Lunch at your desk needn't be a tedious, greasy affair. With a bit of planning it could be fantastically healthy, energising and fun. The only task is trying not to eat it all before lunchtime!

Smoked salmon trout sandwich

What you need:

  • 2 slices rye bread

  • 50g low-fat cream cheese

  • 5 baby salad leaves

  • 1 slice salmon trout

  • 1 tsp salmon caviar (optional)

    • Instructions:
    Spoon a dollop of cream cheese onto each slice of rye.
    Top one of the slices with the leaves, salmon trout and caviar, tip the other slice on top and voila! A quick and nutritious lunch.

    Nutritional content per serving:

  • 1600kj

  • 43g carbohydrate

  • 20g protein

  • 14g fat

  • 5g fibre

    • Turkey and taramasalata sandwich

    What you need:

  • 2 slices low-GI bread

  • 50g taramasalata

  • 5 baby salad leaves

  • 3 thin slices smoked turkey breast

  • 3 asparagus, steamed

  • 1 artichoke heart, halved

    • Instructions:
    Spoon half of the taramasalata onto each slice of bread.
    Top one slice with the leaves, turkey, asparagus and artichoke heart.
    Cover with the other slice and wrap lovingly with wax paper.

    Nutritional content per serving:

  • 2050kj

  • 47g carbohydrate

  • 31g protein

  • 19g fat

  • 6g fibre

    • Smoked chicken salad

    Ingredients:

  • 250 g smoked chicken, shredded

  • 1 tbsp low-fat mayonnaise

  • 25g cashew nuts, roasted

  • 5 salad onions, chopped

  • ½ red pepper, peeled

  • ½ yellow pepper, peeled

  • 1 courgette, sliced in rounds

    • Courtesy of...
    Shape Magazine
    Instructions:
    Roast the red and yellow peppers as well as the courgette under the grill for 10 minutes.
    Allow to cool.
    Gently fold the mayonnaise into the chicken, add the nuts and salad onions, toss the veggies into the mixture and pack.
    Enjoy with a slice or two of bread.

    Nutritional content per serving:

  • 3290kj

  • 20g carbohydrate

  • 80g protein

  • 42g fat

  • 6g fibre

    • Chickpea salad

    Ingredients:

  • 250g chickpeas, cooked

  • ½ red pepper, peeled, roughly chopped

  • 2 baby leeks, chopped, washed

  • 25 pumpkin pips

  • Salt and pepper to taste

    • Instructions:
    Add all the ingredients together and enjoy a really tasty, waist-loving salad.

    Nutritional content per serving:

  • 1982kj

  • 64g carbohydrate

  • 28g protein

  • 11g fat

  • 28g fibre

    • Muesli with vanilla yoghurt

    What you need:

  • 750g oats

  • 750g digestive bran

  • 250g coconut

  • 100g Demerara sugar

  • 250g almond flakes (optional)

  • 125g sunflower seeds (optional)

  • 500g all bran

  • 500g Special K cereal

  • 500g high bulk bran

  • 125ml vanilla yoghurt

  • 250g pistachio nuts

  • 2 tsbp sunflower oil

    • Instructions
    Mix all the ingredients together in a large mixing bowl using a huge wooden spoon.
    Using your oven pan, bake the mixture in approximately four batches at 180°C for 15 minutes.
    Allow it to cool and store in dry airtight containers.
    Enjoy with vanilla yoghurt or low-fat milk.

    Nutritional content per serving:

  • 1450kj

  • 38g carbohydrate

  • 14g protein

  • 15g fat

  • 20g fibre

    • Assorted berries

    Use a glass jar with a re-sealable lid for the perfect answer to a delicious mid- morning antioxidant rich snack. Simply fill the jar with an assortment of red and yellow cherries, blueberries, mulberries, gooseberries…

    Nutritional content per 100g serving:

  • 200kj

  • 12g carbohydrate

  • 2.5g fat

    • Snacking at our desks poses the biggest threat to kilojoule control. For easy, healthy snacking we suggest the following:

  • Keep a bag of sultanas and raw almonds in your desk drawer.

  • Include a tub of calcium-rich yoghurt with your packed lunch.

  • Keep a well-stocked fruit bowl in your office — and encourage your colleagues to share it with you to avoid that mid-afternoon chocolate craving.


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