Lunch DIY: Why you should ditch the supermarket sandwich

If you normally buy: Sandwiches

Why DIY? Shop-bought sandwiches stuffed with mayonnaise and butter are bad news for athletes, warns nutritional therapist Janine Fahri. “These saturated fats have no nutritional value.” To stop wet ingredients from leaching into the bread, Fahri recommends avocado instead of butter. Avocado has 40 per cent fewer calories than mayo, with a quarter of the fat.

Try this: Spread a toasted bagel with mashed avocado. Add some roughly chopped spinach and rocket and top with buffalo mozzarella.

If you normally buy: Sushi

Why DIY? A carb-rich energy boost, sushi doesn’t come cheap. But handmade sushi does, and also strengthens your bones for a run. A study at the Human Nutrition Research Center, Boston, USA, confirmed that Vitamin C helps avoid bone density loss. Nori seaweed and red peppers are packed with Vitamin C, while cucumber and prawns contain antioxidants.

Try this: Spoon cooked sushi rice onto a sheet of nori seaweed. Place strips of cucumber, red peppers and prawns diagonally across the rice and fold the nori around, sealing the edges with water. Chop into bite-sized discs.

If you normally buy: Soup

Why DIY? Freshly made soups are often thickened with double cream, says nutritionist Dr Alice Sykes. “There are huge myths surrounding dairy products: broccoli actually has more calcium than milk.”

Try this: Broccoli and lentil soup. Chop and fry an onion before adding 125g of red lentils and a litre of vegetable stock. Simmer for 15 minutes. Add a handful of broccoli florets and cook for 15 minutes. Sprinkle with seeds and serve. This calcium-rich soup packs in seven times more protein than a cream-based one.

If you normally buy: Salads

Why DIY? “Many shop-bought salads aren’t varied enough,” says nutritional therapist and coach Ian Craig. “To fuel a run, you need lots of colourful ingredients.” Salad leaves are best combined with muscle-building proteins like feta cheese, houmous or smoked fish, while a dressing made from nut oils adds flavour.

Try this: Salad niçoise: cos and romaine lettuce, rocket, boiled eggs, tuna and black olives. Mix a teaspoon each of sesame oil, lemon juice and white vinegar as dressing.