Lunch duty

Vegetables & fruits

• Traffic light skewers: cherry tomato, orange capsicum and cucumber
• Fruit kebabs: strawberries, orange, banana (tossed in lemon juice to prevent browning), kiwifruit, grapes
• Lettuce or cabbage wraps: make a bread-free BLT by wrapping ingredients in leaves
• Roasted nori: these dried seaweed sheets are a superfood in themselves (high in iodine, protein, fibre, vitamins and minerals).

Grains, Breads & Cereals

• Rice balls: cook short-grain rice and roll in chopped cooked vegetables (include soy sauce for dipping)
• Wholegrains: opt for wholegrain bread, crackers or cereals

Milk & milk products

• Plain or fruit yoghurt: tubs of yoghurt kept in the freezer should dethaw by lunchtime
• Frozen smoothies: dairy (banana: 2 bananas, 2 cups milk/ yoghurt, 1 tsp vanilla) or dairy-free (coconut, pineapple & banana: 200ml coconut milk, 125g pineapple chunks, 100ml pineapple juice, 2 bananas).

Lean meat & alternatives

• Hard-boiled eggs: on their own, as curried eggs or mashed into sandwiches with mayonnaise and chives
• Hummus: perfect paired with vege sticks
• Roasted chickpeas: dry, then roast in a mix of oil, garlic salt and dried herbs