Lunchbox menus 9-12, Week Eight

Read our suggestions for each day.

Monday

Lunchbox menu	Nutrition information
English muffin toasted, with reduced-fat hard cheese, tomato and ham slices (reduced salt) Grapes Malt loaf Orange juice, unsweetened	Energy 526 kcals	Protein 23.3g
	Fat 16.8g	Saturates 9.3g
	Carbohydrate 75.2g	NME* sugars 0.3g
	Sodium 670mg	Salt 2.2g
	Average cost of 3 supermarkets: £1.11

Tuesday

Lunchbox menu	Nutrition information
Tuna and sweetcorn sandwich (brown bread with reduced-calorie mayonnaise) Kiwi fruit Muesli yoghurt, low-fat Scotch pancake Bottle of water	Energy 539 kcals	Protein 28.1g
	Fat 12.4g	Saturates 2.5g
	Carbohydrate 83.9g	NME* sugars 12.0g
	Sodium 489mg	Salt 1.2g
	Average cost of 3 supermarkets: £0.95

Wednesday

Lunchbox menu	Nutrition information
Chicken salad (tomato, cucumber, lettuce) with West Indian bread Mango slices Pepper slices Fruit scone Semi-skimmed milk	Energy 542 kcals	Protein 39.4g
	Fat 11.7g	Saturates 5.0g
	Carbohydrate 77.7g	NME* sugars 3.5g
	Sodium 586mg	Salt 1.5g
	Average cost of 3 supermarkets: £1.67

Thursday

Lunchbox menu	Nutrition information
Rye bread and low-fat cream cheese Green salad Apple slices Celery sticks Small packet of mixed seeds and raisins Low-fat fruit fromage frais Grapefruit juice, unsweetened	Energy 632 kcals	Protein 25.9g
	Fat 30.1g	Saturates 7.3g
	Carbohydrate 72.5g	NME* sugars 5.0g
	Sodium 491mg	Salt 1.2g
	Average cost of 3 supermarkets: £1.44

Friday

Lunchbox menu	Nutrition information
Pasta salad with tomatoes, mushrooms, pepper and tuna (canned in spring water) Oatcakes with a piece of reduced-fat hard cheese Banana Grapefruit juice, unsweetened	Energy 674 kcals	Protein 36.6g
	Fat 12.8g	Saturates 5.2g
	Carbohydrate 110.2g	NME* sugars 0g
	Sodium 602mg	Salt 1.5g
	Average cost of 3 supermarkets: £1.11

Average weekly nutrition information
Energy 583 kcals, Fat 16.8g, Saturates 5.9g, Carbohydrate 83.9g, NME sugars 4.2g, Protein 30.7g, Sodium 608mg, 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.