Lunchbox menus 5-8, Week Three

Read our suggestions for each day.

Average weekly nutrition information
Energy 492 kcals, Fat 12.7g, Saturates 4.1g, Carbohydrate 78.8g, NME sugars 5.2g, Protein 20.9g, Sodium 457mg, Salt 1.1g

Monday

Lunchbox menu	Nutrition information
Houmous, red pepper and grated carrot wrap Grapes Creamed rice pot Malt loaf Sparkling water	Energy 588 kcals	Protein 18.1g
	Fat 11.9g	Saturates 2.9g
	Carbohydrate 109.3g	NME* sugars 6.2g
	Sodium 510mg	Salt 1.3g
	Average cost of 3 supermarkets: £1.32

Tuesday

Lunchbox menu	Nutrition information
Sardine bagel Tomato Kiwi Banana and blueberry smoothie (made with semi-skimmed milk)	Energy 435 kcals	Protein 20.9g
	Fat 8.0g	Saturates 2.4g
	Carbohydrate 74.5g	NME* sugars 1.3g
	Sodium 525mg	Salt 1.3g
	Average cost of 3 supermarkets: £1.00

Wednesday

Lunchbox menu	Nutrition information
Egg and tomato roll Two oatcakes and low-fat cheese Carrot sticks Dried apricots Apple juice	Energy 499 kcals	Protein 20.2g
	Fat 14.2g	Saturates 4.8g
	Carbohydrate 78.7g	NME* sugars 5.0g
	Sodium 463mg	Salt 1.2g
	Average cost of 3 supermarkets: £0.85

Thursday

Lunchbox menu	Nutrition information
Muffin pizza (with bacon, mozzarella and cherry tomatoes) Nectarine Orange juice	Energy 405 kcals	Protein 30.9g
	Fat 7.9g	Saturates 4.4g
	Carbohydrate 56.2g	NME* sugars 0g
	Sodium 402mg	Salt 1.0g
	Average cost of 3 supermarkets: £1.37

Friday

Lunchbox menu	Nutrition information
Potato and sausage salad (with spring onion, pine nuts and low-fat plain yogurt) Fruit and low-fat fromage frais Fruit bread Pear Bottle of water	Energy 533 kcals	Protein 14.3g
	Fat 21.6g	Saturates 5.9g
	Carbohydrate 75.2g	NME* sugars 11.7g
	Sodium 383mg	Salt 1.0g
	Average cost of 3 supermarkets: £1.14

*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.