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Week one | Lunchbox menus for 9-12 year olds

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Falafel
Print out and keep these handy menus for a month's worth of new ideas for kids' lunchboxes, including nutritional information and an estimated cost of each lunch - great if you're on a budget! Click on the highlighted menu items for recipes.

Monday's menu

  • Spanish omelette (made with eggs, potato and pork sausage)
  • Green salad
  • Satsuma
  • Teacake
  • Flavoured milk


Average cost: £0.94

Nutrition information:
Energy 527 kcals
Fat 18.9g
Carbohydrate 70.3g
Sodium 452mg
Protein 20.7g
Saturates 4.6g
NME* sugars 13.6g
Salt 1.1g

Tuesday's menu



Average cost: £1.13

Nutrition information:
Energy 502 kcals
Fat 12.3g
Carbohydrate 87.6g
Sodium 681mg
Protein 16.6g
Saturates 3.0g
NME* sugars 1.6g
Salt 1.7g

Wednesday's menu



Average cost: £1.52

Nutrition information:
Energy 579 kcals
Fat 9.9g
Carbohydrate 97.0g
Sodium 285mg
Protein 31.3g
Saturates 1.9g
NME* sugars 11.8g
Salt 0.7g

Thursday's menu



Average cost: £1.61

Nutrition information:
Energy 558 kcals
Fat 10.9g
Carbohydrate 94.6g
Sodium 1002mg
Protein 26.7g
Saturates 2.7g
NME* sugars 12.8g
Salt 2.5g

Friday's menu



Average cost: £1.23

Nutrition information:
Energy 473 kcals
Fat 2.2g
Carbohydrate 92.1g
Sodium 374mg
Protein 26.6g
Saturates 1.4g
NME* sugars 12.3g
Salt 0.9g
  • 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.

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