Lunchbox menus 9-12 Week Two

Read the suggestions for each day.

Monday

Lunchbox menu	Nutrition information
Spicy beans and vegetables Mini pitta pockets 2 low-fat cocktail sausages Raspberries Low-fat fromage frais Fruit smoothie (made with semi-skimmed milk)	Energy 495 kcals	Protein 32.4g
	Fat 5.7g	Saturates 2.1g
	Carbohydrate 83.9g	NME* sugars 4.9g
	Sodium 733mg	Salt 1.8g
	Average cost of 3 supermarkets: £1.46

Tuesday

Lunchbox menu	Nutrition information
Salmon salad baguette (with cucumber, lettuce and low-fat plain yogurt) Flapjack with dried apricots Orange Sparkling water	Energy 561 kcals	Protein 28.3g
	Fat 13.0g	Saturates 3.1g
	Carbohydrates 88.2g	NME* sugars 12.4g
	Sodium 856mg	Salt 2.1g
	Average cost of 3 supermarkets: £1.25

Wednesday

Lunchbox menu	Nutrition information
6 oatcakes Double Gloucester cheese Ham (reduced salt) Salad Fruit scone Orange juice	Energy 624 kcals	Protein 22.8g
	Fat 22.7g	Saturates 9.3g
	Carbohydrate 88.4g	NME* sugars 4.0g
	Sodium 988mg	Salt 2.5g
	Average cost of 3 supermarkets: £1.07

Thursday

Lunchbox menu	Nutrition information
Oriental Quorn noodle salad (with mushrooms, spinach and light soy sauce) Melon and banana salad Dried apricots Semi-skimmed milk	Energy 544 kcals	Protein 24.3g
	Fat 6.5g	Saturates 3.5g
	Carbohydrate 102.9g	NME* sugars 19.3g
	Sodium 426mg	Salt 1.1g
	Average cost of 3 supermarkets: £1.74

Friday

Lunchbox menu	Nutrition information
Spicy cold chicken strips Rice with beans and peas Jamaican ginger cake Low-fat plain yoghurt Fruit smoothie	Energy 661 kcals	Protein 27.4g
	Fat 10.8g	Saturates 1.9g
	Carbohydrate 105.8g	NME* sugars 26.0g
	Sodium 256mg	Salt 0.6g
	Average cost of 3 supermarkets: £1.03

Gwybodaeth am y maeth cyfartalog yr wythnos
Egni 577 kcal, Braster 11.7g, Brasterau Dirlawn 4.0g, Carbohydrad 93.8g, NMES sugars 13.3g, Protein 26.9g, Sodium 652mg, Salt 1.6g, Cost: £1.31

*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.