Out with the caviar and in with the corned beef?

With the credit crunch biting, office workers don’t have to resort to corned beef to keep their stomachs full. iVillage.co.uk, the UK’s leading women’s web site, has devised the “Credit Lunch” - five easy recipes for each day of the week that have been devised to help keep the pounds in your wallet and not on your waist.

“We say save £5 a day by forgetting the grab and go sandwich,” says Vino Vethavanam of iVillage.co.uk. “These recipes can be made the night before and if you don’t like these, there are a lot more fast and healthy recipes at ivillage.co.uk/food.”

Monday

Simple Chicken Salad
Makes 4 portions, store in fridge till ready to eat.

1 198g tin of sweetcorn, drained
1 300g tin of broad beans, drained
1 410g tin of petit pois, drained
1 bag plain long grain microwave rice (regular boil rice can be used)
250g baby plum tomatoes, halved
1 large red pepper
1 tbsp capers, crushed
2 cooked breasts of chicken
1 tbsp olive oil
1 tsp balsamic vinegar
1 tsp Dijon mustard

Open, drain and rinse all the canned ingredients. Cut the red pepper into long thin strips, skin the cooked chicken and cut into small chunks. Place the rice in the microwave and cook following the instructions on the packet. Then place all the ingredients in a large bowl and mix together. Place the olive oil, balsamic vinegar and mustard in a small bowl and whisk to form a smooth dressing. Add the dressing to the salad, toss well and serve.

Tip: Use left over chicken from your Sunday lunch.

Tuesday

Tuna and Apple Open Sandwich
This is a good one for protein and slow-release carbohydrates, and of course, it's pretty tasty!

4 slices wholemeal bread
55g low-fat soft cheese
1 medium apple
1 tbsp lemon juice
200g drained tuna in brine
2 chopped spring onions
1 trimmed & chopped stick celery with leaves

Spread cheese on to bread. Core and finely chop the apple, toss in lemon juice and mix in to tuna with onions and celery. Pile on to the bread.

Wednesday

Easy Veg Casserole
Note: This needs a microwave. If you’re single, this meal can last you a couple of days! Or take the remainder and freeze for next week’s lunch.

Casseroles don't have to take hours to cook. Start by bringing a large pan of water to the boil while you prepare the veg: cut cauliflower and broccoli into large florets. Chop some celery and carrots into chunks. Drop some baby new potatoes into the boiling water and cook for 8 to 10 minutes.

Add the rest of the vegetables and blanch for another couple of minutes until they are softened but not overcooked. Drain in a colander and tip into a baking dish.

While the vegetables are cooking, crumble some Danish blue cheese into a tub of Quark. Spoon this over the vegetables and sprinkle over some dried breadcrumbs.

Bake in a hot oven (220C/475F/gas mark 7) for 15 minutes or until the sauce bubbles and the top is golden.

Thursday

Roasted vegetable and chicken tortilla wraps
Prep time: 30 mins
Serves: 1

The night before, quarter 1 red pepper and 1 red onion. Put them in a bowl and drizzle over some light olive oil and balsamic vinegar, add salt and pepper and make sure the vegetables are well coated in the dressing. Transfer to a baking tray and roast in a hot oven until slightly charred. While the veg are cooking, grill a chicken breast. When cool, slice into strips. Mix the roasted veg with 1 tsp pesto. Take the roasted veg, the sliced chicken breast and 1 or 2 flour tortilla to work with you. To make the wrap, lay out the tortilla and fill with the roasted veg and the chicken, and salt and pepper to taste. Carefully fold in the sides and roll up. Add a mixed leaf salad if you like.

Again, use some of the chicken leftover you cooked earlier in the week.

Friday

Butternut squash soup
Prep time: 30 mins
Serves: 2-4

1 medium butternut squash peeled and chopped
2 large carrots, chopped
1 orange pepper, de-seeded and chopped
2 onions, chopped
1 tbsp dried coriander
1 clove garlic, crushed
2 chicken stock cubes
Salt and pepper to taste

Put all ingredients in a pan and cover with water, bring to the boil and simmer for about 15-20 minutes until tender. Blend to make a thick, creamy soup. Add a little water is you want - filling and tasty.

Tip: Invest in some in some microwavable, spill proof plastic containers that can be re-used.