Healthy lunch ideas

I'm never short for ideas, because I used to be, then made a list, and now am BRIMMING. I find it easiest to use the ingredients on hand, but if i want variety I plan a week of dinners, and then the lunches, go out and buy the goods and then last minute may change things. This way I'm not having chicken 4 days in a row, and i am using up what's in the fridge.

So here are some ideas for different situations. First I'll write up the base meals (mid cal and healthish) then the substitutions or modifications to make it either lower cal, low-carb, high cal but healthy etc and put them in RED

Sandwiches Base - wholewheat, multigrain, soy lin etc. If you're cal cutting try bakers delight country grain, sandwich sliced. To bulk it up, use thick slice of extra seeded like 9 grain, or denser breads. To make it low carb... haha. Kidding. Try something else or make your own bread from, of all things cauliflower. Also poach super large mushrooms, but they make better pizza bases. Or just get one thick slice of bread and cut it in two or have a half sandwhich - use the one piece of bread and have soup with it to fill you up.
Can also use English muffins or bagels, but weigh them.
Crisp breads
Foccacia bread tends to be a bit calorific, but if you can fit it, remember to try and get wholemeal.

Wraps/Pita
Mountain bread
100 Healthy calorie bread
Sorj bread (thicker but smaller too. I usually spray with water before i wrap so its more flexible.
Nori (sushi paper) About 100 cal per slice.
Buttercup fill'em wholemeal pitas are the smallest we have
Use lettuce leaves

Fillings - this is the fun part...
Chicken + lite sweet chilli and thin slices of cooked/mashed sweet potato, alfafa and cherry tomato, salsa, pineapple,
Tuna/Salmon+ cucumber, shallots and onions, lemon pepper, pineapple and tomato, mixed with cottage cheese and mustard and celery,
Turkey + hummus and alfafa, cranberry sauce, extra light philli and lite sweet chilli
Ham + cheese and pineapple, cheese and tomato, cranberry and alfafa sprouts
Beef/roo + beetroot&pineapple, terryaki sauce, onion, aussie mustard, sweet potato/pumpkin, dips (french onion, pumpkin) and snow peas, spinach
Lamb + hummus, mushrom and garlic, pumpkin, mint sauce
Veggo = cucumber and light philli, marinated tofu, egg salad, mashed potato and spinach, mushroom, fruit (bananas, mangoes, apples, apple pie filling), peanut butter and diet jam, almond butter and apples, cashew butter and dates, two cheese and garlic (chedder and cottage), leftover roasted veggies (like egg plant, pumpkin, capsicum) Good old vegemite. Massive marinated mushroom cap, BBQd.
LEFTOVERS - seriously, nothing better than a stroganoff jaffle, or roast lamb and gravy wrap, just add your veggies on the side or inside. This way you dont have to stress about the amount of leftover you have. If its still not enough but you have sauce, add things like mushrooms and onions to bulk it up

Options
Toasted
Open toasted and grilled (with 50% light cheese if wanted) like a mini pizza - spread pasta sauce from a tube on the bread with cut up tomatoes, pineapple, onion, shaved ham etc. Also try spinach and mushroom with cottage cheese
Jaffle - try the chicken parm - chicken, pasta tomato sauce, herbs, some lite cheese and a thin slice of sandwhich ham. Or fruit such as ricotta, splenda and blueberries, or sugar free maple syrup and bananas, spagetti from a tin, Bean cuisine (canned) Spinach and reduced fat fetta or cottage cheese with a little parmesan
Pitta pizza - on top or inside. Stuff a pita with chopped tomatoes (warm) ham cheese and pineapple and microwave quickly. Or use a big steamed mushroom - SUPER LOW CAL

Meals
Sushi - brown rice and leftovers
Rice-paper rolls - can be VERY low cal. Or use leftovers like satay or mango chicken. If you eat out, this takes the pressure of having that tiny bit extra thats not enough for a meal in instefl.
Cous cous salad - 30g cous cous mixed with spices, chopped tomato, cucumber, onion (cooked) and vinager
Pizza Pita
Omlettes - mushroom and garlic, spinach and cheese, salsa, asian leftovers
Baked potato - pile on the cottage cheese
Salad and chinese dumplings (low cal ones) cut in half
Leftover roast beef, cut into pieces and soaked in a thai sauce, on salad
Quiche - pumpkin and spinach
Soup is low cal and filling and great in winter. Try add some cottage cheese for a protein boost, or f its a chicken broth/asian soup, slowly tip in and swirl an egg white (so its cooked, not mixed in the soup) Bulk them up with low cal veggies like spinach or mushrooms. if you need bread, try toasting 1/2 a mountain bread, or crisp breads.
Questadila - fold a wrap in half and split. Spread with laughing cow cheese and (optional) veggies (such as mushrooms) Place other half on top and grill until cheese is melt and wrap crispy. Dip in salsa, serve with salad

Weird? Tasty? You be the judge!
Cheese, pear and turkey toasted.
Cheese and banana (they boyf had them. I say gross!)


Sides
Celery sticks and low fat yogurt
5 rice crackers and salsa (le snack makes one)
Laughing cow cheese
A few pretzels
Pumpkin chips/leftover roast

Desserts - for when you have the room
Small pieces of fruit - mangoes, apples STRAWBERRIES!!
Cottage cheese and fruit
Baby food - fruit/custards (if you havent tried it, bring some splenda)
Applesauce/pear puree (SPC)
Diet jelly - 9 cal per 1/4 made up dish. Go for it!
Small tub of trim custard
fruit salad - rockmelon, blueberries and strawberries
Diet yogurt tub, Or save smaller tubs and fill up so its a little less cals.
Frozen grapes

To up the cals
Thicker, seedier bread, sesame seeds, avocado instead of butter, nuts, add a dessert, have a half a glass of juice, less lettuce, more meat. Add dried fruit to dessert, add a trail bar

Steal ideas from sandwhich places when you go out, or their salads. Places like sumo salad have calorie counts and ingredients lists, so you can re-create easily

Links for recipes
Recipezaar recipe books
CHOWs top 10 Toasted sandwiches - replace cheese with low fat version, laughing cow, or cottage