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.

12. Chicken salad
Mix together 60g (2 1/2oz) cooked chicken, chopped celery, a chopped apple, 30g (1 1/2oz) mixed nuts and raisins and a teaspoon reduced fat mayo. Serve with salad, a wholegrain crispbread and a plum.

13. Ham roll
Wholemeal roll spread with one teaspoon of mustard and one teaspoon of mayonnaise, filled with five slices of wafer-thin ham and sliced tomato. Serve with a large green salad.

14. Prawn pasta
Mix 100g (3 1/2oz) cooked pasta with 20 prawns, two tablespoons of sweetcorn, chopped tomato, cucumber, spring onions and a scant tablespoon natural yoghurt.

15. Pasta with ratatouille
100g (3 1/2oz) cooked pasta with half a can of ratatouille (or make your own if possible), topped with 30g (1oz) grated Parmesan.

16. Cheese 'n' pickle sandwich
Two slices of granary bread spread with one tablespoon of pickle and filled with 40g (1 1/2oz) low-fat cheese such as Edam or Gouda. Serve with salad and two plums.

17. Mexican wrap
Spread a flour tortilla with two tablespoons refried beans and fill with 60g (2 1/2oz) cooked chicken, two tablespoons cottage cheese, one tablespoon tomato-based salsa and salad.

18. Chicken roll
Wholemeal roll spread with one tablespoon redcurrant jelly and filled with 60g (2 1/2oz) roast chicken or chicken roll. Serve with salad and fromage frais or yoghurt.

19. Tuna salad
Small tin of tuna mixed with spring onion, red pepper, two tablespoons sweetcorn and a teaspoon of mayonnaise. Half container (200g (7oz)) of mango slices.