tips & tricks

Building a

lunchbox
2 Fruit-and- 1 Meat or meat-

vegetable substitute

Optional: 1 Dairy 2 Wholegrain

1 Small cookie starch
or treat

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 Building a

lunchbox

2 1
Serving Serving
FRUIT AND
MEAT- OR MEAT

VEGETABLES SUBSTITUTES
1= 1=
½ Beetroot, sweetcorn, sweet

potato
100g (Raw weight)
of a whole Beef, lamb, fish, chicken or pork

Tomato, lettuce, cucumber,

1 Chicken thigh, 1 small chop,
1 small fish, 1 small steak

½ onions, broccoli, celery, carrot,

zucchini, mushrooms, peppers,

cup
cauliflower, pumpkin, grapes,

mango or blueberries
60g Cheese

2 Eggs
1 Apple, banana, nectarine, orange
small or peach
1 Cooked or canned beans, lentils
or legumes
cup

2 1
Serving Serving
STARCHY FOODS DAIRY FOODS
1= 1=
½ Cooked or canned legumes,

beans or lentils
1 Milk
cup cup

½ Potato or sweet potato

½ Yoghurt or drinking

of medium
cup
yoghurt
Cooked rice, pasta, noodles,

½ barley, buckwheat, polenta,

cup porridge or quinoa

60g Cheese

1 Bread Grated = ½ cup

slice
Whole = 2x matchbox sizes

½ Bun, Pita, Tortilla wrap or

of medium flatbread

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 Building a

lunchbox

SUITABLE DRINKS FOR CHILDREN

It is important that children take enough fluids during the day. If they
do not drink enough, they may become dehydrated, tired and weak.
Drinks should always be included for break-time and lunch.

Plain water and milk are the most suitable drinks for children. Try
avoiding sugary drinks. If you are unsure about whether a drink
contains added sugar, check the nutrition label or the ingredients list.
Less common terms for sugar that may appear on the ingredients list
are sucrose, fructose, glucose, maltose, dextrose and syrup.

Plain water
Milk
These are always the best options

100% fruit juice (best if diluted with water,

one part juice to one part water)
Flavoured milk
Dilutaed sugar-free squash
Drinking yoghurt
Limit to a small glass per day

Fizzy drinks
Sugar-sweetened beverages
These do not provide important nutrients and
are not tooth friendly

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 Building a

lunchbox

WEEKLY LUNCHBOX PLANNER

Shopping
list
Friday
Thursday
Wednesday
Tuesday
Monday

Optional
Fruit or
Starch

Dairy
Meat

treat
veg

Copyright of Sanchia Prinsloo Registered Dietitian. Authorised user. 2022

Recipes
n o i t i d e x o b h c n u l
 Dip ideas
Dips are an easy and tasty snack and they keep well in the refrigerator.
Make a couple of dips beforehand and store for the week's healthy snacks.

Vegetable dip Bacon dip

125 ml cottage cheese 125 ml cottage cheese
30g cucumber, peeled and grated 2 tablespoons finely chopped blue cheese
1 tablespoon pickles, finely chopped 5ml lemon juice
1 teaspoon chives, chopped 2 rashers bacon, cooked and finely chopped
1 tablespoon carrots, finely grated 3 olives, chopped
Salt to taste

Mix the cottage cheese, cucumber, pickles, Mix cream cheese with blue cheese,
chives and grated carrots. Add salt to taste. lemon juice, bacon and olives. Chill until
Serve with vegetable sticks or cherry needed. Delicious with celery sticks or
tomatoes. any other vegetable sticks.

Yoghurt dill dip Onion dip

125 ml greek yoghurt 250ml greek yoghurt
15ml mayonnaise 2 tablespoons white onion soup powder
1/2 teaspoon dried dill
10ml lemon juice
Pinch of mustard powder
Pinch of salt

Mix all of the ingredients together and chill Mix yoghurt and soup powder and leave
until needed. Tomato wedges and overnight in the refrigerator. Serve with
cauliflower florets make a good dipper. a savoury biscuit or vegetable pieces.

Copyright of Sanchia Prinsloo Registered Dietitian. Authorised user. 2022

 Spread ideas
A meat or cheesy spread makes a good snack with savoury biscuits or
wholewheat bread, pita or wrap.

