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.

  • 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

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

First published: Jun 2013

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