Chicken guacamole wrap
Take 1 tortilla wrap and spread 2 tbsp shop-bought guacamole down the middle.
Lay ½ shredded chicken breast and ½ sliced red pepper on top.
Sprinkle with 30g grated cheddar and roll up tightly.
Wrap in baking parchment and tie with string, or roll tightly in cling film (serves 1).
Very easy pasta salad
Cook 85g pasta shapes, adding 3 tbsp each frozen peas and frozen sweetcorn for the final min.
Drain; rinse in cold water. Mix 1 tbsp each natural yogurt and shop-bought balsamic dressing, with 1 tsp mayo.
Pour onto the pasta, then stir in 1 tbsp chopped basil and 3 halved cherry tomatoes (serves 1).
Mini ham rolls
Mix 1 tbsp mayo with 1 tsp each wholegrain mustard and honey.
Split 2 small wholemeal rolls in half and spread each side with the mayo mix.
Stuff each roll with 2-3 slices cucumber, 1 Baby Gem leaf and 1 slice ham (serves 1).
Cut a chunk of cheddar and 1 apple into wedges (squeeze over some lemon juice to stop them going brown).
Place 2 Baby Gem leaves in a container, then spoon 2 tbsp chutney into one leaf and use the other leaf to hold a salad made of 1 small grated carrot, 3 cherry tomatoes and 1 tbsp cress.
Serve with a selection of crackers, if you like (serves 1).
Sweet potato & chickpea soup
Heat 1 tbsp olive oil in a pan; soften 1 finely diced onion for 3 mins. Add 2 sliced garlic cloves, cook for 3 mins more.
Add 1 tsp each ground cumin and ground coriander, cook for 1 min.
Add 1 sweet potato, cut into 1cm cubes. Fry for 2 mins, then pour over 600ml hot vegetable stock.
Boil for 10 mins until potato is tender. Add 220g can drained chickpeas.
Heat through before whizzing until smooth. Stir in 1 tbsp soured cream and 50ml milk.
Pour into a thermos when hot (serves 2).
Bean dip with veggie sticks
5 of 5-a-day, low fat.
Whizz 215g can drained butterbeans, squeeze lemon juice, 1 small crushed garlic clove, 1 tbsp each chopped parsley and mint, 2 tsp olive oil and 1 tbsp water.
Serve with vegetable dippers made from 1 celery stick, 1 carrot and ½ red pepper – wrap in a damp piece of kitchen paper to stop them drying out (serves 1).
Raspberry banana smoothie
Whizz 85g raspberries together with 1 chopped banana and 150ml orange juice until smooth (serves 1).
Cinnamon custard plums
Put 1 tbsp honey, 1 tsp butter, 2 quartered plums, few drops vanilla extract, pinch ground cinnamon and 2 tsp water in a dish.
Cover with cling film, pierce, microwave for 3 mins on High. Once cooled, put fruit in a container and spoon 2-3 tbsp custard on top.
Seal and refrigerate (serves 1).
Apricot yogurt granola pots
Mix 200g oats, 2 tbsp honey and 1 tbsp sunflower oil in a baking tray.
Spread out and bake at 200C/180C fan/ gas 6 for 7 mins. Stir, bake for 7 mins more.
Cool. Mix with 150g dried fruits (enough for 8 servings).
For one serving, mix 100ml natural yogurt with 1 tbsp sugar-free apricot jam in a container.
Store granola in an airtight container and portion into a small bag when packing lunchbox.
Carrot & pineapple muffins
Sift together 140g self-raising flour, 85g wholemeal flour (reserving about 2 tbsp of the bran), ½ tsp bicarbonate of soda, 2 tsp ground cinnamon and a pinch salt.
In another bowl, beat 150ml sunflower oil with 100g golden caster sugar.
Add 200g mashed cooked carrots, 3 canned pineapple slices, cut into cubes, 2 tbsp pineapple juice from the can, 1 egg and 1 tsp vanilla extract.
Mix in 50g sunflower seeds.Fold dry mix into the wet one.
Cut out a dozen 10cm squares of baking parchment and place in the holes of a muffin tin.
Spoon mixture into tin, sprinkle with bran and a few sunflower seeds.
Bake at 200C/ 180C fan/gas 6 for 20-25 mins or until a skewer comes out clean.
Leave to cool (makes 12).