Breakfast
- Porridge with a sliced banana
- Bowl of granola with yoghurt on top
- Cereal bar and an apple on the way.
- Fruit smoothies are a great way to get in the 5 a day. Blend some strawberries and raspberries with some natural yoghurt. Pour and server. Easy!
- 2x hard boiled eggs with brown toast soldiers.
Packed lunch
- Sandwiches. Buy seed- or oat-topped wholemeal rolls, wholemeal breads with poppyseeds or nuts in, or wholemeal pittas. For variety. Try to go for wholemeal bread (brown).
- You definitely need some protein in those sandwiches. Ham is the most popular choice,
- but try not to serve meat every day of the week. Choose lean, unprocessed meats whenever you can.
- Sliced chicken with cucumber and tomatoes is a good choice. Egg mayonnaise with salad is good.
- Cheese is another popular source of protein in lunch boxes. Go for cottage cheese is excellent or mozzarella. Try to avoid highly processed cheese such as cheese strings.
- Rice salads, made with brown rice, or pasta salads, made with wholegrain pasta, are good sources of starch. Add plenty of chopped vegetables for fibre.
- A slice of pizza or quiche is another possibility. Go for wholegrain pizza bases and pastry whenever you can.
- Oatcakes are great little fibre-filled additions to healthy lunch boxes, as are rice cakes, especially the wholegrain ones, and corn cakes. Avoid those that are flavoured, they’re usually coated with salty flavourings. Add a piece of fresh fruit.
Snacks
- Homemade soup and a wholemeal roll or toasted pitta bread
- Some dried fruit, nuts and seeds,
- Natural yoghurt pot
- Fresh fruit or a smoothie with yoghurt
- Healthy food bar such as 9 bar, food doctor, nakd, bounce ball.
Dinner
- Fresh chicken or fish or beans with brown rice, jacket potato or wholemeal pasta.
- Always add fresh and frozen veg or a side salad. Dessert should be yoghurt or fruit.
- Omelette and vegetables with sweet potato chips or baked sweet potato.
- Fish is a great source of protein. You can mix tuna with sweet corn or peppers.
- Canned salmon too.
- Pulses are good veggie options for protein. Use chick peas to make hummus, or mix up a red kidney bean salad.
- Tofu has plenty of protein, but unless you’re used to a vegetarian diet you may not fancy it. You can dice in soup.
For more info, please contact The Brompton Health Quarter.
