Lunchbox menus 5-8, Week Four

Read our suggestions for each day.

Monday

Lunchbox menu	Nutrition information
Pasta prawn salad (with avocado and fat-free dressing) Mini blueberry muffin Satsuma Semi-skimmed milk	Energy 589 kcals	Protein 28.4g
	Fat 26.0g	Saturates 5.3g
	Carbohydrate 72.7g	NME* sugars 1.4g
	Sodium 426mg	Salt 1.1g
	Average cost of 3 supermarkets: £1.12

Tuesday

Lunchbox menu	Nutrition information
Chicken couscous salad (with roasted red peppers and courgette) Low-fat fromage frais Cheese scone Two plums Apple juice	Energy 568 kcals	Protein 28.2g
	Fat 10.8g	Saturates 3.2g
	Carbohydrate 103.2g	NME* sugars 0g
	Sodium 429mg	Salt 1.1g
	Average cost of 3 supermarkets: £1.19

Wednesday

Lunchbox menu	Nutrition information
Ham and cheese potato cakes Cherry tomatoes Mixed fruit in juice Hot cross bun Orange juice	Energy 505 kcals	Protein 19.1g
	Fat 16.0g	Saturates 3.3g
	Carbohydrate 78.3g	NME* sugars 5.9g
	Sodium 589mg	Salt 1.5g
	Average cost of 3 supermarkets: £1.75

Thursday

Lunchbox menu	Nutrition information
Corned beef sandwich Low-fat soft cheese with vegetable dippers (cucumber sticks, red and green pepper strips) Banana Yoghurt drink	Energy 478 kcals	Protein 23.1g
	Fat 13.6g	Saturates 4.7g
	Carbohydrate 71.8g	NME* sugars 6.3g
	Sodium 509mg	Salt 1.3g
	Average cost of 3 supermarkets: £1.13

Friday

Lunchbox menu	Nutrition information
Chilli bean rice salad (made with rice, kidney beans, spring onion, yellow pepper, celery and sweet chilli sauce) Crabsticks Low-fat fruit yoghurt Scotch pancake Box of raisins Bottle of water	Energy 474 kcals	Protein 19.4g
	Fat 6.5g	Saturates 1.6g
	Carbohydrate 90.3g	NME* sugars 1.2g
	Sodium 445mg	Salt 1.1g
	Average cost of 3 supermarkets: £1.18

Average weekly nutrition information
Energy 523 kcals, Fat 14.6g, Saturates 3.6g, Carbohydrate 83.2g, NMES sugars 5.1g, Protein 23.6g, Sodium 480mg, 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.