LUNCH IDEAS

To make sandwiches, use any type of bread and add:

	FILLINGS
Spreads, Condiments	Fruits, Vegetables	Calcium / Protein foods
Butter / Margarine / cream cheeses / Tzatziki	Grated carrots / Sweet corn / Cucumber / Peppers Lettuce: gem, baby spinach, rocket cress etc.	All types of hard / semi-hard / soft cheeses: cheddar, emmental, gouda, parmesan, brie, mozzarella, feta, cottage cheese etc.
Honey / jam / peanut butter / Almond butter / cashew butter /yeast extract etc	Grilled/ Roasted vegetables (aubergines, peppers, courgettes, onions)	Roasted/grilled meats: chicken, turkey, pork, beef, lamb etc.
Mayonnaise/salad sauces	Tomatoes / sun-dried tomatoes	Ham, bacon
Homemade dressing with yoghurt, herbs, spices etc.	Pieces of fresh fruits apples, oranges, pear, grapes etc.	Meatballs / sausages /hot dogs
Ketchup /tomato sauce / salsa	Sprouted beans/seeds: Alfafa seeds, salad cress, aduki, mung, soya beans	Cooked / smoked / tinned fish: salmon, mackerel, sardines, anchovies, fish sticks, tuna etc. Shellfish: shrimps, crab, prawns etc
Mashed avocado (guacamole) / banana	Sliced onions/shallots	Vegetarian sausages: Tofu / bean / Quorn
Meat / fish / Vegetable pate	Pitted sliced olives	Tofu pieces
Mustard / horseradish / Pickles / Relishes / Chutney	Dried fruits: cranberries, raisins, pineapples etc.	Vegeburgers
Taramasalata/ Hummus	Avocado	Falafel
Pesto / Tapenade	Sliced cooked mushrooms

For Extra Taste Add:

Fresh chopped herbs: basil, coriander, dill, chives, mint, oregano, parsley, tarragon etc

Toasted seeds: pine nuts, sesame seeds, chopped hazelnuts etc.

Asparagus	For dressing / sauces use:
Artichoke hearts halved	Tomato sauce
French beans, sugar snap, mange tout	White/balsamic/cider vinegar/ lemon juice
Peas	Mustard / honey
Palm hearts	Olive / vegetable / sunflower oil
Broccoli/ cauliflower florets	Mayonnaise /cream sauces / Pesto
Cooked peppers / aubergines / courgettes (ratatouille)	Spices: chilli, cumin, paprika, and Tabasco
Cooked spinach	Soya sauce
Beans: Aduki / Mung / Kidney / chick peas	Garlic/onions/shallots
Cooked carrots	Lemongrass / Ginger paste

Slices of pizza, quiche, cheese / salmon / vegetable tarts, savoury pasties / pies, frittatas etc.

MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY
2 mini pita sandwiches with grilled chicken strips, tomato, salad and tzatziki sauce	Mixed salad with sweet corn, tuna, tomatoes, olives and fresh basil	Spinach and ricotta quiche	Quinoa salad with aduki, mung beans and tomato pieces	Panini sandwich with mozzarella, tomato slices, fresh basil leaves, pesto sauce( or dash of balsamic vinegar and olive oil)l.
Carrots sticks	Mixed pepper sticks	Baby tomatoes	Poppy seed and cheese straws (breadsticks) Wafer thin chicken / Quorn slices	Mixed pepper sticks
Greek yoghurt sweetened with fresh strawberries	Pretzels	Cereal bar	Carrot and cucumber sticks
A plum	2 chocolate macaroons or slice of banana and walnut cake	Grapes	A clementine	Fresh mixed fruit salad

MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY
Toasted BLT sandwich	Pasta salad with cubed cheddar cheese, sliced baby tomatoes, red peppers	Baguette sandwich with slice of emmental, lettuce, tomato and vegetable spread.	Slice of tomato, mushroom and cheese pizza	Brown roll sandwich with roasted beef/pastrami, tomato, rocket and mustard/horseradish
Cherry tomatoes	Wafer thin turkey slices	Fruit jelly	Oatcakes with cream cheese	Asparagus spears
Fromage frais sweetened with honey	Carrot sticks with guacamole dip	mixed pepper sticks with tzatziki	Chocolate custard	Carrot, celery sticks
Apple pieces	Kiwi	Nectarine	Pear pieces	Tinned fruit salad

MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY
Bagel with cream cheese, smoked salmon and tomato	Couscous salad with grilled vegetables and tomato sauce	Mushroom and cheese quiche	Tortilla with tuna, sweet corn, red pepper, lettuce and dill salad sauce	Mixed salad of rice with tomato, feta, cucumber and pepper cubes with tzatziki dip
Pineapple pieces	Breadsticks with hummus	French beans with vinaigrette	Creamed rice pudding	Slice of lemon tart
Apricot	Baby carrots	Lychees	Pretzels	Mandarin
	Chocolate cookie		Baby tomatoes

MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY
Baguette sandwich with sausage, ketchup/mango chutney	Mixed salad with bulgur wheat, grilled chicken strips, tomatoes, peppers, pine nuts, fresh mint, olives	Croissant sandwich with salad, tomato and taramasalata	Vegetable frittata slice (vegetable omelette)	Salmon and cheese quiche
Mixed peppers sticks	Mini savoury rice cakes	Fromage frais sweetened with fresh mango pieces	Grated carrot salad with raisins	Sweet corn
Apple crumble	Chocolate pudding	Carrot, cucumber sticks		Flapjack
Baby tomatoes	Peach	Kiwi	Clementine	Grapes