Lunch Options Operation Transformation Series 10 The Operation Transformation Food Plan has ten different lunch options for you to choose from:

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1 Lunch Options Operation Transformation Series 10 The Operation Transformation Food Plan has ten different lunch options for you to choose from: 1. Turkey Club Sandwhich 2. Wholemeal Chicken Wrap 3. Open Face Salmon Sandwich with Dill Mayo 4. Tomato & Avocado Salad 5. Carrot and Coriander Soup 6. Tuna Salad 7. Cup of Soup + ½ Open Tuna Sandwich 8. Cup of Soup + ½ Open Turkey Salad Sandwich 9. Cup of Soup + ½ Open smoked salmon Sandwich 10. BBQ Chicken Salad

2 Turkey Club Sandwhich Calories per portion: slices wholewheat bread 100g turkey 50g mixed leaves 1 tomato 1 tablespoon salad cream Place bread on a plate and spread with salad cream Wash and dry tomato and mixed leaves Cut tomato into slices and place on bread followed by the turkey and mixed leaves Top with second slice of bread, cut in two

3 Wholemeal Chicken Wrap Calories per Portion: wholemeal wrap 100g cooked chicken 50g spinach ½ stick of celery, chopped 1 teaspoon light mayonnaise 50g baby tomatoes, halved Spread wrap with 1 tablespoon of light mayonnaise Top the wrap with spinach, chopped celery, halved baby tomatoes and cooked chicken Wrap and serve

4 Open Face Salmon Sandwich with Dill Mayo Calories per Portion: slices of brown bread (Traditional brown bread/soda bread style) 1 teaspoon mayonnaise 1 teaspoon dill ½ cucumber, thinly sliced 50g smoked salmon Add dill to mayonnaise and spread on bread Add smoked salmon and top with cucumber

5 Tomato & Avocado Salad Calories per Portion: g cherry tomatoes halved 40g olives, quartered 10g fresh mint, chopped 100g lettuce leaves (butterhead, romaine, iceberg, spinach) 2 tablespoons Aoife s vinagrette dressing ¼ avocado (50g) Aoife s Vinagrette Salad Dressing (6 servings) 50g olive oil 30g balsamic vinegar

6 1 tablespoon wholegrain mustard 1 tablespoon honey 1 clove of garlic, crushed In a bowl, combine lettuce, tomatoes, olives, mint and avocado To make salad dressing, put all the dressing ingredients in a screw topped jar and shake well Drizzle lettuce, tomatoes, olives, mint and avocado with salad dressing Carrot and Coriander Soup 1 onion Calories per Portion: 180

7 10g butter 1 small potato, peeled and chopped 3 carrots, peeled and chopped 1 tablespoon coriander, chopped 600ml low sodium vegetable stock (1 stock cube) Place the butter in a pot on medium heat Add in the onion and saute until soft Add the potato and carrots and toss until well coated Pour in the stock and bring to the boil. Lower the heat and simmer for 20 minutes until the vegetables are tender Add the coriander and serve hot Tuna Salad Calories per Portion: 350

8 75g tuna 25g butterhead lettuce 25g spinach ½ red pepper ½ tablespoon raisins 25g cous cous ½ carrot, grated 50g baby tomatoes 20ml vingrette salad dressing Aoife s Vinagrette salad dressing (Makes 6 servings) 50g olive oil 30g balsamic vinegar 1 tablepspoon wholegrain mustard 1 tablespoon honey 1 clove of garlic, crushed Place 100ml of water in pot and bring to boil. Add cous cous and cover until cooked Chop all vegetables In a large bowl place lettuce, spinach, peppers, grated carrot and baby tomatoes Mix raisins with cous cous and add to salad Top with tuna and serve with salad dressing if desired

9 Cup of Soup + ½ Open Tuna Sandwich Calories per Portion: ml soup 1 slice wholemeal bread (Traditional brown bread/soda bread style) 65g tuna 1 tablespoon natural yogurt (3% fat) 25g sweetcorn ¼ celery stick, chopped finely In a bowl mix together tuna, sweetcorn and tablespoon of natural yoghurt Place slice of bread on plate and top with the tuna mixture and chopped celery Serve with cup of carrot and coriander soup

10 Cup of Soup + ½ Open Turkey Salad Sandwich Calories per Portion: ml soup 1 slice wholemeal bread (Traditional brown bread/soda bread style) 80g turkey 1 tomato 1 teaspoon mayonnaise 20g lettuce

11 Place slice of bread on a plate and spread with mayonnaise Top with turkey, tomato and lettuce Serve with 200mlsof carrot and coriander soup Cup of Soup + ½ Open Smoked Salmon Sandwich Calories per Portion: 304 : 200 ml soup 1 slice wholemeal bread (Traditional brown bread/soda bread style) 1 teaspoon mayonnaise 5g dill, steamed

12 ¼ cucumber, thinly sliced 40g smoked salmon Place slice of bread on a plate and spread with mayonnaise Top with salmon, cucumber and dill Serve with carrot and coriander soup BBQ Chicken Salad Calories per Portion: 304

13 75g chicken 50g butterhead lettuce 50g spinach 100g baby tomatoes 25g black eyed beans 50g sweetcorn ¼ cucumber 1 scallion 2 tablespoon Aoife s BBQ sauce 20g cheddar cheese 1 tablespoon chopped coriander BBQ Sauce 1 tablespoon orange juice 100g tomato ketchup 50g cider vinegar ½ tablespoon honey ½ tablespoon worcestershire sauce Wash and dry the vegetables Place on plate Top with chopped chicken, black eyed peas, sweet corn, chopped cucumber, scallion, grated cheese and coriander Drizzle with Aoife s BBQ sauce