10 Scientific Reasons to Pack Your Lunch Instead of Buying It
Except maybe on Friday. I’m only human.
Let’s play a game:
It’s 12:30 PM. You’re starving. You walk to the café near work. You get the usual — maybe a wrap, a muffin, a “healthy” drink. Thirty minutes later, you’re slightly full, kind of broke, and somehow still thinking about snacks.
Sound familiar?
It’s time we had the lunch talk — and why bringing your own is one of the best things you can do for your health (and your bank account).
Here are 10 science-backed reasons to pack your lunch instead of buying it at work — and no, it’s not just about saving money (although yes, it’ll do that too).
1. You’ll Probably Eat Fewer Calories (Without Trying)
Studies show that people who eat out consume up to 200–400 extra calories per day compared to those who eat home-prepared meals. That’s a whole side of fries — or a muffin you didn’t plan on.
2. You’ll Avoid the Hidden Sugars and Oils
Café and takeaway meals often contain ultra-processed seed oils, hidden sugars, and additives to enhance taste and shelf life. When you cook at home, you’re in charge of the ingredients — and your future arteries will thank you.
3. You’ll Save Money — A Lot of It
The average bought lunch costs $12–$20 a day. Multiply that by 5 days a week, 48 work weeks a year… that’s over $3,000 annually. You could literally fly to Italy and make your own pasta for that.
4. Better Blood Sugar Control
Packing your lunch means you can include balanced meals with protein, fibre, and healthy fats — which stabilise blood sugar and reduce that 3PM energy crash. No more regrettable vending machine raids.
5. Less Food Waste
Leftovers from dinner? Boom. Tomorrow’s lunch.
Packing your lunch helps reduce food waste at home — and makes sure that tray of sad carrots in your fridge actually gets eaten.
6. You’ll Eat More Vegetables
Home-packed lunches are significantly higher in vegetables compared to takeaway options. One study found that home-cooked meals include nearly double the amount of fibre and plant-based nutrients.
Pro tip: add a handful of leafy greens to anything and it suddenly becomes a wellness moment.
7. You’ll Feel More in Control (Which Actually Lowers Stress)
There’s something powerful about not being at the mercy of café lines, “sold out” signs, or mystery sauces.
Research shows that routines around food and preparation reduce cortisol levels, increase satiety, and improve digestion.
8. You Can Supercharge It With Functional Ingredients
Want to add Gut + Digestion Powder to your soup? Or a scoop of Collagen Plus+ in your smoothie?
Good luck doing that with a store-bought wrap. When you bring your own lunch, you can tailor it to support your skin, gut, brain, or energy — without weird looks.
9. You’ll Reduce Chemical Exposure
Many takeaway containers contain PFAS (forever chemicals), BPA, or microplastics that can leach into hot or greasy foods. Packing lunch in glass, stainless steel, or PFAS-free containers helps reduce your daily exposure to endocrine disruptors.
10. You’ll Feel Better. Full Stop.
People who regularly eat home-prepared meals report higher energy, better digestion, fewer headaches, and improved mood.
You’re not just feeding yourself — you’re fuelling yourself.
TL;DR
Bringing your lunch isn’t just about eating healthy — it’s about taking back control. Of your time, your wallet, your hormones, your energy, and your long-term health.
It’s not about perfection. It’s about progress.
Even packing your lunch 3 out of 5 days makes a difference — and once you feel the benefits, you might never go back!