Bean & Bacon Spread Cheesy spread

100g baked beans, drained 90 ml cottage cheese
90 ml cottage cheese 60g cheddar cheese, finely grated
3 rashers bacon, crisply fried and chopped 1/2 teaspoon Worcestershire sauce
salt and pepper to taste Few drops Tabasco (optional)
1/2 teaspoon lemon juice
30 ml chopped nuts

Place beans and cheese in a blender and Mix cream cheese, cheddar cheese,
blend until smooth, or mash well with a Worcestershire sauce, Tabasco and
fork. Fold in the bacon and season to taste lemon juice. Pack into container,
with salt and pepper. Store in the sprinkle chopped nuts over, cover and
refrigerator until ready to pack in the chill until ready to pack.
lunchbox. Spread on a savory biscout or
wholewheat bread, pita or wrap.

Copyright of Sanchia Prinsloo Registered Dietitian. Authorised user. 2022

 Sandwich filling ideas
Even the most patient sandwich-eater will eventually tire of the same

spread or filling between two slices of bread. Here's a few ideas to mix it

up a little.

Greek Pitas Meat Salad Pita

2 Pita breads 2 Pita breads (or tortilla wrap)
125g lettuce
FILLING
FILLING 500g cold cooked meat
300g canned chickpeas, drained 1 tablespoon green pepper, chopped
2 spring onions, thinly sliced 1 tablespoon onion, chopped
1/2 cucumber, coarsely chopped 1/2 teaspoon salt
1 small tomato, coarsely chopped Pepper to taste
125g feta cheese, cut into cubes 2 hard-boiled eggs, chopped
45ml mayonnaise
DRESSING 5ml mustard
60 ml olive oil Shredded lettuce
30ml vinegar 2 slices tomato
Pinch of freshly ground black pepper
Pinch of salt
Pinch of dired oregano

Mix the chickpeas, onions, cucumber, Chop meat and add green pepper, onion,
tomato and cheese in a large bowl. In a salt, pepper, eggs, mayonnaise and
small bowl, beat ingredients for the mustard. Mix well and pack into two plastic
dressing until well blended. Pour the containers. Top each with shredder lettuce
dressing over the chick pea mixture and and a slice of tomato and refrigerate until
toss to mix. Cut the top off each pita bread ready to pack. Cut off the top of each pita
and divide the lettuce and chickpea mix and fill with the meat filling.
between the two pitas.

Copyright of Sanchia Prinsloo Registered Dietitian. Authorised user. 2022

 Sandwich filling ideas
Even the most patient sandwich-eater will eventually tire of the same

spread or filling between two slices of bread. Here's a few ideas to mix it

up a little.

Meat Tortilla Wrap Cottage Cheese with :

1 Tortilla wrap
1. Diced cold meats, chopped pickles
and chopped chives
FILLING
2. Finely chopped olives, toasted sesame
2 tablespoons cottage cheese
seeds, salt and pepper
1 teaspoon chives, chopped
3. Cooked chicken with finely chopped
1/2 teaspoon mustard
onion and salt and pepper
Pinch of pepper
4. Thin slices of cucumber, fresh parsley,
2 slices cold, cooked meat
onion, salt and lettuce
1 small tomato
5. Chopped green olives and chopped
2-3 lettuce or baby spinach leaves
pecan nuts
6. Sliced avocado brushed with lemon
juice and sprinkled with sunflower
seeds

Very lightly brush both sides of torilla with

water and place a board. Mix cottage cheese
with chives, mustrard and pepper and
spread over one side of the tortilla. Layer
meat, tomato, lettuce or baby spinach on
top, then roll the tortilla up. Wrap the rolled
tortilla in clingwrap and refrigerate until
ready to pack.

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 Freezer
friendly

Sugar-free Banana Muffins

INGREDIENTS METHOD

4 large ripe bananas 1. Preheat the oven to 180°C. Prepare a 12-15 cup muffin
1 egg pan by brushing it with oil or using silicone baking cups.
1/3 cup of canola oil 2. Mash the banana then mix them with other wet
3/4 cup low fat plain yoghurt ingredients.
1 teaspoon vanilla essence 3. In a separate bowl, sift the dry ingredients together.
1 1/2 cups of wholewheat flour 4. Gently mix the dry ingredients into the wet ingredients.
2 teaspoons of baking soda 5. Fill the greased muffin tin with the mixture.
1 teaspoon of baking powder 6. Bake for approximately 15 minutes or until cooked
1/2 teaspoon of salt through.

Copyright of Sanchia Prinsloo Registered Dietitian. Authorised user. 2022

 Freezer
friendly

Ham and cheese muffins

INGREDIENTS METHOD

300g plain flour 1. Preheat the oven to 200°C and grease a 12 cup muffin
4 tablespoons of castor sugar pan or use silicone baking cups.
1 tablespoon baking powder 2. Sift the flour, sugar and baking powder into a large bowl.
60g cheddar cheese, grated Add cheese and ham and mix in.
60g cooked ham, finely chopped 3. In a separate bowl, combine the egg, milk and oil and
1 egg, beaten add to the flour mix and stir until just moistened (batter
200ml milk will still be lumpy).
5 tablespoons of oil 4. Fill a greased muffin pan tins two thirds full and bake for
20-25 minutes.
5. Once cooked and cooled, these muffins can be
individually wrapped in clingwrap and frozen. They will
thaw quickly in a lunchbox.

Copyright of Sanchia Prinsloo Registered Dietitian. Authorised user. 2022

 Freezer
friendly

Cheesy Scones

INGREDIENTS METHOD

1. Preheat the oven to 200°C

125g plain flour
2. Sift flour, baking powder, salt, pepper and mustard
1 1/2 teaspoon baking powder
powder into a mixing bowl.
1/2 teaspoon salt
3. Rub in the butter until mixture resembles bread crumbs.
A pinch of white pepper
Add cheese, parsley and herbs.
1/2 teaspoon mustard powder
4. Add the egg and enough milk to make the dough soft.
45g butter or margarine
5. Turn the mixture out onto a floured surface and knead
60g cheddar cheese, grated
lightly. Roll the dough into balls and roll out to 2.5 cm
1 tablespoon fresh parsley, chopped
thick circles.
1/2 teaspoon dried mixed herbs
6. Place the dough on a greased baking sheet and brush
1 egg, beaten
with a little milk.
A little milk
7. Bake the dough for 12-15 minutes, or until golden
brown.
8. Cool on a wire rack completely and store in an airtight
container. To freeze, wrap the scones individually and
freeze in container. Scones will thaw in about 30 mintes
at room temperature.

Copyright of Sanchia Prinsloo Registered Dietitian. Authorised user. 2022

 Freezer
friendly

Peanut butter granola bars

INGREDIENTS METHOD

155g golden syrup 1. Bring the golden syrup and vanilla essence to boil.
Few drops vanilla essence 2. Remove from heat. Add peanut butter and stir until
185g smooth peanut butter smooth. Stir in granola and raisins.
250g granola cereal 3. Quickly spread the mixture in a greased 23 cm square
90g raisins baking tin.
4. Cool for 1 hour and cut into bars. Store in an airtight
container or wrap with clingwrap to freeze.

Copyright of Sanchia Prinsloo Registered Dietitian. Authorised user. 2022

 Freezer
friendly

Crunchy Oat Biscuits

INGREDIENTS METHOD

60g flour 1. Preheat the oven to 190°C

60g castor sugar 2. Sift flour, castor sugar, baking powder, bicarbonate of
1/2 teaspoon baking powder soda and salt.
1/2 teaspoon bicarbonate of soda 3. Beat brown sugar, egg, butter, yoghurt and vanilla
1/2 teaspoon salt essence together. Stir the wet ingredients into the flour
60g brown sugar mixture and add the rolled oats. Mix well.
60g butter 4. Allow the dough to chill for 1 hour.
1 egg 5. Spoon the mixture onto a greased baking sheet and bake
30ml greek yoghurt for about 8 minutes, or until lightly browned.
A few drops of vanilla essence 6. Allow the biscuits to cool slightly on the baking sheet,
90g rolled oats then transfer to a wire tack to cool completely.
7. Store the biscuits in an airtight contains. To freeze, pack
into sealed freezer container and freeze.

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 Date and Raisin Rounds

INGREDIENTS METHOD

125g butter 1. Preheat the oven to 190°C

100g white sugar 2. Combine the butter, brown and white sugar, egg and
60g brown sugar vanilla essence and beat well.
1 egg 3. In a separate bowl, sift the flour, baking powder,
A few drops vanilla essence bicarbonate of soda, nutmeg and salt.
125g flour 4. Gradually add the flour mixture to the butter mixture
1/2 teaspoon baking powder and stir in the raisins and dates.
A pinch of bicarbonate of soda 5. Drop spoonfuls of date mixture into crushed cereal
Pinch of ground nutmeg flakes, rolling it to coat well. Place about 5 cm apart on
1/2 teaspoon salt an ungreased baking sheet and bake for 10-12 minutes.
75g raisins 6. Cool the rounds on a wire rack and store in an airtight
100g pitted dates, chopped container.
90g cereal flakes, such as corn
flakes, crushed

Copyright of Sanchia Prinsloo Registered Dietitian. Authorised user. 2022