Lunchbox menus 9-12, Week One

Read our suggestions for each day.

Monday

Lunchbox menu	Nutrition information
Spanish omelette (made with eggs, potato and pork sausage) Green salad Satsuma Teacake Flavoured milk	Energy 527 kcals	Protein 20.7g
	Fat 18.9g	Saturates 4.6g
	Carbohydrate 70.3g	NME* sugars 13.6g
	Sodium 452mg	Salt 1.1g
	Average cost of 3 supermarkets: £0.94

Tuesday

Lunchbox menu	Nutrition information
Falafel and salad pitta Houmous Peaches in fruit juice Reduced-fat natural yoghurt Apple juice	Energy 502 kcals	Protein 16.6g
	Fat 12.3g	Saturates 3.0g
	Carbohydrate 87.6g	NME* sugars 1.6g
	Sodium 681mg	Salt 1.7g
	Average cost of 3 supermarkets: £1.13

Wednesday

Lunchbox menu	Nutrition information
Tuna pasta salad (with spring onion, green pepper and cherry tomatoes) Fresh fruit salad with low-fat fromage frais Slice of banana cake Bottle of water	Energy 579 kcals	Protein 31.3g
	Fat 9.9g	Saturates 1.9g
	Carbohydrate 97.0g	NME* sugars 11.8g
	Sodium 285mg	Salt 0.7g
	Average cost of 3 supermarkets: £1.52

Thursday

Lunchbox menu	Nutrition information
Double-decker sandwich with ham (reduced salt) and salad Mini blueberry muffin Mixed dried fruit Kiwi Bottle of water	Energy 558 kcals	Protein 26.7g
	Fat 10.9g	Saturates 2.7g
	Carbohydrate 94.6g	NME* sugars 12.8g
	Sodium 1002mg	Salt 2.5g
	Average cost of 3 supermarkets: £1.61

Friday

Lunchbox menu	Nutrition information
Mexican chicken wrap Carrot sticks and baby corn Mixed fruit salad Malt loaf Yoghurt drink	Energy 473 kcals	Protein 26.6g
	Fat 2.2g	Saturates 1.4g
	Carbohydrate 92.1g	NME* sugars 12.3g
	Sodium 374mg	Salt 0.9g
	Average cost of 3 supermarkets: £1.23

Average weekly nutrition information
Energy 528 kcals, Fat 10.8g, Saturates 2.7g, Carbohydrate 88.3g, NMES sugars 10.4g, Protein 24.4g, Sodium 559mg, Salt 1.4g

*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.