There is always plenty to plan for the new school year. Caught up in preparing our curriculum, lessons, classroom displays and resources, we often lose sight of our most precious resource - ourselves.

We forget that we need to plan for our own wellbeing. This will look different to all of us. It might be a commitment to leave school at a reasonable time; to not work over the weekend; or a resolution to start attending our favourite gym class regularly.

But what about making sure that we are suitably nourished?

Healthy packed lunches for teachers

So many of us are prone to grabbing one of the stale pastries that someone has left in the staffroom, or the last biscuit at the bottom of the packet, and hoping that this will be enough to stave off the hunger and recharge us for the next lessons. But, the reality is, it never does; it causes our blood glucose to spike and a massive dip promptly follows, leaving us hungrier, sluggish and lacking focus.

For us to have the energy to engage our students in learning, to focus on our subject knowledge and pedagogy, we need to set aside some time to fuel ourselves properly.

Here is my five-day packed-lunch plan to help you stay at the top of your game.

Monday: Couscous salad with pine nuts

There is always a slow start to the energy reserves in the week, so it is essential we start the week off with a serving of slow-release carbohydrates.

Couscous salad, packed with pesto, pine nuts and an extra serving of feta, will provide you with all the energy you need to complete your afternoon with gusto, while the pine nuts will provide that extra boost of B complex vitamins to give your brain function a boost.

Tuesday: Salmon and brown rice

As we see Tuesday lunchtime roll around, we will crave satiety, which can be served up with a healthy portion of protein in the form of fresh salmon and brown rice. Packed with potassium to aid muscle contractions, and selenium to support your immune system, it will leave you appropriately fuelled to make it through the day… and maybe even to the spin class you promised yourself after school.

Wednesday: Vegetable soup

For hump day, we often need something quick and filling, which will provide us with all we need while supervising our lunchtime club. A tasty vat of soup will cover all of these bases. A firm favourite of mine is spiced lentil soup: not only is it warming in the cold winter months, it is also brimming with zinc to support your body’s repair system. This is a hearty lunch that will leave you feeling full and fuelled.

Thursday: Leftover pasta bake

We’re almost there; the weekend is within touching distance. So far, your lunches have left you feeling fighting fit and ready to tackle the remainder of the working week. But the food prep is getting old, and Thursday lunchtime is just screaming out for leftovers: a generous serving of last night’s dinner, sealed neatly in your favourite Tupperware (if you can find the lid!).

The perfect dinner for this is a pasta bake. It’s simple to make and travels well. Lay off the tuna, though - you don’t want to alienate colleagues when you reheat it. Instead, use a good selection of mixed beans as your protein alternative - they are packed with thiamine and riboflavin to help you metabolise carbohydrate and avoid those dips in energy.

Friday: Treat time

TGIF. Well done. You’ve made it to the end of the week. You’ve meal pre-prepped, stuck to your gym pledges and left work when you said you would. Today, you deserve a treat.

Find yourself a local sandwich shop (you know that one that uses the really nice bread) that does delivery, speak to your colleagues and put in a group order. Chat to your work friends about your weekend plans over lunch and enjoy a few moments to pause for thought. You’ve earned it, after all.

Louise Lewis is a research lead and deputy head of science in a Yorkshire secondary school. She tweets @MissLLewis