Step 1

Chicken guacamole wrap Take 1 tortilla wrap and spread 2 tbsp shop-bought guacamole down the middle. Lay ½ shredded chicken breast and ½ sliced red pepper on top. Sprinkle with 30g grated cheddar and roll up tightly. Wrap in baking parchment and tie with string, or roll tightly in cling film (serves 1).

Step 2

Very easy pasta salad Cook 85g pasta shapes, adding 3 tbsp each frozen peas and frozen sweetcorn for the final min. Drain; rinse in cold water. Mix 1 tbsp each natural yogurt and shop-bought balsamic dressing, with 1 tsp mayo. Pour onto the pasta, then stir in 1 tbsp chopped basil and 3 halved cherry tomatoes (serves 1).

Step 3

Mini ham rolls Mix 1 tbsp mayo with 1 tsp each wholegrain mustard and honey. Split 2 small wholemeal rolls in half and spread each side with the mayo mix. Stuff each roll with 2-3 slices cucumber, 1 Baby Gem leaf and 1 slice ham (serves 1).

Step 4

Ploughman's lunchbox Cut a chunk of cheddar and 1 apple into wedges (squeeze over some lemon juice to stop them going brown). Place 2 Baby Gem leaves in a container, then spoon 2 tbsp chutney into one leaf and use the other leaf to hold a salad made of 1 small grated carrot, 3 cherry tomatoes and 1 tbsp cress. Serve with a selection of crackers, if you like (serves 1).

Step 5

Sweet potato & chickpea soup Heat 1 tbsp olive oil in a pan; soften 1 finely diced onion for 3 mins. Add 2 sliced garlic cloves, cook for 3 mins more. Add 1 tsp each ground cumin and ground coriander, cook for 1 min. Add 1 sweet potato, cut into 1cm cubes. Fry for 2 mins, then pour over 600ml hot vegetable stock. Boil for 10 mins until potato is tender. Add 220g can drained chickpeas. Heat through before whizzing until smooth. Stir in 1 tbsp soured cream and 50ml milk. Pour into a thermos when hot (serves 2).