Cheese salad pita 1 wholemeal pita filled with 3 tbsp grated reduced fat cheddar or cottage cheese with a big salad of tomatoes, lettuce, onion, sweet corn, celery & cucumber.
Beef & tomato roll 1 granary roll filled with 1 tsp butter, 1 slice lean roast beef, sliced tomato & 1 tsp. horseradish sauce.
Brie & grape roll 1 small brown roll with 25g brie & 4-5 seedless grapes.
Cheese & Onion toastie top 2 slices of brown bread toasted with 4 tbsp reduced fat cheese & chopped onion, grill and serve with a large salad
Prawn Mayo Pita fill 1 wholemeal pita with a handful of prawns, tbsp. low fat mayo & shredded lettuce.
Tuna Choices choose either a wholemeal pita or 2 slices of brown bread and make a sandwich with either:
Tuna(1/2 a tin) 1 tbsp. low fat mayo, 2 tbsp. sweetcorn &/or onion
Tuna (1/2 a tin) 1 tbsp. low fat salsa sauce, & chopped onion
Tuna (1/2 a tin) drizzle of vinegar & oil and 1 tbsp. low fat hummus
Tuna (1/2 a tin) with small handful of low fat cheese mixed in, melted on to bread under grill.
Tuna Salad choices (all tuna is 1/2 tin in brine)
Tuna with 2 hard boiled eggs, (discard 1 yolk) tbsp. low fat mayo or salad cream & large mixed salad.
Tuna with tin of 1/2 mixed bean & 1/2 tin chilli beans rinsed & added, with a large salad.
Tuna with drizzle of oil & vinegar, 4 black or green olives, tbsp. hummus & tbsp. tzatziki with a large salad.
Tuna with capers and a large mixed salad with 2 tablespoons of feta cubes in oil.
Chicken & Turkey Choices all of the above tuna meals can be replaced with chicken
Smoked Salmon Pita 1 wholemeal pita filled with 2 tbsp. low fat soft cheese & 2 slices smoked salmon, & salad.
Smoked Mackerel Salad 1 large smoked mackerel fillet served with a large salad.
BLT see breakfast ideas
Mixed Bean & cheese pita warmed tin of mixed beans in low sugar tomato or chilli sauce mixed with shredded lettuce & cabbage, diced carrots, cucumber & tomato & sprinkled over the top with low fat cheddar cheese served with a toasted wholemeal pita bread.
Greek Salad mix 2oz feta cheese cubes with 5 olives, cucumber & 2 plum tomatoes, 1 tsp chopped parsley, mixed salad leaves & sliced onion drizzled with Greek dressing (tsp. oil, tsp. vinegar, dash of lemon juice, salt & pepper)
Cheese Pita Omelette dry fry 1/2 onion, add 3 whisked egg whites then scramble with a small handful of low fat cheese. Serve inside a wholemeal pita with salad.
Beans on Toast 2 slices of brown bread toasted with a small tin of low sugar baked beans & salad.
Spicy Bean Soup quick & easy –see our busy girls cookbook