Dining al desko? Here's 3 recipes you can make in the office kitchen

Easy and healthy ideas for your lunch hour

Bored of packet sandwiches? Try these 3 simple recipes you can knock up in the office kitchen with minimal ingredients and utensils, taken from Rachel Maylor's new book Made in the Office.

9am breakfast: Overnight tropical chia pot 

Recipe: pour ¼ mug of chia seeds into a jam jar or mug. Add ¼ pineapple and ¼ ripe mango (chopped). Pour 1 tsp honey and ½ mug coconut milk on top. Put the lid on the jar or cover mug and leave to set in your work fridge overnight, ready for when you arrive in the morning.

Tip: Sprinkle with coconut flakes for additional crunch.

1pm lunch: Zesty courgette ribbons with goat's cheese

Recipe: in a mug, mix together 1 tsp of garlic purée, a squeeze of lemon juice and 1 tsp olive oil. Peel 1 courgette into ribbons (you may have to bring in a potato peeler if your office kitchen doesn’t have one), add to a bowl and toss with dressing. Add a handful of cherry tomatoes, halved, and crumble over 1 heaped tbsp goat’s cheese. Sprinkle with 1 tsp chilli flakes.

Tip: Add prawns for extra protein.

4pm snack: Apple crackers with almond butter and mashed berries

Recipe: cut an apple into slices, sprinkle with cinnamon, lay on a plate and put in the office microwave for 3 minutes. Take out, turn over and blast again for 30 seconds. Leave to dry for a few minutes. Pop on a plate, spoon over a small quantity of almond butter and top with mashed raspberries and blueberries.

Tip: no time for toppings? The apple crackers are just as moreish on their own.

Your desk drawer store... Chia seeds, olive oil, honey, cinnamon, chilli flakes.

Your work fridge stash... Coconut milk, garlic puree, fruit and veg.

Want more at-desk recipe inspiration? Pick up a copy of Rachel Maylor's new book Made In The Office (£12.99, Frances Lincoln)