A month of lunchboxes

MONDAY

Bagel with salad, canned salmon and medium fat cream cheese Carrot batons Apple Diluted lime squash 2 jaffa cakes

NUTRITION INFORMATION Energy 447kcals Protein 19.8g Fat 11.3g Saturates 5.0g Carbohydrate 70.1g Sugars 43.1g Sodium 595mg Salt 1.5g Average cost of 3 supermarkets: £0.87

TUESDAY

Wholemeal medium pitta bread with reduced-fat cottage cheese and salad Cucumber batons Low fat crisps (multipack size) Chocolate flavoured milk Raisins

NUTRITION INFORMATION Energy 635kcals Protein 25.8g Fat 11.2g Saturates 3.3g Carbohydrate 114.8g Sugars 55.9g Sodium 840mg Salt 2.1g Average cost of 3 supermarkets: £0.93

WEDNESDAY

Sliced beef roll with cucumber and lettuce (low-fat spread) Fruit yoghurt, reduced-fat Pear Flavoured sparkling water

NUTRITION INFORMATION Energy 494kcals Protein 26.6g Fat 7.6g Saturates 2.7g Carbohydrate 93.9g Sugars 35.2g Sodium 999mg Salt 2.5g Average cost of 3 supermarkets: £0.90

THURSDAY

Chicken couscous with mushrooms, peppers and onion Chocolate digestive Banana flavoured milk Pineapple pieces

NUTRITION INFORMATION Energy 570 kcal Protein 27.6g Fat 12.2g Saturates 3.2g Carbohydrate 83.8g Sugars 27.7g Sodium 224mg Salt 0.6g Average cost of 3 supermarkets: £0.77

FRIDAY

Prawn noodles with mixed vegetables Fruit salad Orange juice, unsweetened Low fat fromage frais Currant bun

NUTRITION INFORMATION Energy 535kcals Protein 27.4g Fat 8.1g Saturates 1.8g Carbohydrate 93.6g Sugars 50.5g Sodium 668mg Salt 1.7g Average cost of 3 supermarkets: £1.36

AVERAGE WEEKLY NUTRITION INFORMATION
Energy 536kcals, Fat 10.1g, Saturates 3.2g, Carbohydrate 91.2g, Sugars 42.5g, Protein 25.4g, Sodium 665mg, Salt 1.7g, Average weekly cost of 3 supermarkets: £0.96

MONDAY

Vegetable curry with chapatti (made without fat) Satsuma Lassi/yoghurt drink Rice pudding

NUTRITION INFORMATION Energy 475kcals Protein 17.2g Fat 10.3g Saturates 2.9g Carbohydrate 84.5g Sugars 48.9g Sodium 526mg Salt 1.3 Average cost of 3 supermarkets: £1.03

TUESDAY

Slice of pizza, deep pan, cheese and tomato Cherry tomatoes, 4 Nut free cereal bar Piece of Edam cheese Fruit smoothie

NUTRITION INFORMATION Energy 634kcals Protein 25.3g Fat 20.7g Saturates 6.8g Carbohydrate 56.4g Sugars 13.3g Sodium 485mg Salt 1.2g Average cost of 3 supermarkets: £1.30

WEDNESDAY

Jerk chicken, salad with sweetcorn and tomato Banana bread Melon Soya milk, calcium-fortified Low-fat crisps (from multi-pack)

NUTRITION INFORMATION Energy 506kcals Protein 28.2g Fat 18.9g Saturates 4.7g Carbohydrate 59.1g Sugars 29.4g Sodium 591mg Salt 1.5g Average cost of 3 supermarkets: £0.88

THURSDAY

Spicy mixed bean wrap (flour tortilla) with grated cheese and salad Grapes Ginger bread Diluted blackcurrant squash Low-fat crisps

NUTRITION INFORMATION Energy 615kcals Protein 19.2g Fat 12.3g Saturates 2.1g Carbohydrate 115.1g Sugars 57.0g Sodium 754mg Salt 1.9g Average cost of 3 supermarkets: £0.96

FRIDAY

Pasta salad with tomatoes, mushrooms, pepper and tuna (canned in spring water) Piece of reduced-fat hard cheese Banana Oatcake Grapefruit juice, unsweetened

NUTRITION INFORMATION Energy 584kcals Protein 31.7g Fat 13.8g Saturates 4.0g Carbohydrate 89.1g Sugars 38.9g Sodium 665mg Salt 1.7g Average cost of 3 supermarkets: £0.65

AVERAGE WEEKLY NUTRITION INFORMATION
Energy 563kcals, Fat 15.2g, Saturates 4.1g, Carbohydrate 80.8g, Sugars 37.5g, Protein 24.3g, Sodium 604mg, Salt 1.5g, Average weekly cost of 3 supermarkets: £0.96

