Diets A-Z: The iVillage Gi plan - 19 lunch ideas
1. Fill a pitta
Fill a large wholemeal pitta pocket with 30g (1oz) feta cheese, five olives (in brine), cherry tomatoes and salad. Drizzle over a teaspoon of extra virgin olive oil and a splash of lemon juice.
2. Vegetarian pasta
Boil 40g (1 1/2oz) of wholegrain pasta as directed on the packet, don't add oil or salt. Drain, run under the cold tap and set aside to cool. Mix together two tablespoons of canned and drained mixed beans, a teaspoon pesto, halved cherry tomatoes, a little sliced red onion and fresh basil.
3. Bagel with cheese
Top a bagel with three tablespoons low-fat cottage cheese mixed with a chopped tomato, sliced celery and a sliced spring onion. Season with black pepper and any fresh herbs of your choice. Serve with a salad.
4. Tuna bap
Mix together 100g (3 1/2oz) tuna (in brine, drained), one level tablespoon of reduced-fat mayonnaise and two chopped spring onions, and use to fill a granary roll. Pot of low-fat yoghurt.
5. Turkey 'n' cranberry sandwich
Spread two slices of granary bread with cranberry sauce and make a sandwich with 50g (2oz) turkey and a tablespoon of reduced-fat coleslaw.
6. Vegetarian soup
Lentil or other pulse-based soup with granary roll and a piece of fruit.
7. Chicken tortilla
Spread a flour tortilla with a tablespoon of tomato salsa (from a jar), and fill with a cooked chicken fillet (you can get these ready-cooked in a supermarket), two tablespoons low-fat cottage cheese and lots of crisp salad. Serving of fresh pineapple or tinned in juice.
8. Egg sandwich
Two slices of wholemeal bread, a hard-boiled egg mixed with half a tablespoon of reduced-fat mayo, one sliced spring onion.
9. Pitta and hummus
Fill a large wholemeal pitta pocket with 30g (1 1/2oz) reduced-fat hummus, five olives and salad - try a crisp mix of white cabbage, peppers, celery and carrot. Add a dash of hot chilli sauce to a tablespoon of fromage frais and use to dress the salad. Follow with a large slice of mango.
10. Bulgar wheat and sauce
Soak two tablespoons of bulgar wheat in boiling water for ten minutes. When it has increased in size, drain off the excess water and refrigerate. Chop three vine-ripened tomatoes, two spring onions and a handful of fresh herbs of your choice. Mix into the wheat, along with the juice of half a lemon and a dessertspoon of extra virgin olive oil. Serve with a large green salad. This can be made in advance and taken as a packed lunch.
11. Vegetarian roll
Wholemeal roll with three tablespoons cottage cheese, diced cucumber, cherry tomatoes and salad leaves. Kiwi fruit.
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