Lunch Box Ideas

Lunch Box Ideas

Protein – ¼ of Lunch Box

  • Blocks of cheese - gouda, cheddar or mozzarella
  • Cottage cheese dip sauce
  • Hummus
  • Tuna salad
  • Fish cake or mini fish balls
  • Meat balls
  • Cold meats
  • Meat and vegetable sosatie
  • Biltong or dry wors
  • Pieces of boerewors
  • Chicken drumstick or meat removed from the bone
  • Boiled eggs, egg muffin or frittata
  • Yogurt
  • Peanut or nut butter

Slow releasing starches – ¼ of lunch box

  • Provita, Ryvita or rye bread
  • Seeded bread
  • Low GI bread
  • Vegetable muffin
  • Cooked grains such as rice, quinoa, millet, coucous, pasta (salad)
  • Baked bean salad
  • Corn rice
  • Starchy vegetables such as butternut, sweet potato (slices or oven roasted blocks)
  • Peas salad (add extra veggies to the peas, you can also add some feta cheese)
  • Oven roasted beetroot blocks
  • Whole grain pita with protein filling
  • Oven roasted or baked baby potatoes with skin, add some herbs

Healthy Fats/Oils

  • Nuts or seeds (seed bar)
  • Peanuts
  • Canola / olive oil based mayo or salad dressing
  • Avocado
  • Olives
  • Hummus

Fruit and Vegetables

Choose at least two different colours – make out half of the lunch box.

  • Broccoli (blanched – smaller florets)
  • Gherkins
  • Cucumber
  • Babay marrow
  • Lettuce
  • Sugar snap pea
  • Green beans
  • Peas
  • Asparagus
  • Green Pepper
  • Green melon
  • Kiwi fruit
  • Green grapes
  • Figs
  • Cherrie tomatoes
  • Red peppers
  • Tomato slices
  • Beetroot
  • Strawberries
  • Plums
  • Guava
  • Red or purple grapes
  • Cherries
  • Rasberries/mulberries or blue berries
  • Grape fruit
  • Water melon
  • Carrots
  • Small corn
  • Yellow peppers
  • Melon
  • Peaches
  • Pineapple
  • Mango
  • Apricots
  • Banana
  • Orange or Naartjie
  • Paw paw
  • Dried fruit or canned fruit (just be careful of the sugar content)
  • Mushrooms
  • Canned Asparagus
  • Apple
  • Litchis
  • Pear
  • Coleslaw
  • Vegetable sosaties
  • Mixed salad (greek salad)
  • Fruit sosati
  • Fruit salad

For more information visit:
www.dieticiansathealth.co.za
admin@dieticianathealth.co.za
012 644 1003

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