Lunches Choose 1. All serve 1

Chicken waldorf salad

Put small chunks of peeled apple in a mixing bowl with a squeeze of lemon juice and a pinch of sweetener, and toss together well. Make a dressing by mixing fat-free natural Greek yoghurt with crushed garlic, a little cider vinegar and chopped fresh dill. Season to taste. Add halved grapes, sliced celery and sliced spring onions to the apple chunks. Toss together, then stir in the dressing and add cooked skinless and boneless chicken chunks. Mix together, garnish with dill sprigs and serve.

Mediterranean dip with crudités

Spray 2 aubergines and 2 red peppers with low-calorie cooking spray. Cook in the oven at 220C/fan 200C/gas 7 for 25-30 minutes. Allow to cool. Slice open the aubergines and scoop the flesh into a food processor. Discard the skin. Peel the peppers, discard the seeds and skin and put the flesh in the food processor. Add 2 crushed garlic cloves, ¼ tsp cumin, ¼ tsp paprika and a squeeze of lemon juice, season to taste and blend to a purée. Add 150g plain quark and a few basil leaves and blend again. Pour into a bowl and dust with extra paprika. Serve with 3 Ryvita Deli Pumpkin Seeds & Oats Crispbreads (from your fibre allowance), a selection of vegetable crudités and a large salad. Enjoy as much as you like now and save leftovers to snack on later.

Warm puy lentil and goat’s cheese salad

Toss quartered cherry tomatoes, sliced red onion, crushed garlic, finely chopped celery, a squeeze of lemon juice and some fat-free French dressing in a bowl and leave to stand at room temperature. Cook dried puy lentils according to the pack instructions, drain well and add to the bowl. Crumble over 40g soft goat’s cheese (from your dairy allowance) and scatter over some chopped fresh parsley. Season to taste and toss to mix well before serving.