X

Lunchbox ideas

lunbox infographic

Fruits – 1 serve (CHOOSE ONE OF THESE):

1. 1 medium apple
2. 2 kiwi fruits
3. 1 medium peach
4. 1 medium pear
5. 1 cup rockmelon
6. 1 medium banana
7. 1 medium mango cheek (porcupine style)
8. 1 medium orange (cut into 8 pieces)
9. 1 cup watermelon pieces
10. 1 cup strawberries
11. 15 grapes
12. 1 cup lychees
13. 1 medium nectarine
14. 1 cup mulberries
15. 1 small custard apple
16. 1 cup cherries
17. 1 cup blueberries
18. 1 medium starfruit
19. 2 small apricots
20. 1 cup pineapple cubes

Protein – 1 serve (CHOOSE ONE OF THESE):

1. Small tin of tuna in spring water
2. 80g roast chicken
3. 80g poached chicken
4. 80g roast turkey
5. 65g beef strips
6. 65g lamb cubes
7. 65g pork strips
8. 2 boiled eggs
9. 1 cup chickpeas
10. 2 baked falafels
11. 1 cup 4-bean mix
12. 1 cup baked beans
13. 1 slice frittata
14. 1 medium salmon pattie (approx. 100g)
15. 1 hamburger pattie (approx. 65g)
16. 30g container of pepitas
17. 120g tin of sardines
18. 100g beef casserole
19. 100g smoked salmon
20. 100g beef bolognese

 Dairy – 1 serve (CHOOSE ONE OF THESE):

1. 1 MILO drink – Choose MILO drink as a snack if your child needs a nutritional boost.
2. 200g plain tub yoghurt
3. 140g plain yoghurt pouch
4. 200g flavoured yoghurt pouch
5. 200g flavoured yoghurt tub
6. 2 cheese strings
7. 2 small cheese rounds
8. 40g cheese cubes
9. 40g Grated cheese
10. 200g reduced-fat custard
11. 40g cheese slices
12. Small carton plain reduced fat milk
13. 2/3 cup Tzatziki dip made with yoghurt
14. 40g bocconcini
15. 40g mozzarella cubes
16. ½ cup ricotta with cinnamon and honey
17. ½ cup ricotta
18. 250mL calcium-enriched soy milk
19. 40g cheese in your frittata
20. 40g melted cheese on a cheesy roll

Vegetables – 1 serve (CHOOSE TWO OF THESE):

1. 1/2 cup blanched broccoli
2. 1 cup cherry tomatoes
3. ½ cup snowpeas (sliced in half)
4. 1/2 medium carrot (cut into sticks)
5. ¼ cup hummus
6. 3 sticks celery (each 10cm long)
7. ½ cup cooked chickpeas
8. ½ cup cooked lentils
9. ½ cup chopped cucumber
10. ½ cup edamame
11. ½ cup blanched green beans
12. 1 medium roast potato (skin on)
13. ½ cup roasted sweet potato
14. 1 cup radish
15. ½ corn on the cob
16. 5 asparagus spears
17. 1 cup mixed salad
18. 1 cup coleslaw
19. ½ cup steamed pumpkin cubes
20. ½ cup stir fried vegetables

Grains – 2 serves (CHOOSE ONE OF THESE):

1. 1 medium multigrain bread roll
2. 2 slices multigrain bread
3. 1 wholemeal wrap
4. 1 wholemeal pita pocket
5. 1 wholemeal roti bread
6. 1 cup steamed brown rice
7. 1 cup steamed basmati rice
8. 1 cup quinoa
9. 6 wholemeal crispbreads
10. 1 cup wholemeal pasta
11. 2 small wholemeal English muffins
12. 1 cup buckwheat noodles
13. 1 cup cous cous
14. 1 cup pasta shells
15. 1 chapatti
16. Rice for 2 sushi rolls
17. 1 matzo
18. 2 lunch slice crackers
19. 3 rice paper rolls
20. 1 tortilla for a quesadilla

Snacks (GO FRESH OR CHOOSE A 4 STAR SNACK):

1. 1 cup Air-popped popcorn
2. 1 UNCLE TOBYS Chewy Muesli Bar
3. 1 UNCLE TOBYS Yoghurt Topps Muesli Bar
4. 1 pack UNCLE TOBYS Space Bites Honey
5. 1 pack MILO Starz
6. 1 MILO Original Snack Bar
7. 1 cup Vegetable soup
8. 1 Fruit kebab
9. 2 small corn fritters
10. 1 zucchini slice
11. 1 medium apple slinky
12. 1.5 tablespoons (30g) sultanas
13. 1 cup deli bites – pitted olives, cherry tomatoes and cheese cubes
14. 1 small carton of diced fruit in natural juice
15. 200g yoghurt pouch
16. 2 small mandarins
17. Wholemeal date muffin
18. Wholemeal cheese scone
19. 1 cup cherry tomatoes and bocconcini bites
20. 1 cup vegetable dippers (carrot sticks, celery sticks, capsicum) with guacamole