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4 fast and fresh lunch box fillers

Say goodbye to soggy sandwiches

1. Avocado

Cardio and crunches aren't the only way to trim your tum. Eating monounsaturated fatty acids like the kind found in avocado is proven to reduce belly fat. Try this quick avocado quesadilla for a lean, green lunchtime treat.

Make it: Avocado quesadilla

Mash half an avocado with some lemon juice and salt and pop the mixture onto a wholegrain tortilla wrap. Top with a little cheese and chopped tomatoes and top with another wrap. Place in a preheated oven for 8-10mintues. Allow to cool before cutting into wedges. *possible link to 7 thing you never know about avocados.

2. Apples

They say an apple a day keeps the doctor away. In fact, studies have shown the humble apple can help with reducing cholesterol, preventing Alzheimer’s, boosting your immune system and even weight maintenance. This stuffed apple snack will satisfy any lunchtime sweet cravings – without the dreaded 3pm crash. Plus it’s a great way to hit your fresh fruit quota.

Make it: Stuffed apple rings

Mix a tablespoon of peanut butter with some granola. Core an apple and fill the centre with the peanut butter mixture. Refrigerate for at least 1 hour before slicing into rings.

3. Eggs

Eggs are not just for breakfast anymore. Packed full of protein, eggs offer sustained energy making them a great lunchbox addition. They’re also a great source of cancer-battling choline and antioxidants that keep your eyes sharp. Try rustling up this colourful egg and beetroot salad for an energy-boosting feast.

Make it: Egg and beetroot salad

Boil an egg. Meanwhile, chop some cooked beetroot and half a yellow pepper and combine with a handful of mixed salad leaves. Slice the boiled egg and place on the beetroot mix. Top with some omega-3 rich walnuts and add a dressing of your choice.

4. Prunes

Prunes are a great source of slow-release energy so don't give rise to a rapid spike in your blood sugar. They have also been shown to be effective in improving bone health and can help with weight management by keeping you feeling full for longer. A study from San Diego State Universityfound that eating prunes as a snack can suppress hunger for longer than a low-fat cookie. Packed with fibre and the rich in the antioxidant vitamin E, this prune crunch makes a quick and satisfying lunchbox snack.

Make it: Prune crunch

Combine a handful of prunes with a handful of almonds.

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