Lunchbox menus 9-12, Week Five

Read our suggestions for each day.

Monday

Lunchbox menu	Nutrition information
Salmon and low-fat cream cheese bagel Carrot sticks Apple slices Malt loaf Bottle of water	Energy 526 kcals	Protein 25.9g
	Fat 14.8g	Saturates 8.0g
	Carbohydrate 83.8g	NME* sugars 0.3g
	Sodium 671mg	Salt 1.7g
	Average cost of 3 supermarkets: £0.88

Tuesday

Lunchbox menu	Nutrition information
Pastrami and reduced-fat cottage cheese wholemeal pitta with lettuce and tomato Cucumber sticks Banana Semi-skimmed milk	Energy 543 kcals	Protein 25.2g
	Fat 7.6g	Saturates 3.6g
	Carbohydrate 98.7g	NME* sugars 0g
	Sodium 808mg	Salt 2.0g
	Average cost of 3 supermarkets: £0.88

Wednesday

Lunchbox menu	Nutrition information
Sliced beef roll with cucumber and lettuce Reduced-fat coleslaw Low-fat fruit yogurt Pear Bottle of sparkling water	Energy 499 kcals	Protein 28.8g
	Fat 14.4g	Saturates 4.0g
	Carbohydrate 67.7g	NME* sugars 12.2g
	Sodium 663mg	Salt 1.7g
	Average cost of 3 supermarkets: £1.18

Thursday

Lunchbox menu	Nutrition information
Chicken couscous with mushrooms, pepper and onion Pineapple pieces Milkshake	Energy 612 kcals	Protein 36.1g
	Fat 7.0g	Saturates 2.6g
	Carbohydrate 112.0g	NME* sugars 13.0g
	Sodium 139mg	Salt 0.3g
	Average cost of 3 supermarkets: £0.69

Friday

Lunchbox menu	Nutrition information
Prawn noodles with mixed vegetables Fruit salad Fruit fromage frais Scotch pancake Orange juice	Energy 523 kcals	Protein 24.0g
	Fat 10.5g	Saturates 3.8g
	Carbohydrate 88.5g	NME* sugars 12.7g
	Sodium 726mg	Salt 1.8g
	Average cost of 3 supermarkets: £1.94

Average weekly nutrition information
Energy 541kcals, Fat 10.9g, Saturates 4.4g, Carbohydrate 90.1g, NME sugars 7.6g, Protein 28.0g, Sodium 601mg, 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.