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 kebab
• Fruit salad