LUNCH

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Lunch should always include protein, a low-GI carbohydrate, plenty of vegetables and a little fat. Select one item from each column with a glass or two of water.

Examples:

» Chicken Sandwich: 50g chicken + 2 slices wholegrain bread + avocado + salad

» Tuna Salad: 1 tin tuna + ½ cup quinoa + sliced capsicum and baby spinach + crushed nuts 

» Mountain bread + salmon + salad

» Toasted sandwich + ham + lots of salad

Café lunch?

» 2–3 small sushi rolls

» Order a sandwich or wrap on wholegrain bread without the butter, and with lots of salad

» Choose a warm salad with chicken, beef or lamb and lots of salad

NEXT: Snacks