Easy lunch ideas for a non cook

[JG24]

Hello.
I have to make a change with how I eat, I could do with losing a fair bit of weight I have no idea how much but 2 years ago I was classed as obese. But the thing that's just triggered me to make a change now is I'm knackered about half way through the day and I think it's mainly because I eat rubbish. Plus I want to take my 3 year old swimming but I won't put a swimming costume on.

I can't really cook and salads and vegetables are so alien to me. But I've discovered I like radishes (thank you hello fresh!) so I brought a salad for lunch today along with a sandwich and I really enjoyed it. But I don't want to just eat that same salad every day and get bored and give up. Today I had salad leaves, sliced radishes, sliced cucumber, beetroot and red wine vinegar (and a cream cheese bagel but I'm hoping to slowly wean off things like that).
I've been googling healthy lunch ideas but I just get so many different salads recipes and it's overwhelming. Where do I start?
Any very easy to prepare, office friendly lunch ideas?
Thanks all

I've just bought some couscous, Mediterranean veg, dried apricots and dried cranberries and sultanas
Any ideas of spices to put in it to make it Moroccan?

if its energy you want then its protein, grains , seeds

Veggies help fill you so you arent reaching for bread

Protein - from meat or beans ( and other food groups ) are slow releasing so you dont get those sugar highs, then crashes an hour later which gets you reaching for sugar

Ive lost 2 stone and kept it off for 2 years nearly now

Im not a big eater, I work shifts, I have caring responsabilities as well as a home and family - and a dog - so eating was very ad hoc - grabbed a sandwich as and when , a packet of crisps - even better I combined the two :)

Im also an insomniac, surviving on around 4 hours a night

Im up at 5 am, away at 5:30 , home at 10am ( after putting in three miles of steps in my job ) then grab the dog take him for two miles before I finally sit and have a coffee and breakfast. In the past Id have reached for the toast. I was tired, hungry and wanted instant gratification . Now breakfast ( if Im really hungry ) is greek yoghurt and fruit

If Im not really hungry I hold off and then have a hearty lunch. At the moment Im having a slice of rye bread, piled with salad veg - beets , cucumber, scallions, rocket, sliced gherkin, then I top it at the moment with cottage cheese and a tin of mackerel in spicy tomato sauce. Not to everyones taste ( Im weird I know ) but that then keeps me going till dinner time - in this house 7:30 ish

If Ive had fruit and yoghurt for breakfast then yes I get peckish around 3pm so its a handful of nuts and fruit - keeps me going till dinner

Dinners are the usual typical family meals - Spag Bol, shepherds pie, curry, stews, the usual meals, the difference is VEG. I dont even like veg, but I pile it on. Half the plate is veg I roast veg, stir fry veg, eat it raw ( salad ) make it into dips and sauces - I eat a ruddy rainbow of veg now. Yes I do have potatoes - plain boiled , wedges in the air fryer lightly coated with proper oil ( not fry lite ) jacket spuds, chips ( air fryer ) brown rice , wholemeal pasta - I have these foods because they help fill you and are slow releasing so you dont sugar spike and crash

15k steps is average for me. I cycle when I can - at least 10 miles 2 or 3 days a week , I do park runs on Saturdays ( when I can - and I walk, dont run )

Im on the go most of the day

And Im functioning pretty well with so little sleep because my diet is as good as I can make it ( bed at between 12 and 1am and up at 5 - 7 days a week )

The correct fuel will energise you - well it will keep you going :)

It's a great aim, it's worth taking into account that as you get a little older it's harder to lose weight, so if weight gain is a goal it's worth using a calculator to understand how many calories you should eat to lose weight. I appreciate tracking food is boring but I find it essential.
If the goal is simply to eat healthier, more nutritious, whole food that's a fab aim but might not make you lose weight - so just don't mix up the two goals! As an example a mcdonalds big mac is about 550 calories so I can lose weight having a big mac for lunch and dinner every day, whereas avocado and scrambled egg using butter, 2 slices of thick toast, a whole avocado and 3 eggs followed by a banana, is more like 750 calories, so I'd lose less weight/not lose weight compared to the big mac diet - but it's much more nutrient dense, has protein, fibre, healthy fats, omega 3s, fills me up etc etc etc

If you use Hello Fresh, try switching to Mindful Chef - lovely fresh ingredients and they tell you the calories per portion, plus they send you the recipe booklet for every recipe that month (even if you order 1 meal a week), so you can use that as a way to get free healthy, calorie controlled ideas too!

Just as an update I have tested a few things

I've had a base salad of - baby salad leaves, cucumber, radishes, baby tomatoes, beetroot, grated carrot
Then I have added different things each day so ..
Feta, olives and Balsamic vinegar
Baked salmon fillets with garlic and herb salad dressing
Tinned mackerel in tomato sauce
Tinned tuna with garlic and herb dressing

Ainsley Harriet Moroccan couscous with roasted veg (red and yellow peppers, red onion, courgette) and dried apricots and sultanas

Ainsley Harriet Mediterranean couscous with roasted veg as above and feta

Leaves, Sliced mozarella, sliced big tomatoes, balsamic vinegar

Broccoli cooked with lemon and soy sauce, asparagus and mozzarella

Dirty rice - chopped red and yellow peppers, carrots, onions, mushrooms, mince fried with Cajun spice, with rice cooked in chicken stock

Plus snacked on boiled eggs and grapes every day

Need to start thinking of more things now!
Thanks for everyone's suggestions, I'm going to have another read through!