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Sack-Lunch Satisfaction

Whether you’re new to the brown-bag club, or you’re a sack-lunch regular who’s stuck in a bit of a rut, these meals are simple, satisfying and sophisticated enough to please just about anyone.

Asian Delight
This will make a good-sized meal. The noodles, plus the mango, pineapple and vegetables provide ample carbs (about 80 g), salmon provides protein and healthy omega-3 fatty acids; vegetables and fruit add vitamins, minerals and fiber. Mango is an excellent source of vitamins A and C. Use brown-rice noodles for better nutrition and increased staying power.

Salmon and Noodle Salad — Cooked Chinese noodles, wheat or rice (about 1 cup); one carrot and one zucchini, cut into very thin strips; two to three shallots, thinly sliced; handful sugar snaps, sliced horizontally; one steamed or broiled salmon steak (3 to 4 ounces), flaked

Dressing — 1 tsp. sesame oil, 1 tbs. light soy sauce, 1 tsp. oyster sauce, pinch of sugar, salt, black pepper.

Toss all the ingredients together, flaking the salmon on top.

Exotic Fruit Salad — Half a mango and 1/2 cup fresh pineapple, cut into chunks; handful of black or green grapes. Combine the fruit and sprinkle with lemon juice.

Fruit Fusion
This is a high-octane lunch; if you workout in the morning or midday, you may need two sandwiches. With the fruit, this sandwich provides about 128 grams of carbohydrates. The cheese is relatively high in fat, so slice it thin — a little goes a long way. You can add some sliced turkey or chicken for extra protein, if you like.

Pear and Brie Sandwich — Two or four slices of multigrain seeded bread; one pear, sliced; thin slices (about 3 oz.) of Cambazola, Brie or Blue cheese; handful of mixed field greens or arugula.

Fruit cup — Banana, apple, orange, grapes (pick two; enjoy!) for vitamins, minerals, fiber and disease-fighting phytochemicals.

Eastern Flair
Healthy and heavenly, this brown-bag feast will certainly make you the envy of your colleagues. It contains a balance of carbs (pita bread, falafels, figs), protein (falafels, pine nuts, yogurt) and a wide range of vitamins and minerals from the fruit and vegetables. It’s also low in fat.

Pita Bread With Falafels — Pita, falafel, veggies, lettuce, yogurt one whole-wheat pita bread; four falafels; one grated carrot; wedge of chopped iceberg lettuce; small cucumber, grated; 3 to 4 tbs. Greek yogurt, four to five leaves fresh mint, chopped. Toast the pita bread until softened and cut in half. Stir together the cucumber, yogurt and mint, and spoon into the pita breads. Add two falafels to each half, together with the grated carrot and lettuce. Wrap carefully in foil.

Stuffed Figs — Small fresh figs; 1 tsp. honey; handful of toasted pine nuts; four to five dried apricots and dates, chopped; one orange, segmented. Make these the night before: Cut open the figs in a star shape without cutting right through to the base. Mix together the honey, pine nuts, apricots, dates and orange and spoon into the figs. Bake in a moderate oven for 10 to 15 minutes until softened. When cool, chill in fridge.