Lunchbox menus 9-12, Week Four

Read our suggestions for each day.

Monday

Lunchbox menu	Nutrition information
Wholemeal muffin with pilchards, cream cheese and cucumber Cherry tomatoes Date slice Kiwi Bottle of water	Energy 448 kcals	Protein 21.4g
	Fat 14.5g	Saturates 4.5g
	Carbohydrate 62.6g	NME* sugars 0g
	Sodium 582mg	Salt 1.5g
	Average cost of 3 supermarkets: £1.02

Tuesday

Lunchbox menu	Nutrition information
Ham and tomato sandwich Vegetable dippers and guacamole Dried apricots Milk smoothie	Energy 535 kcals	Protein 24.8g
	Fat 15.6g	Saturates 4.1g
	Carbohydrate 79.1g	NME* sugars 1.3g
	Sodium 686mg	Salt 1.7g
	Average cost of 3 supermarkets: £1.76

Wednesday

Lunchbox menu	Nutrition information
Egg and tomato pitta pockets Malt loaf Yoghurt Fruit in juice Sparkling water	Energy 616 kcals	Protein 23.2g
	Fat 12.9g	Saturates 3.6g
	Carbohydrate 108.8g	NME* sugars 13.7g
	Sodium 513mg	Salt 1.3g
	Average cost of 3 supermarkets: £1.69

Thursday

Lunchbox menu	Nutrition information
Pasta salad (with pork, spring onions, yellow and green pepper) Fruit fromage frais 2 plums Apple juice	Energy 633 kcals	Protein 19.3g
	Fat 17.2g	Saturates 6.8g
	Carbohydrate 107.4g	NME* sugars 5.2g
	Sodium 477mg	Salt 1.2g
	Average cost of 3 supermarkets: £1.04

Friday

Lunchbox menu	Nutrition information
Quorn and vegetable kebabs Mini cheese 2 oatcakes Satsuma Pineapple juice	Energy 546 kcals	Protein 28.8g
	Fat 16.8g	Saturates 5.2g
	Carbohydrate 74.0g	NME* sugars 0g
	Sodium 689mg	Salt 1.7g
	Average cost of 3 supermarkets: £1.26

Average weekly nutrition information
Energy 556 kcals, Fat 15.4g, Saturates 4.8g, Carbohydrate 86.4g, NMES sugars 4.0g, Protein 23.5g, Sodium 589mg, Salt 1.5g

*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.