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LUNCH IDEAS
To make sandwiches, use any type of bread and add:
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FILLINGS
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Spreads, Condiments
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Fruits, Vegetables
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Calcium / Protein foods
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Butter / Margarine / cream cheeses / Tzatziki
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Grated carrots / Sweet corn / Cucumber / Peppers
Lettuce: gem, baby spinach, rocket cress etc.
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All types of hard / semi-hard / soft cheeses: cheddar, emmental, gouda, parmesan, brie, mozzarella, feta, cottage cheese etc.
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Honey / jam / peanut butter / Almond butter / cashew butter /yeast extract etc
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Grilled/ Roasted vegetables (aubergines, peppers, courgettes, onions)
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Roasted/grilled meats: chicken, turkey, pork, beef, lamb etc.
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Mayonnaise/salad sauces
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Tomatoes / sun-dried tomatoes
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Ham, bacon
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Homemade dressing with yoghurt, herbs, spices etc.
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Pieces of fresh fruits apples, oranges, pear, grapes etc.
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Meatballs / sausages /hot dogs
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Ketchup /tomato sauce / salsa
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Sprouted beans/seeds: Alfafa seeds, salad cress, aduki, mung, soya beans
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Cooked / smoked / tinned fish: salmon, mackerel, sardines, anchovies, fish sticks, tuna etc.
Shellfish: shrimps, crab, prawns etc
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Mashed avocado (guacamole) / banana
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Sliced onions/shallots
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Vegetarian sausages: Tofu / bean / Quorn
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Meat / fish / Vegetable pate
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Pitted sliced olives
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Tofu pieces
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Mustard / horseradish / Pickles / Relishes / Chutney
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Dried fruits: cranberries, raisins, pineapples etc.
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Vegeburgers
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Taramasalata/ Hummus
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Avocado
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Falafel
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Pesto / Tapenade
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Sliced cooked mushrooms
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For Extra Taste Add:
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Fresh chopped herbs: basil, coriander, dill, chives, mint, oregano, parsley, tarragon etc
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Toasted seeds: pine nuts, sesame seeds, chopped hazelnuts etc.
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In order to make mixed salads using potatoes / pasta / rice / quinoa / couscous / bulgur wheat etc. you could use any of the items from the table above and / or items from the table below.
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Asparagus
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For dressing / sauces use:
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Artichoke hearts halved
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Tomato sauce
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French beans, sugar snap, mange tout
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White/balsamic/cider vinegar/ lemon juice
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Peas
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Mustard / honey
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Palm hearts
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Olive / vegetable / sunflower oil
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Broccoli/ cauliflower florets
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Mayonnaise /cream sauces / Pesto
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Cooked peppers / aubergines / courgettes (ratatouille)
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Spices: chilli, cumin, paprika, and Tabasco
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Cooked spinach
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Soya sauce
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Beans: Aduki / Mung / Kidney / chick peas
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Garlic/onions/shallots
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Cooked carrots
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Lemongrass / Ginger paste
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Other suggestions:
Slices of pizza, quiche, cheese / salmon / vegetable tarts, savoury pasties / pies, frittatas etc.
Pack fresh, seasonal fruits and occasionally add some treats
EXAMPLE OF A 1 MONTH LUNCHBOX MENU
Week 1 (see photos on the right)
MONDAY
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TUESDAY
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WEDNESDAY
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THURSDAY
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FRIDAY
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2 mini pita sandwiches with grilled chicken strips, tomato, salad and tzatziki sauce
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Mixed salad with sweet corn, tuna, tomatoes, olives and fresh basil
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Spinach and ricotta quiche
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Quinoa salad with aduki, mung beans and tomato pieces
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Panini sandwich with mozzarella, tomato slices, fresh basil leaves, pesto sauce( or dash of balsamic vinegar and olive oil)l.
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Carrots sticks
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Mixed pepper sticks
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Baby tomatoes
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Poppy seed and cheese straws (breadsticks) Wafer thin chicken / Quorn slices
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Mixed pepper sticks
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Greek yoghurt sweetened with fresh strawberries
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Pretzels
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Cereal bar
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Carrot and cucumber sticks
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A plum
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2 chocolate macaroons or slice of banana and walnut cake
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Grapes
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A clementine
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Fresh mixed fruit salad
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WEEK 2:
MONDAY
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TUESDAY
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WEDNESDAY
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THURSDAY
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FRIDAY
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Toasted BLT sandwich
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Pasta salad with cubed cheddar cheese, sliced baby tomatoes, red peppers
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Baguette sandwich with slice of emmental, lettuce, tomato and vegetable spread.
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Slice of tomato, mushroom and cheese pizza
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Brown roll sandwich with roasted beef/pastrami, tomato, rocket and mustard/horseradish
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Cherry tomatoes
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Wafer thin turkey slices
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Fruit jelly
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Oatcakes with cream cheese
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Asparagus spears
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Fromage frais sweetened with honey
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Carrot sticks with guacamole dip
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mixed pepper sticks with tzatziki
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Chocolate custard
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Carrot, celery sticks
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Apple pieces
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Kiwi
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Nectarine
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Pear pieces
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Tinned fruit salad
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WEEK 3:
MONDAY
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TUESDAY
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WEDNESDAY
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THURSDAY
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FRIDAY
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Bagel with cream cheese, smoked salmon and tomato
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Couscous salad with grilled vegetables and tomato sauce
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Mushroom and cheese quiche
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Tortilla with tuna, sweet corn, red pepper, lettuce and dill salad sauce
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Mixed salad of rice with tomato, feta, cucumber and pepper cubes with tzatziki dip
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Pineapple pieces
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Breadsticks with hummus
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French beans with vinaigrette
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Creamed rice pudding
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Slice of lemon tart
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Apricot
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Baby carrots
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Lychees
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Pretzels
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Mandarin
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Chocolate cookie
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Baby tomatoes
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WEEK 4:
MONDAY
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TUESDAY
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WEDNESDAY
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THURSDAY
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FRIDAY
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Baguette sandwich with sausage, ketchup/mango chutney
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Mixed salad with bulgur wheat, grilled chicken strips, tomatoes, peppers, pine nuts, fresh mint, olives
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Croissant sandwich with salad, tomato and taramasalata
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Vegetable frittata slice (vegetable omelette)
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Salmon and cheese quiche
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Mixed peppers sticks
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Mini savoury rice cakes
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Fromage frais sweetened with fresh mango pieces
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Grated carrot salad with raisins
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Sweet corn
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Apple crumble
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Chocolate pudding
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Carrot, cucumber sticks
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Flapjack
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Baby tomatoes
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Peach
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Kiwi
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Clementine
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Grapes
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Veggie Burger
Healthy Salad
Removing the cutlery can create extra space
Removing the cutlery can create extra space
Week One Menu
Monday
Tuesday
Wednesday
Thursday
Friday
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