Lunchbox menus 5-8, Week One

Read our suggestions for each day.

Monday

Lunchbox menu	Nutrition information
Banana sandwich with wholemeal bread Tomato Boiled egg Low-fat fruit yoghurt Box of raisins Semi-skimmed milk	Energy 521 kcals	Protein 25.1g
	Fat 11.6g	Saturates 4.6g
	Carbohydrate 84.9g	NME* sugars 7.6g
	Sodium 578mg	Salt 1.4g
	Average cost of 3 supermarkets: £0.60

Tuesday

Lunchbox menu	Nutrition information
Salmon and rice salad (with peas, sweetcorn and spring onion) Melon and satsuma kebabs Soy milk, banana and strawberry smoothie	Energy 419 kcals	Protein 22.5g
	Fat 8.1g	Saturated fats 1.4g
	Carbohydrate 68.2g	NME* sugars 0g
	Sodium 293mg	Salt 0.7g
	Average cost of 3 supermarkets: £0.91

Wednesday

Lunchbox menu	Nutrition information
3 oatcakes with Red Leicester cheese Chutney Reduced-salt ham Cherry tomatoes Carrot sticks Cucumber sticks Fruit in jelly Dried apricots Semi-skimmed milk	Energy 532 kcals	Protein 21.3g
	Fat 15.5g	Saturates 7.5g
	Carbohydrate 82.2g	NME* sugars 8.6g
	Sodium 668mg	Salt 1.6g
	Average cost of 3 supermarkets: £1.25

Thursday

Lunchbox menu	Nutrition information
Tomato, mozzarella and pastrami ciabatta pizza Carrot sticks Kiwi and strawberry fruit salad Reduced-fat strawberry fromage frais Bottle of water	Energy 513 kcals	Protein 33.2g
	Fat 13.7g	Saturates 4.8g
	Carbohydrate 68.4g	NME* sugars 0.6g
	Sodium 668mg	Salt 1.7g
	Average cost of 3 supermarkets: £1.88

Friday

Lunchbox menu	Nutrition information
Chicken and couscous salad (with spring onion, red pepper and cherry tomatoes) Pear Banana milk	Energy 505 kcals	Protein 25.6g
	Fat 5.3g	Saturates 1.4g
	Carbohydrate 93.9g	NME* sugars 13g
	Sodium 148mg	Salt 0.4g
	Average cost of 3 supermarkets: £1.20

Average weekly nutrition information
Energy 498 kcals, Fat 10.8g, Saturates 3.9g, Carbohydrate 79.5g, NME sugars 6.0g, Protein 25.5g, Sodium 471mg, Salt 1.2g

*NME Sugars: non-milk extrinsic sugars

Non-milk extrinsic (NME) sugars are one of the different types of sugars. These include the sugar we buy in shops and the sugars that are added to some foods and drinks, especially cakes, biscuits, sweets, squashes and sugary fizzy drinks. NME sugars are also found in fruit juice. We should try not to have too much of NME sugars because they can cause tooth decay. These are different to intrinsic sugars, which are found naturally in foods such as whole fruit and vegetables, and milk - we don't need to avoid intrinsic sugars.