Open rye sandwich with chicken & avocado

Rye bread makes for a substantial base for a lunchtime meal. Top with guacamole, Cajun chicken and lime

Chana masala (chickpea curry) with spinach

A superhealthy vegetable-packed curry with chickpeas, spinach and tomatoes. Serve this delicious Indian dish with filling brown basmati rice

Pistachio nut & spiced apple Bircher muesli

A balanced, filling breakfast bowl with oats and apple in low-fat yogurt, cinnamon and nutmeg and a nutty pomegranate topping

Cajun grilled chicken with lime black-eyed bean salad & guacamole

Spice your chicken with cayenne, oregano, paprika and thyme then serve on a salsa-like storecupboard salad and avocado dip – this recipe makes enough for lunch the next day

Slice of frittata with nutty green salad & balsamic dressing

Use up leftover grilled omelette in this lunchbox-friendly balanced meal with pine nuts and spinach

Rye bread with almond butter & pink grapefruit segments

A speedy, balanced breakfast of rye toast with homemade nut butter and juicy fruit

Goat’s cheese & caramelised onion frittata with a lemony green salad

A grilled omelette with sweet onion base, dotted with creamy cheese and served with salad – this recipes make enough for lunch the next day

Flaked salmon salad with honey dressing

A simple salad of lean, omega-rich fish with sugar snap peas, avocado and a sweet soy vinaigrette

Minty pineapple smoothie

There's more to smoothies than fruit – this green blend contains spinach, oats, linseeds and cashew nuts too

Crispy Asian salmon with stir-fried noodles, pak choi & sugar snap peas

Pack your stir-fry with vegetables and top with marinated fish. This recipe cooks enough salmon for lunch the next day