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Yummy and nutritious lunchbox ideas

Make it the best meal of the day with these fantastic ideas.

Protein power bowl 

Total time 25 mins // Serves 1 



1 egg 
Cooking oil 
50g boerewors or chicken sausage 
80g cherry tomatoes 
Handful mixed lettuce leaves, washed and chopped/torn 
2 Tbsp pesto, hummus or guacamole (mashed avocado) 
Fresh sliced chilli (optional)  


  1. Bring a small pot of water to the boil. Carefully lower the egg into the water, and simmer for 6 minutes to hard-boil.  
  2. Remove egg and immerse in cold water to cool. Do not peel the shell off – only do this just before eating to maintain freshness.  
  3. Heat some oil in a pan over medium-high heat and cook sausage until well browned all over. Remove and set aside to cool.  
  4. Add tomatoes to the same pan and cook for about 10 minutes to soften. Remove and set aside to cool.  
  5. Once the egg, sausage and tomatoes have cooled to room temperature, pack into a lunchbox with lettuce and chilli (to garnish if you like). Pack the pesto/hummus/avocado in a separate small container. Refrigerate for the next day.  
  6. When you’re ready to enjoy your lunch, transfer all ingredients to a bowl, peel the shell off the egg and cut it in half, and top meal with pesto/hummus/avocado. 


Bran muffins 

Total time 40 mins // Makes 12 


1¼  cups wholewheat flour
½ box (250g) bran flakes 
¾ cup brown sugar 
2 ½ tsp bicarbonate of soda 
¼ cup raisins 
2 large eggs 
1 cup oil 
¾ carton (375g) buttermilk 


  1. Preheat oven to 180°C. Line a 12-hole muffin tin with cupcake papers.  
  2. Combine flour, bran flakes, sugar, bicarb and raisins in a bowl.  
  3. Add eggs, oil and buttermilk and whisk until combined.  
  4. Spoon mixture into cupcake papers, filling each two-thirds full.  
  5. Bake for 20-25 minutes, until springy to the touch.  
  6. Cool completely, then transfer to an airtight container. They can also be frozen in the container for a month. 


Vietnamese Meatball Sandwiches  

Total time 35 mins // Makes 4 


1 packet (about 500g) pork sausages 
Cooking oil 
2 cloves garlic, finely chopped 
4cm knob fresh ginger, grated 
¼ cup honey 
¼ cup soy sauce
½ tsp fish sauce 
Juice and grated peel of 1 lime or ½ lemon 
1 French loaf or baguette, sliced into 4 
Melted butter, for toasting  

For serving

Sliced radish, spring onion and red onion 
Cucumber ribbons 
Pickled veg  


  1. Remove pork sausage mince from the casing. Shape into golf-size balls. 
  2. Heat some oil in a pan over medium heat and fry meatballs for 8-10 minutes until golden. Drain on kitchen paper. 
  3. Add garlic and ginger to the same pan and fry until fragrant. 
  4. Add honey, soy sauce, fish sauce and lime/lemon juice and peel. 
  5. Simmer for 10-15 minutes until sauce thickens. 
  6. Slice open loaf/baguette portions, brush with melted butter and toast in a pan until golden. 
  7. Place 3-4 meatballs on each sandwich and top with radish, spring onion, cucumber, red onion and pickles. Close sandwich to transport (see below).

11 Ways with toast  

Shake up your routine with these fast and fabulous flavour combos: 

1. Antioxidant: 

Spread 3 Tbsp cottage cheese or ricotta over your toast. Top with a small handful of blueberries, a drizzle of honey, a sprinkle of grated lemon peel and 1 tsp toasted pumpkin seeds.  

2 . Protein Packed:  

Top toast with ½ sliced avocado, 1 soft poached egg and a drizzle of chilli sauce or oil. Season. 

3. Energy Boost :  

Spread 2 Tbsp nut butter over your toast (we used macadamia nut butter) and top with 1 sliced banana and a drizzle of honey.  

4. Coco Craze: 

Melt ½ slab (40g) dark chocolate with 1 Tbsp coconut oil (in a microwave), stir until smooth, spread over toast and top with toasted almonds.  

5. Fruity Finesse: 

Spread toast with 2 Tbsp cream cheese and top with 4 sliced strawberries. Season with black pepper and garnish with basil leaves. 

6. Pick-Me-Up: 

Cover toast with a liberal dollop of soft butter and Bovril.  

7. That’s My Jam: 

Heat 1 ½ cups frozen mixed berries, 2 Tbsp sugar and a liberal squeeze of lemon juice in a pot over medium heat. Simmer for 10 minutes until thick and jammy. Spread butter on your toast, followed by dollops of your homemade jam. 

8. Go Green: 

Spread 1 Tbsp basil pesto and 3 Tbsp cottage cheese over your slice of toast, top with fresh cucumber ribbons and season.  

9. Omega-3 Kick: 

Top toast with ½ can (200g) pilchards in tomato sauce and sprinkle with 2 tsp each chopped capers and parsley. 

10. