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
