予算 lunchbox recipes your kids will love! （警察の）手入れ，急襲 the fridge - and 追加する a dollop of 発明
- Nutritionist Lily Soutter says a good lunchbox must 含む／封じ込める five 重要な 構成要素s?
Feeding your children can be a thankless and 失望させるing 仕事 at the best of times ― but never more so than when it comes to packed lunches.
While your 焦点（を合わせる） is on food that's healthy, filling and nutritious, they'd rather tuck into a 捕らえる、獲得する of crisps and a fizzy drink, which are not only bad for them but pricey, too.
So how do you make a week's 価値（がある） of healthy packed lunches they'll 現実に want to eat ― without breaking the bank?
London nutritionist Lily Soutter says a 井戸／弁護士席-在庫／株d lunchbox should 含む／封じ込める five 重要な 構成要素s: starchy carbohydrates, protein, 酪農場, fruit and vegetables, 同様に as a 瓶／封じ込める of water.
'A healthy and nourishing lunch is 決定的な to 燃料 children throughout the day and to 供給する the 権利 nutrients for learning and 開発,' she 追加するs. Here, cookery writer Sarah Rainey gives suggestions for cheap, tasty lunchbox-fillers ― 保証（人）d to make school days easier for all...
Turn Sunday's roast chicken into a tasty pasta salad by shredding any leftovers ― this would also work with beef, pork or gammon ― and stirring them into cooked pasta
Make lunchtime fun by serving 下落するs with raw veggies: anything that you have in the fridge, such as carrot and celery sticks, sugarsnap peas or baby tomatoes
MONDAY: Leftover Sunday roast pasta?
Turn Sunday's roast chicken into a tasty pasta salad by shredding any leftovers ― this would also wor k with beef, pork or gammon ― and stirring them into cooked pasta.
If you can, 交換（する） white pasta for wholegrain to up fibre intake: this is packed 十分な of manganese, a mineral 必須の for calcium absorption and 決定的な to bone health. Chop leftover roast veg such as carrots and 動かす that in, too ― and if there's any gravy left in the jug, use this as a meaty pasta sauce.
Just don't forget to pack a fork so they can tuck in!
軽食 suggestions: A handful of grapes, a few small chunks of Cheddar (or any other hard) cheese.
TUESDAY: Hummus and dippers
Make lunchtime fun by serving 下落するs with raw veggies: anything that you have in the fridge, such as carrot and celery sticks, sugarsnap peas or baby tomatoes.
Save on shop-bought hummus by making your own: 簡単に blitz together a cup of cooked chickpeas, a clove of garlic, a tablespoon of olive oil and the juice of 1 lemon.
Buy your chickpeas 乾燥した，日照りのd, rather than tinned: you can get 500g for under £2 at most supermarkets ― a real saving on canned.
Serve with homemade tortilla 半導体素子s: slice a tortilla 包む into wedges like a pizza and 取調べ／厳しく尋問する for five minutes until crisp. These will keep for up to a week in an airtight コンテナ.
軽食 suggestions:?A handful of 乾燥した，日照りのd fruit, such as apricots, or try rice cakes spread with nut butter.
WEDNESDAY: 半端物s-and-ends eggy muffins
Eggy muffins are a cheap, 平易な lunchbox filler ― and you can make these with whatever 半端物s and ends you have in the fridge.
Mix two eggs with three tablespoons of flour, a 鎮圧するd clove of garlic and half a cup of milk.
Eggy muffins are a cheap, 平易な lunchbox filler ― and you can make these with whatever 半端物s and ends you have in the fridge
Now 素早い行動 in any or all of the に引き続いて: a handful of grated cheese (any variety will do), a teaspoon of chopped fresh or 乾燥した，日照りのd herbs, a few sliced cherry tomatoes or peppers, salt and pepper, to taste.
注ぐ into 4-6 muffin 事例／患者s and bake at 170c for 15 minutes until golden. Serve with cucumber wedges on the 味方する.
軽食 suggestions: Chopped melon or pineapple, unsalted popcorn.
THURSDAY: Pizza pitta pockets?
Pittas, 特に wholemeal ones, are an 平易な way to get fibre into your kids ― and they're perfect for mess-解放する／自由な eating. You can buy a pack of six for 50p at most shops.
Don't splurge on fancy pizza toppers or tomato sauce: 簡単に use a little tomato puree or low-fat ketchup to spread on the insides.
Then, fill your pittas with sliced tomato, grated cheese and a protein of your choice, such as ham or マグロ, for the ultimate healthy 'pizza'.
If using マグロ, a source of brain-上げるing omega-3, make sure it's in spring water, not salty brine or fatty oil. Drain it 井戸／弁護士席.
軽食 suggestions: A small box of raisins, apple slices with cream cheese.
Pittas, 特に wholemeal ones, are an 平易な way to get fibre into your kids ― and they're perfect for mess-解放する／自由な eating. You can buy a pack of six for 50p at most shops
FRIDAY: 挟む 星／主役にするs and 白人指導者べったりの東洋人 flapjacks?
注入する some fun into Friday lunchtime by cutting their 正規の／正選手 挟むs into 星／主役にするs (or use whatever cookie 切断機，沿岸警備艇s you have in the cupboard). And don't waste the off-削減（する）s ― these can be dunked in egg and fried up for breakfast!
交換（する） pricey 挟む spreads for delicious DIY fillers: grated apple mixed with cheddar, carrot 略章s with cream cheese or chicken slices with curry-spiced mayo.
And wow your kids by whipping up a （製品，工事材料の）一回分 of 白人指導者べったりの東洋人 flapjacks that'll last all week. Mash three 気が狂って with 200g oats, two tablespoons of honey and half a teaspoon each of vanilla 抽出する and cinnamon, 圧力（をかける） into a lined tin and bake at 160c for 2 0 minutes.
軽食 suggestions: Babybel cheese, a handful of nuts.
