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There's nothing better than opening up your refrigerator during the week to have your lunch ready to go. All you have to do is package it up! You'll also be happy about the delicious lunches you get to eat as opposed to the ol' last-minute peanut butter and jelly sandwich. The next sections present ideas for low-glycemic salad-based sandwiches and casseroles that can get you started on your make-ahead lunch adventure.

Sensational chicken and tuna salads

The sandwich is a staple for most lunches, but that doesn't mean you have to eat the same boring one each and every day. One of my favrite routines is making a batch of chicken or tuna salad on Sundays to use during the week. Both salads are simpler to prepare than other recipes and incredibly versatile, so you can change up your lunch each day.

You can use chicken or tuna salad to

Make a basic sandwich

Top off a big bowl of mixed greens

Fill a tortilla or wrap

Pair with a side salad or a bowl of soup

Spread on top of some low-glycemic crackers with a side salad or a bowl of soup

Following are a few delicious (and easy!) low-glycemic chicken and tuna salad recipes for your cooking pleasure.

Lemon Chicken Salad

Chicken salad recipes are my favorites, and they never get boring. You can always have something new and fresh thanks to the many different ways of preparing chicken salad. This recipe is a great twist on a traditional chicken salad. It uses fresh lemon and spices to create a unique flavor.

Preparation time: 15 minutes

Yield: 4 servings

3/4 cup finely chopped celery

1/4 cup lowfat mayonnaise

1/4 cup lowfat plain yogurt

1/4 cup finely chopped green onions

2 tablespoons chopped fresh tarragon

3 tablespoons fresh lemon juice

1 teaspoon lemon zest

3 cooked boneless, skinless chicken breasts, cut into 1/2-inch cubes

1 green apple, cored and cut into 1-inch chunks

Salt and ground black pepper to taste

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1 Mix the celery, mayonnaise, yogurt, green onions, tarragon, lemon juice, and lemon zest in a large bowl to blend.

2 Stir the 1/2-inch chicken cubes and 1-inch apple chunks into the mayonnaise mixture. Season with the salt and pepper.

Tip: Save time by using about 3 cups rotisserie chicken or 3 cups leftover grilled chicken in place of the chicken breasts.

Vary It! To add some variety to this tasty chicken salad, replace the green apple with 1 cup dried cranberries or 1 cup halved grapes.

Per serving: Calories 240 (From Fat 46); Glycemic Load 1 (Low); Fat 5g (Saturated 1g); Cholesterol 91mg; Sodium 250mg; Carbohydrate 13g (Dietary Fiber 2g); Protein 34g.

Curry Chicken Salad

Don't let the curry fool you. This is a very light curry salad that isn't as strong as some of the traditional curry recipes. It's one of my favorites.

Preparation time: 15 minutes

Yield: 4 servings

2 teaspoons curry powder

1/4 cup lowfat mayonnaise

1/4 cup plain lowfat yogurt

2 teaspoons honey

1/2 teaspoon ginger

1 teaspoon orange juice

1/2 teaspoon orange zest

3 cups 1/2-inch pieces cooked boneless, skinless chicken breasts

1 cup halved seedless red grapes

1/2 cup thinly sliced green onions

1/3 cup walnuts, toasted and coarsely chopped

Salt d ground black pepper to taste

1 Add the curry powder, mayonnaise, yogurt, honey, ginger, orange juice, and orange zest to a medium-sized mixing bowl. Whisk to blend.

2 Stir in the chicken, grapes, green onions, and walnuts. Season with the salt and pepper.

Tip: For speedier preparation, use 3 cups rotisserie chicken or 3 cups leftover grilled chicken.

Per serving: Calories 332 (From Fat 128); Glycemic Load 3 (Low); Fat 14g (Saturated 3g); Cholesterol 97mg; Sodium 213mg; Carbohydrate 15g (Dietary Fiber 2g); Protein 36g.

Tuna Salad with Olives and Red Peppers

Tired of plain tuna? Well, those days are over thanks to this simple recipe. If you really want to take it to the next level, you can use fresh tuna (rather than canned)