Smoked salmon and cream cheese onrye bread
The classic pairing of smoked salmon and cream cheese is not only delicious but is also very quick to make. This sandwich is high in heart-helping essential fats and low in artery-clogging saturated fat.
SERVES 1
1 tbsp low-fat cream cheese
11/2 slices pumpernickel-style rye bread 2.5cm (1 in) chunk cucumber, finely sliced 75g (23/4oz) smoked salmon, about 3 slices Freshly ground black pepper
Spread the cream cheese over the bread, cover with cucumber slices then lay the salmon slices on top. Season with black pepper.
MAINTENANCE PHASE (PER PERSON)
increase to 2 slices pumpernickel-style rye bread (or 5 oatcakes)
Low-fat egg 'mayo' on oatcakes
Our version of egg 'mayo' uses low-fat cottage cheese instead of mayonnaise to bind the mixture' The added protein from the cottage cheese makes it more filling and less oily.
SERVES 1
1 Large egg, hard-boiled for 8 minutes and peeled
2 tbsp cottage cheese
Pinch of salt or low-sodium salt (optional, if needed) 3 rough oatcakes
6 thin cucumber slices or 1 tbsp cress or alfalfa sprouts Freshly ground black pepper
1 Mash the egg with the cottage cheese and season to taste'
2 When ready for lunch, spread the oatcakes with the egg mixture and top with cucumber, cress or alfalfa sprouts'
MAINTENANCE PHASE (PER PERSON)
increase to 5 rough oatcakes (or 2 slices rye bread)
Deli style pastrami open rye sandwich
If you love high-GL bagels and burgers this American-style sandwich should appeal' Pastrami is incredibly lean but full of flavour'
SERVES 1
A Little coarse-grain mustard (optional)
11/2 thin slices pumpernickel-style rye bread
A couple of gherkins, thinly sliced (optional)
75g (23/4oz) pastrami, bresaola or lean, unprocessed ham slices 1 small, ripe tomato, thinly sliced
1 Spread the mustard, if using, thinly over the bread, and add the gherkins (if using)'
2 Cover with the meat slices and top with tomato' Season with black pepper'
MAINTENANCE PHASE (PER PERSON) increase to 2 slices rye bread (or 5 oatcakes)
Greek stuffed pitta bread
A Greek salad-inspired filling, with plenty of flavour from the feta cheese and olives.
SERVES 1
75g (23/4oz) feta cheese, cubed
3 pitted black olives, halved
3 cherry tomatoes, halved
1/4 red onion, diced
2.5cm (1 in) chunk cucumber, diced
1 handful lettuce
1/4 tsp dried oregano (optional)
1 wholemeal pitta bread, toasted and one edge cut open
Mix together all of the salad ingredients and stuff into the pitta bread.
MAINTENANCE PHASE (PER PERSON) have a side salad as well