Melinda Bennett, assistant to the vice president for marketing and public affairs Leftovers of homemade fried rice with asparagus, spinach, eggs and vegetable broth. And a Coke.

Expert says You definitely get points for bringing your own lunch since you have more control over the ingredients. To keep fat content down, make your stir-fry with a tablespoon or less of oil. Another brown bag lunch to try is a whole-grain pita stuffed full of healthy foods such as a pouch of tuna, chopped avocado, tomato and romaine lettuce. Pitas are great for lunch since they can hold a salad on the go. Swap the Coke for a small, skim latte with bone-building calcium.

Erin Hogan, director of public affairs Every day is the same: a small salad bowl filled with penne pasta with pesto and walnuts; green beans with garlic and almonds; raw broccoli; and a sliced hard-boiled egg. Plus a black coffee.

Expert says Lunchtime monotony doesn’t offer balanced nutrients; try changing it up three out of five weekdays. Experiment with new salad toppers such as tuna, chickpeas and tomatoes or cucumber and hummus. Also, a small salad at lunch may leave you snacking in the afternoon or ravenous by dinner: Add something like a small yogurt without granola for more bulk. Coffee late in the day may interfere with your quality of sleep, so order “half-caff” (50 percent regular, 50 percent decaf) or try unsweetened tea, which has 75 percent less caffeine per cup than coffee.

Want the TOC Carrot to visit your office during lunch hour? E-mail theget@timeoutchicago.com for a chance to have your midday meal decoded.