Say so long to sad and soggy sandwiches with these 10 fab filling ideas.
Tired of uneaten sandwiches coming home in the school lunch box? Or maybe you want to zhoosh up your work lunch? Here are 10 delicious and nutritious lunch ideas that fill hungry tummies, boost vege and fibre intake and are super quick to prepare in the morning.
1 Chicken, avocado and pesto
Mash ¼ avocado with a squeeze of lime juice and spread over 2 slices of grainy bread. Top with 100g shredded cooked chicken breast, 1 cup baby spinach, ½ cup grated carrot and a drizzle of store-bought basil pesto.
2 Pulled pork and healthy slaw
Reheat 80g leftover pulled pork and spread on a slice of grainy bread. In a small bowl, combine 1 tablespoon low-fat plain yoghurt with 1 teaspoon Dijon mustard. Add 1 cup prepared coleslaw (dressing omitted) and toss to coat. Top pulled pork with slaw and another slice of bread.
Spread 1 tablespoon light cream cheese over 2 slices of grainy bread. Flake 40g smoked salmon over cream cheese and top with 1 cup baby rocket, ¼ red capsicum, sliced, ¼ cup cucumber ribbons, ¼ small red onion, sliced, and 1 teaspoon capers.
4 Salad and hummus
Spread 2 tablespoons hummus and ¼ avocado over a slice of grainy bread. Top with 1 cup mixed lettuce leaves, ½ tomato, sliced, ¼ cup grated carrot, 3 slices canned beetroot, ¼ small red onion, sliced, and another slice of bread.
5 Roasted veges and goat’s cheese
Spray thin slices of capsicum, courgette, eggplant and pumpkin with olive oil and roast until tender (or use leftovers). Layer vegetables over a slice of grainy bread with 2 tablespoons crumbled goat’s cheese. Top with another slice of bread.
6 Tuna, mustard and cheese
Spread 1 slice of grainy bread with 1 teaspoon Dijon mustard. Top with 1 slice of reduced-fat cheddar, 95g canned tuna in spring water, drained, ½ tomato, sliced, ¼ cup grated carrot, 1 cup rocket and another slice of bread.
7 Falafel and tzatziki
Lightly fry or bake 4-5 small, flattened falafel balls. Spread a slice of grainy bread with 2 tablespoons store-bought tzatziki. Top with falafels, 1 sliced tomato, ¼ cup cucumber ribbons and another slice of bread.
Peel and mash 2 hard-boiled eggs
with 1 tablespoon reduced-fat mayo. Spread the mixture on 1 slice of grainy bread and scatter over 1 cup shredded iceberg lettuce and ¼ cup alfalfa sprouts. Top with another slice of bread.
9 Roast beef and corn relish
Spread 1 tablespoon store-bought corn relish over 1 slice of grainy bread and top with 50g roast beef. Add 1 cup mixed lettuce leaves, 2 finely sliced radishes, ¼ cup grated carrot, 2 slices canned beetroot and another slice of bread.
10 Falafel and tabouli
Heat 3-4 store-bought falafels following packet instructions. Spread 1 tablespoon baba ganoush on a slice of grainy bread. Top with falafels, 2 tablespoons tabouli, 1 cup baby spinach and another slice of bread.
5 ways to supercharge your lunch with veges
- Serve your sandwich with a side salad
- Enjoy a cup of vegetable soup with your sandwich in the cooler months
- Cut up vege sticks for snacks rather than biscuits or chips
- Add a side of steamed frozen veges if your sandwich is light on veges
- Grate or finely chop veges into fillings such as meatballs or fritters.
Choose heavy multigrain bread for slow-burning energy to power you through the afternoon.
Here we’ve use two slices of grainy bread, but mix it up by using grainy buns, wraps, pita, rye, high-fibre, gluten-free or any bread you prefer (or have on hand).