On the job: One list makes five lunches

Forget your old standard sandwich — keep this small bag of ingredients on hand and you’ve got yourself a week’s worth of tasty, healthy, filling lunches.

Shopping list

• 2 x 125g SunRice Quick Cups microwaveable brown rice
• 95g can tuna in spring water
• 95g can chilli-flavoured salmon
• 1/2 x 300g can four-bean mix
• 100g low-fat ricotta cheese
• 100g rare roasted beef (deli)
• 2 tablespoons oil-free sun-dried tomatoes
• 1 avocado
• 1 Lebanese cucumber
• 3 Roma tomatoes
• 2 stalks celery
• 100g bag baby rocket
• 100g bag baby spinach
• 1 lemon
• 1 wholegrain bread roll
• 2 slices wholemeal bread
• 150g pottle low-fat plain yoghurt

Condiments (keep at work)

• wholegrain mustard
• balsamic vinegar

Now make

Chilli salmon and rice salad
Roasted beef roll
Mixed bean and tuna salad
Roasted beef, rice and rocket salad
Spinach, ricotta and tomato toastie