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Digital Subscriptions > Healthy Food Guide > May 2018 > Pick and mix your meals

Pick and mix your meals

PICK ONE Lunch

Amanda’s ideas

CHICKEN SANDWICH

Spread 2 slices wholemeal bread with reduced-fat salad cream. Fill with a sliced tomato and 2 slices (50g) lean roast chicken. Serve with raw carrot cut into batons. Have a banana to follow 399kcal

MEXICAN PITTA

Blend 200g canned, drained red kidney beans with a few dashes tabasco sauce and ¼ red onion, finely diced, then mix in some chopped fresh flatleaf parsley. Use to stuff a warm wholemeal pitta and serve with a green salad. Follow with an apple 400kcal

SALAD NIÇOISE

Cut 4 boiled new potatoes, a tomato, a hard-boiled egg and 2 olives into quarters. Combine the potatoes and tomatoes with 80g cooked steamed green beans, then lay on top of a bed of lettuce. Sprinkle over 100g flaked canned tuna in spring water, drained. Garnish with the quartered hard-boiled egg and olives, then drizzle with balsamic vinegar and serve. Follow with 80g strawberries with 1tbsp 2% fat greek yogurt 371kcal

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About Healthy Food Guide

Make bloating a thing of the past with our guide to the real (lesser known) causes - and how to beat them for a flatter tum. We also show you how to look good naked (or on the beach!) with the best methods for all-over toning. Find out how to eat to cut your risk of type 2 diabetes, with the five diets recommended by Diabetes UK and, if you or someone you know is a smoker, Dr Dawn Harper offers practical advice (and some surprising health stats) to help you quit. With over 30 recipes to help you cook light, it's all you need for a healthy start to summer!