PICK A PROTEIN (100g) Chicken, prawns, mackerel, salmon, firm tofu, chickpeas, cooked lentils PICK A GREEN LEAFY VEGETABLE (large handful) Rocket, watercress, spinach, lettuce PICK YOUR VEGETABLES (80g) Carrot, beetroot, tomatoes, peppers, onion, cucumber, cooked / raw broccoli, radish, celery PICK A PORTION FROM A JAR OF ROAST ANTIPASTI (1 tbsp) Roasted peppers, roasted artichoke, roasted aubergine, sundried tomatoes, olives PICK A CARBOHYDRATE: Wholegrain rice (40g dry weight), quinoa (50g dry weight), sweet potato wedges (1⁄2 small), roasted butternut squash (50g) PICK A HEALTHY FAT 25g hummus, 1⁄2 smashed avocado, 1 tbsp chopped nuts PICK A SEED: (1 tbsp) Pumpkin seeds, sunflower seeds, sesame seeds PICK A DRESSING: 1 tbsp balsamic vinegar, 2 tbsp olive oil, 1 tsp wholegrain mustard and 1⁄2 chopped garlic clove 1 tbsp no added sugar peanut butter, 1 tsp tamari, 1⁄2 tsp smoked paprika, 1 tsp sesame oil 2 tbsp tamari, 2 tbsp sesame seeds, 2 tbsp sesame oil, juice of 1⁄2 lime, 1⁄4 tsp of chilli flakes and 1 tsp honey