Week four | Lunchbox menus for 9-12 year olds

Click on the highlighted menu items for recipes.

Monday's menu

• Wholemeal muffin with pilchards, cream cheese and cucumber
• Cherry tomatoes
• Date slice
• Kiwi
• Bottle of water

Average cost: £1.02

Nutrition information:
Energy 448 kcals
Fat 14.5g
Carbohydrate 62.6g
Sodium 582mg
Protein 21.4g
Saturates 4.5g
NME* sugars 0g
Salt 1.5g

Tuesday's menu

• Ham and tomato sandwich
• Vegetable dippers and guacamole
• Dried apricots
• Milk smoothie

Average cost: £1.76

Nutrition information:
Energy 535 kcals
Fat 15.6g
Carbohydrate 79.1g
Sodium 686mg
Protein 24.8g
Saturates 4.1g
NME* sugars 1.3g
Salt 1.7g

Wednesday's menu

• Egg and tomato pitta pockets
• Malt loaf
• Yogurt
• Fruit in juice
• Sparkling water

Average cost: £1.69

Nutrition information:
Energy 616 kcals
Fat 12.9g
Carbohydrate 108.8g
Sodium 513mg
Protein 23.2g
NME* sugars 13.7g
Salt 1.3g

Thursday's menu

• Pasta salad (with pork, spring onions, yellow and green pepper) (pictured)
• Fruit fromage frais
• 2 plums
• Apple juice

Average cost: £1.04

Nutrition information:
Energy 633 kcals
Fat 17.2g
Carbohydrate 107.4g
Sodium 477mg
Protein 19.3g
Saturates 6.8g
NME* sugars 5.2g
Salt 1.2g

Friday's menu

• Quorn and vegetable kebabs
• Mini cheese
• 2 oatcakes
• Satsuma
• Pineapple juice

Average cost: £1.26

Nutrition information:
Energy 546 kcals
Fat 16.8g
Carbohydrate 74.0g
Sodium 689mg
Protein 28.8g
Saturates 5.2g
NME* sugars 0g
Salt 1.7g

• 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.

Next: Tips for a healthy lunchbox

Where to next?
Back to lunchbox menus
Lunchbox menus for 5-8 year olds
Lunchbox menus for 9-12 year olds
Tips for a healthy lunchbox
How to pack a great lunchbox

By Jennifer Shepherd