Lunchbox menus 9-12, Week Seven

Read our suggestions for each day.

Monday

Lunchbox menu	Nutrition information
Turkey ham baguette with lettuce Tomato Low-fat fruit yogurt Fruit cocktail Grapefruit juice	Energy 497 kcals	Protein 19.5g
	Fat 10.1g	Saturates 2.6g
	Carbohydrate 89.1g	NME* sugars 7.6g
	Sodium 824mg	Salt 2.1g
	Average cost of 3 supermarkets: £0.94

Tuesday

Lunchbox menu	Nutrition information
Egg, cress and reduced-calorie mayonnaise in granary roll Plain popcorn (small packet) Cucumber and carrot batons Peach slices (canned in juice) Milkshake	Energy 565 kcals	Protein 20.3g
	Fat 25.3g	Saturates 4.7g
	Carbohydrate 68.7g	NME* sugars 13.0g
	Sodium 587mg	Salt 1.6g
	Average cost of 3 supermarkets: £1.11

Wednesday

Lunchbox menu	Nutrition information
Potato salad with spring onion, low fat beef sausage & avocado (in low-fat plain yogurt) Cherry tomatoes Ready-to-eat apricots Mango slices Semi-skimmed milk	Energy 535 kcals	Protein 24.3g
	Fat 18.5g	Saturates 6.5g
	Carbohydrate 73.5g	NME* sugars 0g
	Sodium 480mg	Salt 1.2g
	Average cost of 3 supermarkets: £1.53

Thursday

Lunchbox menu	Nutrition information
Mackerel and rice salad with tomato sauce and mixed vegetables Meatballs in tomato sauce Orange Fruit fromage frais Bottle of water	Energy 521 kcals	Protein 25.6g
	Fat 19.3g	Saturates 7.1g
	Carbohydrate 69.7g	NME* sugars 2g
	Sodium 361mg	Salt 0.9g
	Average cost of 3 supermarkets: £1.18

Friday

Lunchbox menu	Nutrition information
Quorn couscous with tomato, green beans and sweetcorn Peach Piece of Edam cheese Small flapjack Bottle of sparkling water	Energy 590 kcals	Protein 25.5g
	Fat 18.5g	Saturates 6.5g
	Carbohydrate 85.7g	NME* sugars 6.4g
	Sodium 547mg	Salt 1.4g
	Average cost of 3 supermarkets: £1.71

Average weekly nutrition information
Energy 542 kcals, Fat 18.3g, saturates 5.5g, carbohydrate 77.3g, NME sugars 5.8g, Protein 23.0g, 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.