Take one cup of cooked Basmati rice;  Couscous or Quinoa. Add one cup of  tinned Kidney Beans; Chickpeas or Borlotti Beans; Plus one cup of veggies or salad of your choice mix with one heaped dessertspoon of lite dressing or sweetchilli sauce and you have a quick, tasty and  fat burning lunch which will keep you feeling full through the afternoon.