The Lunch Box Diet: Eat all day, lose weight, feel great. Lose up to a stone in 4 weeks.

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They are ripe when they feel supple yet not too soft. Store tomatoes in a cool place on the countertop. You can speed up the ripening process by placing them in a brown paper bag.

Preparation: Tomatoes are wonderful chopped up, used for fresh salsa (see page 214) or roasted, and go wonderfully with nearly any lunch box combination.

Watermelon

A fruit, but worthy of a veggie listing and great in your lunchbox because of its sweet, mouth-watering flavour and its beta-carotene, lycopene and potassium content.

Selection: Watermelon is definitely seasonal and, as a rule of thumb, the less expensive, the better the fruit. Produce that is in abundance is generally the freshest and markets put them on sale because of this reason. Choose seedless varieties for convenience and make sure it is firm and has no soft spots. Look for a lighter-coloured rough patch somewhere that indicates that the fruit has had some ripening time lying on the ground in the field.

Preparation: I like to chop it up and sprinkle it in a ‘salty’ lunch box combination to take the edge off the salt. See the ‘Trim Turkey’ lunch box recipe on page 198.

Orange & Yellow

Carrots

Can’t forget the good old carrot. Full of beta-carotene, this endearing veggie is probably the easiest to snack on. Ever seen a rabbit wearing glasses? Seriously, it’s long been known that the beta-carotene found in carrots is great for eye health. They are an easy way to add orange to your lunch box and should be a staple in your fridge.

Selection: Crisp and fresh-looking is the key, with nice bright orange colouring.

Preparation: Most of us are pretty familiar with carrots, so the only piece of advice I have to add is that the pre-washed organic baby carrots sold in the bag are a nice convenience to have on hand for those rushed mornings.