MONDAY

Turkey baguette with tomato and lettuce, low-fat spread Low-fat yoghurt Fun-size chocolate bar Grapefruit juice, unsweetened Fruit cocktail in juice

NUTRITION INFORMATION Energy 558kcals Protein 27.2g Fat 12.7g Saturates 5.3g Carbohydrate 89.5g Sugars 46.2g Sodium 1015mg Salt 2.5g Average cost of 3 supermarkets: £1.17

TUESDAY

Egg, cress and reduced-calorie mayonnaise in brown roll Plain popcorn, small packet Cucumber and carrot batons Strawberry flavoured milk Canned peaches in juice

NUTRITION INFORMATION Energy 597kcals Protein 21.7g Fat 27.4g Saturates 6.0g Carbohydrate 70.1g Sugars 32.4g Sodium 603mg Salt 1.5g Average cost of 3 supermarkets: £0.94

WEDNESDAY

Potato salad, onion and reduced-fat sausage Ready-to-eat apricots Milk, semi-skimmed Swiss roll, chocolate, individual serving Cherry tomatoes, four

NUTRITION INFORMATION Energy 470kcals Protein 14.7g Fat 20.2g Saturates 6.6g Carbohydrate 61.5g Sugars 40.1g Sodium 724mg Salt 1.8g Average cost of 3 supermarkets: £0.62

THURSDAY

Mackerel and rice salad with tomato sauce and mixed vegetables Orange Mini chocolate muffin Piece of reduced-fat hard cheese Sparkling flavoured water

NUTRITION INFORMATION Energy 513kcals Protein 24.8g Fat 19.7g Saturates 5.8g Carbohydrate 50.7g Sugars 17.2g Sodium 667mg Salt 1.7g Average cost of 3 supermarkets: £0.84

FRIDAY

Quorn pasta salad with tomato, green beans and sweetcorn Flavoured sparkling water Peach Piece of reduced-fat hard cheese Small flapjack

NUTRITION INFORMATION Energy 550kcals Protein 23.5g Fat 20.4g Saturates 5.9g Carbohydrate 70.4g Sugars 32.7g Sodium 702mg Salt 1.8g Average cost of 3 supermarkets: £1.74

AVERAGE WEEKLY NUTRITION INFORMATION
Energy 584kcals, Fat 13.8g, Saturates 4.0g, Carbohydrate 89.1g, Sugars 38.9g, Protein 31.7g, Sodium 665mg, Salt 1.7g, Average weekly cost of 3 supermarkets: £1.07

MONDAY

1 English muffin toasted, with reduced-fat hard cheese, tomato and ham slices Grapes Orange juice, unsweetened Malt loaf

NUTRITION INFORMATION Energy 553kcals Protein 29.4g Fat 11.7g Saturates 3.7g Carbohydrate 87.9g Sugars 41.1g Sodium 952mg Salt 2.4g Average cost of 3 supermarkets: £1.01

TUESDAY

Tuna and sweetcorn sandwich, brown bread with reduced-calorie mayonnaise Kiwi fruit Muesli yoghurt, low-fat Diluted squash Low-fat crisps (multi-pack bag)

NUTRITION INFORMATION Energy 633kcals Protein 27.5g Fat 17.7g Saturates 4.7g Carbohydrate 94.9g Sugars 45.8g Sodium 879mg Salt 2.2g Average cost of 3 supermarkets: £0.95

WEDNESDAY

Chicken salad with West Indian bread Mango slice Milk, semi-skimmed Pepper slices Fruit scone

NUTRITION INFORMATION Energy 538kcals Protein 36.5g Fat 12.3g Saturates 4.1g Carbohydrate 75.4g Sugars 31.3g Sodium 656mg Salt 1.6g Average cost of 3 supermarkets: £0.97

THURSDAY

Rye bread and cream cheese, with green salad Apple Celery sticks Cereal bar Low-fat fromage frais Grapefruit juice, unsweetened

NUTRITION INFORMATION Energy 543kcals Protein 16.8g Fat 21.1g Saturates 10.8g Carbohydrate 76.6g Sugars 44.0g Sodium 503mg Salt 1.3g Average cost of 3 supermarkets: £1.06

FRIDAY

Meat spread sandwich (white bread) with cucumber Carrot batons and cream cheese Nectarine Orange juice, unsweetened

NUTRITION INFORMATION Energy 490kcals Protein 13.7g Fat 19.0g Saturates 10.4g Carbohydrate 70.4g Sugars 36.0g Sodium 680mg Salt 1.7g Average cost of 3 supermarkets: £1.00

AVERAGE WEEKLY NUTRITION INFORMATION
Energy 551kcals, Fat 16.4g, Saturates 6.7g, Carbohydrate 81.0g, Sugars 39.6g, Protein 24.8g, Sodium 734mg, Salt 1.8g, Average weekly cost of 3 supermarkets: £1.00