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LUNCH BOX GUIDANCE
Lunchbox snack ideas:
- Add 2 fruits
- Pack a water bottle
- Add at least 1 raw/cooked vegetable
- 1 protein like snack (Meat/chicken/fish/cheese blocks/cottage cheese/nuts/biltong)
- Add a high fibre food
Examples of a week menu for lunchboxes
1Monday
- 1-2 Mini cheese omelette 2go (buy at Woolworths/homemade*) *Fill with cheese and baked beans/ tuna mixed with avocado. Use plain low-fat yoghurt and cottage cheese as a sauce if needed.
- 1 slice of 100% rye bread/ 3-5 discs mini tomato flavoured rice crackers
- 3-5 tablespoons Fresh berry & papaya fruit salad/ any chopped fruit
- 2 Rosa tomatoes
- 3-4 Raw cashew nuts unsalted
- 75 ml Low fat yoghurt (sugar content less than 6g per serving)
- Water bottle
2Tuesday
- Cos lettuce wrap with chicken/beef/fish leftovers, add in avocado and beetroot and cucumber strips
- Sliced boiled baby potatoes (with skin on) with 1 teaspoon B-well canola mayonnaise for dipping
- Apple quarters
- Mini mozzarella cheese blocks
- Still water with sliced strawberries for a flavour boost
3Wednesday
- Beef frikkadels 2go 6Pk served with a carrot cheese & cucumber 2go and hummus for dipping
- Air popped popcorn
- Banana
- Low fat smooth yoghurt
- Rosie rhino fruit juice
4Thursday
- 1 boiled egg
- 1 slice 100% rye bread with 30g cottage/cream cheese/hummus
- Little red apple
- Raw almonds & raisins 30g
- Sparkling sugar-free lemon flavoured drink
5Friday
- Baby carrot and cucumber sticks rolled up in parma ham
- Corn cakes with organic crunchy peanut butter
- Hummus for dipping
- ½ cup low-fat plain yoghurt with apple and cinnamon fruit puree
- Still water
