Whether you’re going on a day trip, taking lunch to work or planning lunch for the kids, give your lunchbox a lift with our fresh ideas
Fresh ideas for kids and adults
Serves 2 Prep 10 mins Cook 20 mins £1.86 a portion 592 kcals, 19g fat, 4g sat. fat, 2g sugar
2 eggs 1 tbsp korma curry paste 4 spring onions, sliced 140g rice 425ml low-sodium vegetable stock 100g frozen peas 225g jar tuna, drained ½ small bunch parsley, chopped
1 Hard boil the eggs. Drain, peel and quarter them, then set aside. Heat the curry paste in a medium-sized pan for 30 secs, then add the spring onions and cook for 1 min. Throw in the rice and stir to coat in the curry paste, then add the vegetable stock. Bring to a simmer, then cover and cook for 15 mins until all the stock is absorbed and the rice is tender.
Add the peas for the final 2 mins of cooking. Take off the heat and flake in the tuna and parsley. Serve warm with the eggs on top or cool rapidly in containers and put in the fridge for later.
Prawn cocktail sandwich
Serves 2 Prep 5 mins No Cook £1.44 a portion 303 kcals, 3g fat, 1g sat. fat, 4g sugar
2 tbsp 0% Greek yogurt 1 tsp tomato ketchup squeeze lemon juice 200g small cooked prawns ½ Little Gem lettuce 4 slices of wholemeal bread
Mix the Greek yogurt with the ketchup, lemon juice and a little seasoning. Stir in the prawns. Roughly shred the lettuce, then scatter over 2 slices of the bread. Top each slice with the prawn mix, then sandwich with remaining bread. Cut into triangles, then wrap up.
Pepper & pasta salad
Serves 2 Prep 10 mins Cook 15 mins 81p a portion 317 kcals, 6g fat, 1g sat. fat, 9g sugar
140g wholewheat pasta 1 tsp olive oil ½ yellow pepper, diced ½ red pepper, diced 1 tbsp pesto 100g cherry tomatoes, halved
Cook pasta following pack instructions. Meanwhile, heat the oil in a frying pan, then fry peppers for 10 mins. Drain the pasta, then toss with cooked peppers, pesto and cherry tomatoes. Leave to cool before putting into containers.
Chicken drumsticks with rice salad
Serves 2 Prep 15 mins Cook 45 mins £1.20 a portion 483 kcals, 11g fat, 3g sat. fat, 2g sugar
1 tbsp plain flour 1 egg, beaten 1 slice crusty brown bread 1 tsp paprika 4 skinless chicken drumsticks 85g rice 50g frozen sweetcorn 50g frozen peas 1 tbsp low-fat mayonnaise
1 Heat oven to 180C/160C fan/gas 4. Put the flour onto a plate and the beaten egg in a bowl. Whizz the bread with the paprika to crumbs in a food processor and put on a plate. Dust the chicken with the flour, then dip into the egg and coat in the breadcrumbs. Place on a baking tray and cook for 45 mins or until cooked through and golden, then allow to cool.
2 Meanwhile, cook the rice following the pack instructions, then with 2 mins to go, stir in the sweetcorn and peas. Drain, run under cold water to cool, then drain again, and stir in the mayonnaise. Wrap the cooled chicken in foil and pack the rice in a plastic tub.