Simple Lunchbox Recipes: Working in the office requires you to be physically and mentally fit. This requires knowing what's in your lunch box and what you eat at work.

When it comes to food, we often confuse the terms healthy and balanced, but in nutrition, they have different meanings. Healthy foods provide essential nutrients, while balanced meals include all nutrients in the right amounts.

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Nutritionists say that many people focus too much on one food group and neglect the others. This can lead to a diet that is either low in nutrients or high in fat and sugar.

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It's crucial to include different food groups and maintain portion control to achieve the right balance. With this in mind, adopting simple and healthy lunch ideas can enhance your daily routine.

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Start Monday with a vegetable-rich upma, which can be made with millet or semolina. Pair it with a sprout salad with lemon and chaat masala, which provides fiber and protein.

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Soft idlis made with lentils and vegetables are a good choice for Tuesday. They're light and rich in protein, and a little fruit makes the meal even more balanced.

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On Wednesday, try a chana-dahi chaat made with boiled chickpeas and yogurt. Adding cucumber, mild spices, and lemon enhances the flavor and keeps your stomach healthy.

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Oat patties are a great option for Thursdays. Enjoy them with mint or tomato chutney and top with pomegranate or seasonal fruit.

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On Friday, make a paneer vegetable wrap with whole-wheat roti, paneer, bell peppers, and lettuce. Adding a little yogurt adds flavor and makes the meal protein-rich.