23 May 2007 - healthy lunchbox meeting
YOUR 5-DAY HEALTHY LUNCHBOX
MENU PLANNER
DAY I
2 small wholemeal rolls
Fill with 2 thin slices of beef (or any left over meat &om a Sunday roast) Or a sliced boiled egg with salad
Pear
handful of raisins
small pot of tfromace frais or mini cheese choice of drink(water, fresh fruitjuice)
DAY 2
2 slices of brown or best of both bread- fill with Edam cheese and choice of salad- handful oF carrot sticks
small bunch of grapes
small yoghurt or small pot of rice pudding
low sugar drink
DAY 3
2 small wholemeal or I large pitta bread (white if you cant get brown) fill with hummus (see recipe) and sliced tomatoes
mini sticks of cucumbcr and a low fat cheese dip
banana
small low fat voghurt
low sugar drink
DAY 4
Tub of cooked pasta shapes
mixed with diced chicken or canned tuna and onion, tomatoes and cucumber small pot of fruit pieces in juice or art orange or satsuma
mini blueberry muffin or small slice of fuit loaf mini cheese
low sugar drink
DAY S
2 slices ofwholemeal or brown bread or a tortilla wrap [in with tuna or egg slices and lettuce
small tub of carrot mixed with apple slices and raisins banana or pear
small fromage frais or yoghurt low sugar drink
Your 5 - point checklist for making a
healthy lunchbox
1. Have you got something from the BREAD, OTHER CEREALS AND POTATOES group?
Ideas at a glance:
? Breads choose a mixtire ofwholemeal, nultigrain, whOlegrain and white
? Rolls
? Pittas
? Bagels
? Bagliettes
? Wraps
? Crispbreads
? Crackers
? Scones
? Current buns
? Fruitbread
? Maltloaf
? Pasta, rice and potato salad
2. Have you got something from the FRUIT AND VEGETABLES group?
Ideas at a glance:
? Salads in sandwiches and rolls
? Cherry tomatoes
? Carrot and cucumber sticks
? Apples
? Pean
? Satsuma?s
? Bananas
? Grapes
? Melon pieces
? Kiwis
? Plums
? Nectarines
? Raisins
? Dried apricots
? Tubs of fruit salad
.3. Have you got something from the MEAT, FISH AND ALTERNATIVES group?
Ideas at a glance:
? Slices of ham
? Turkey slices
? Slices of leftover cold meat (chicken or beefl
? Boiled eggs
? Canned tuna (preferably in spring water to reduce the salt).
? Salmon
? Cooked pnwns
? Hummus (chickpeas blended with olive oil arid garlic)
? Peanut butter
4. Have you got something from the MILK AND DAIRY FOODS group?
Ideas at a glance:
? Milk or soyamilk
? Mini cheese and cheese triangles
? Low fat soft cheese
? Cottage cheese (with pineapple chunks, chives eto)
? Yoghurts
? Fromase frais
? Pots ofrice pudding
? Pots of custard
5. Have you got a DRINK?
Ideas at a glance:
? Water
? Milk
? Fruitjuice drinks
? Smoothies
? Drinking yoghurt
MENU PLANNER
DAY I
2 small wholemeal rolls
Fill with 2 thin slices of beef (or any left over meat &om a Sunday roast) Or a sliced boiled egg with salad
Pear
handful of raisins
small pot of tfromace frais or mini cheese choice of drink(water, fresh fruitjuice)
DAY 2
2 slices of brown or best of both bread- fill with Edam cheese and choice of salad- handful oF carrot sticks
small bunch of grapes
small yoghurt or small pot of rice pudding
low sugar drink
DAY 3
2 small wholemeal or I large pitta bread (white if you cant get brown) fill with hummus (see recipe) and sliced tomatoes
mini sticks of cucumbcr and a low fat cheese dip
banana
small low fat voghurt
low sugar drink
DAY 4
Tub of cooked pasta shapes
mixed with diced chicken or canned tuna and onion, tomatoes and cucumber small pot of fruit pieces in juice or art orange or satsuma
mini blueberry muffin or small slice of fuit loaf mini cheese
low sugar drink
DAY S
2 slices ofwholemeal or brown bread or a tortilla wrap [in with tuna or egg slices and lettuce
small tub of carrot mixed with apple slices and raisins banana or pear
small fromage frais or yoghurt low sugar drink
Your 5 - point checklist for making a
healthy lunchbox
1. Have you got something from the BREAD, OTHER CEREALS AND POTATOES group?
Ideas at a glance:
? Breads choose a mixtire ofwholemeal, nultigrain, whOlegrain and white
? Rolls
? Pittas
? Bagels
? Bagliettes
? Wraps
? Crispbreads
? Crackers
? Scones
? Current buns
? Fruitbread
? Maltloaf
? Pasta, rice and potato salad
2. Have you got something from the FRUIT AND VEGETABLES group?
Ideas at a glance:
? Salads in sandwiches and rolls
? Cherry tomatoes
? Carrot and cucumber sticks
? Apples
? Pean
? Satsuma?s
? Bananas
? Grapes
? Melon pieces
? Kiwis
? Plums
? Nectarines
? Raisins
? Dried apricots
? Tubs of fruit salad
.3. Have you got something from the MEAT, FISH AND ALTERNATIVES group?
Ideas at a glance:
? Slices of ham
? Turkey slices
? Slices of leftover cold meat (chicken or beefl
? Boiled eggs
? Canned tuna (preferably in spring water to reduce the salt).
? Salmon
? Cooked pnwns
? Hummus (chickpeas blended with olive oil arid garlic)
? Peanut butter
4. Have you got something from the MILK AND DAIRY FOODS group?
Ideas at a glance:
? Milk or soyamilk
? Mini cheese and cheese triangles
? Low fat soft cheese
? Cottage cheese (with pineapple chunks, chives eto)
? Yoghurts
? Fromase frais
? Pots ofrice pudding
? Pots of custard
5. Have you got a DRINK?
Ideas at a glance:
? Water
? Milk
? Fruitjuice drinks
? Smoothies
? Drinking yoghurt