Today I'm introducing a new series on the Eats Amazing blog - a menu plan for a whole week of healthy, balanced lunches. I've taken my cue from the NHS recommended 'Eatwell Plate' as to what constitutes a healthy balanced meal, including at least one item from the following food groups; starchy food, non-dairy protein, dairy, vegetables and fruit in each lunch. You can read more about how I go about planning lunches here. I hope to release new menu plans regularly - we shall see how it goes!
I'd just like to note that I am not a nutritionist or dietician; the design and planning of these lunches are based purely on my personal knowledge and research, and my own experience in packing lunches for my family.
The format of these lunch plan posts will be as follows; a list of the foods in each lunch, a photo of each lunch and at the end of the post you will be able to download a free menu plan to print off for yourself. Feel free to alter the lunches if you do make any of them; substituting items to suit your own and your family's personal tastes. Each lunch will be suitable for a child or an adult - just adjust the portion sizes accordingly. You can also download a free blank menu plan here if you would like to design and make your own lunch menus, and you may find this list of food ideas helpful too.
Meal 1
- Chopped roast chicken
- Raw carrot sticks
- Peas in pods
- Crackers
- Yoghurt
- Melon
Meal 2
- Cheese & tomato sandwiches
- Rolled ham
- Cucumber slices
- Blackberries
Meal 3
- Bagel filled with cream cheese, roast chicken & cucumber
- Cherry Tomatoes
- Yoghurt
- Blueberries
Meal 4
- Toasted pitta bread split & filled with tuna & sweet corn
- Raw yellow pepper strips
- Babybel Cheese
- Grapes
Meal 5
- Breadsticks
- Raw carrot sticks
- Raw yellow pepper strips
- Cream cheese
- Hard boiled egg
- Apple
If you would like to view and/or download the menu plan, click on the link below to open the PDF file. This should open in a new window with an option to print (I hope!).
I hope that you enjoy this lunch menu, do comment if there is anything you'd like to see in future menus or posts!
Grace
Lisa Tulak says
When I put tomatoes in sandwiches the bread gets soggy by lunch. Do you have any tips to avoid this? 🙂
Grace says
Hi Lisa, you could try making sure the bread is buttered & putting cheese (or whatever filling you're using) either side of the tomato, or even easier than that would be putting tomato slices in a little tub or pot to add to the sandwich when you eat it. Hope that helps!
Jackie says
Brilliant plan - look forward to following the series 🙂
Grace says
Thanks Jackie!
Cheri says
These look great! I don't want to sound like the stupid one here, but how in the world did you get the hard boiled egg to take the shape of a star? 🙂
Grace says
Hi Cheri, not a stupid question at all, I used an egg mould! You use them shape a hard boiled egg whilst it's still hot, then when the egg has cooled it has set into a fun shape! I only got some recently, and love them!
Barb Mazzotta says
If you happen to have cheese or a protein on the sandwich, put that next to the bread (on both sides) and the tomato in between. Make a barrier to protect from the extra moisture
Grace says
Great answer, thanks for answering the question Barb!
Mamabelly says
These lunches look amazing and I LOVE that you made a printable list! I pinned it and will be printing your list to have handy for a busy week!!
Grace says
Thank you for the lovely comment, hope it's useful! 🙂
Alexis AKA MOM says
What great idea's I'm always looking for new ways to do lunch. Thanks for the ideas. Stopping by from pin me.
Grace says
Thanks Alexis, glad to help 🙂
Cheri says
Ah, very cool. Thanks for the tip!
Grace says
Thanks Cheri 🙂
vinita says
I now have a use for my silicone baking molds. I never thought of using them like that.
Grace says
These days I use them far more for bento lunches than I do for cakes! I do love finding new uses for things that I already have lying around!