Instructions: Here are suggestions for making lunch at work more satisfying:

Eat away from your desk: Carry your food to a break room or company cafeteria, or outdoors if benches or a park are nearby.

Go beyond white, wheat and rye: Use challah, breadsticks, pita, tortillas or other soft flatbreads. Toast an extra bagel or English muffin in the morning for a sandwich.

Most bread shops will slice specialty loaves for sandwiches.

Freeze sliced breads at peak freshness by wrapping them in foil or tucking slices into freezer bags. Take two slices out at night and place in a plastic bag to thaw.

Buy large bags of chips and pack small amounts in plastic bags for lunch.

Change the condiments: Instead of lettuce and tomato, top roast beef with Boursin cheese and alfalfa sprouts.

Try flavored cheeses that incorporate cracked peppercorns, jalapeno peppers, sun-dried tomatoes or dill.

Spread pesto on a chicken sandwich, or hummus or goat cheese on a grilled vegetable sandwich.

Experiment with fruit-flavored mustards, or make homemade flavored mayonnaise in the food processor. Pack a tiny container of regular or low-fat ranch dressing to use as a dip for raw or blanched vegetables.

Sandwich substitutes, salad sandwiches: Pasta salad travels well, but if youre tired of rotelli and penne, switch to couscous. Its lighter, cooks in a flash and is tidy to eat with a spoon.

Treat yourself to a cheese course: three fancy cheeses, breadsticks and fruits - seedless grapes, figs or apple slices.

For easier eating, stuff salads into a pita or torpedo roll: Make these in the morning so the bread doesnt get soggy.

Hot soups are wonderful in winter: Carry them in a thermos if your office doesnt have a microwave.

Start a lunch pool: Find four friends with similar tastes, then assign each one a day of the week to make lunch for everyone. Give it a focus by doing theme weeks, such as picnic foods or ethnic cuisines.

Anticipate emergencies: For those days when you leave your lunch behind, keep a desk stash of items such as apples, bananas, energy bars, pretzels, boxes of raisins and bottled water.

Add a knife, fork, spoon, paper plates and napkins if you have space. Baby wipes can be used to clean hands or the desk. Drop your car keys in the lunch bag at night, and you will never forget your lunch again. and pack your own lunch: Its good for the environment if you reuse plastic bags, containers and utensils. Iced tea or hot coffee carried in a thermos will keep a lot of disposable cups and bottles out of the landfill.

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