Eat well from 9 to 5

Do you find yourself 'flagging' at work but 'full of beans' at the weekend? If the answer is yes then a healthy balanced diet, low in fat and high in fibre and vitamin-rich fruit and vegetables could be just what you need. It will boost energy and concentration levels, and keep your heart healthy.

It's sometimes a struggle to eat well during the week, and we tend to resort to quick fix lunches bought on the high street. A recent survey found that only 11% of people in England considered the nutritional value of their lunch to be of importance. So, here are some quick and healthy meal ideas to keep you and your heart on top form from nine to five:

eat a good breakfast to set you up for the day and keep you feeling full until lunch-time.  If time is tight, keep some cereal, fruit, yogurt or toast in the office.

ban the biscuits, crisps and chocolate - keep fresh or dried fruit, seeds and nuts in your desk instead

pack a healthy lunch- make it the night before so you can 'grab-and-go'

Try the following to keep it simple and healthy:

pasta salad with vegetables and tuna - or add sardines or salmon for an omega-3 boost

wholemeal sandwich with ham, chicken or egg, packed with vitamin-rich salad

tortilla wrap, filled with feta cheese, olives and salad

pitta bread with humous and mixed bean salad

leftovers from your meal the night before can make the perfect lunch - add some salad for a helping of heart-healthy antioxidants.

Give your energy levels and concentration a boost and keep your heart healthy at the same time - you'll be impressing your boss in no time.

For more information, visit heartresearch.org.uk.