Robin have you got a microwave at work? Easy if you have mate just cook some meals the night before and wack 'em in the micky when you need them at work.
If you haven't got one at work then Tescos sell them for something stupid like £20 so buy one and leave it at work.
Bread should always be wholemeal, there is never a good reason to eat white bread - except on a fry up with eggy bread! we can all dream......
Raikey you are a sexy bitch in your av mate, cracking chest and abs almost spunked me pants
