your lunchbox with chopped parsley, chives, crushed garlic and a dressing of olive oil, red wine vinegar, salt and pepper.

If you want something filling, with no need to reheat, make a massive cold noodle salad at home, packed with goodies and lots of texture. Cook, drain and cool glass noodles and add shredded chicken, a boiled egg, finely chopped cabbage, spinach leaves, grated carrot and sesame seeds. The dressing is key here: combine sesame oil, rice wine vinegar, fish sauce, soy sauce and crushed garlic.

Enjoy a workout classic, a luxury breakfast as lunch. Microwave 3 whisked eggs for an omelette: cook for 10 seconds at a time, whisking each time you open the oven door, until the desired consistency is achieved. Have the omelette with Parma ham or smoked salmon, and some spinach leaves.

• Caroline Craig and Sophie Missing are authors of The Little Book of Lunch (Square Peg)