One in eight of us eats the same thing for lunch every day – where’s the fun in that? Try something new from this tasty, nutritious line-up of portable feasts

 

1. Courgette and pesto wrap

Thinly spread a multigrain wrap with pesto, then top with slices of reduced-fat mozzarella, tomato and griddled or grilled courgette (slice lengthways and spray with oil to cook). Roll up to enclose the filling, then wrap tightly in foil.

2. Tandoori chicken pitta

Split open a wholemeal pitta to make a large pocket. Fill with mixed salad leaves, sliced mango, red onion, cooked tandoori chicken and fat-free Greek yogurt mixed with chopped fresh mint.

3. Vietnamese prawn wrap

Toss cooked prawns with lime juice, chopped red chilli, crushed garlic and a pinch of sugar. Scatter over a tortilla wrap with thin sticks of cucumber, spring onions and carrot, then roll up and wrap tightly in foil.

4. Mackerel and beetroot on rye

Mix lemon zest and chopped fresh dill or chives with half-fat soured cream, then pack into an airtight container. Flake a little smoked mackerel into another airtight container with sliced beetroot and cucumber. Wrap a slice of rye bread in foil or clingfilm. When ready to eat, spread the soured cream mixture on to the bread, then top with the mackerel mixture.

5. Greek salad pitta

Cut a wholemeal pitta in half horizontally and open out to form two pockets. Fill each with chopped tomato, green pepper and cucumber, crumbled reduced-fat feta and a few sliced pitted black olives. Finish with a scattering of chopped fresh flatleaf parsley and a spoonful of tzatziki.

6. Tuna and roasted red pepper bagel

Stir drained and flaked tuna (tinned in water) into onion and chive cottage cheese. Cover a split multiseed bagel with baby spinach leaves, then top with the cheese mixture and finish with sliced roasted red peppers.

7. Fennel, apple and carrot slaw on rye

Mix extra-light mayonnaise with wholegrain mustard. Stir in shredded fennel, apple, carrot, red onion and white cabbage with a few dried cranberries and flaked almonds, then pack into an airtight container. Wrap a slice of rye bread in foil or clingfilm ready to make an open sandwich at lunchtime.

8. Pea, mint and goat’s cheese omelette on wholegrain

Make a frittata-style omelette with eggs, peas, chopped fresh mint and soft goat’s cheese. Pack up some wholegrain bread, the frittata, a little tomato chutney and rocket. At lunchtime, top the bread with the chutney, sliced frittata and rocket.

9. Mexican bean and avocado bagel

Crush drained red kidney beans (tinned in water) with a potato masher, then stir through finely chopped spring onions and fresh coriander. Season with ground coriander, cumin and dried chilli flakes, then spread over a split red onion and chive bagel. Top with sliced avocado and some tomato salsa.

10. Sunday roast leftovers on wholegrain

Mix a little horseradish sauce with extra-light soft cheese, then spread over 2 slices of wholegrain bread. Use to sandwich thinly-sliced leftover roast beef and roasted vegetables, and peppery leaves such as watercress.

How to make your sarnie healthier

Dietitian Juliette Kellow says: ‘Sandwiches, wraps and rolls – even if you make them yourself – can be loaded with salt, so it’s important to pay attention to the ingredients you use. Bread and bread products add a significant amount of salt to our diets, so consider open sandwiches, where you use only one slice of bread. Cheese, ham, processed meats and tinned and smoked fish are also very salty, so swap these for leftover roast chicken or beef, and use fish tinned in water rather than brine. Other good low-salt fillings include boiled egg, tinned beans or chickpeas in water. If you’re going to include cheese or smoked fish, use smaller amounts than you would other fillings. Pickles, chutney and mayo are also loaded with salt, so use them sparingly. Cut down on fat by replacing butter or spread in sandwiches and rolls with salsa, tzatziki, reduced-fat hummus or a little mashed avocado. Don’t forget to add heaps of salad or veg!’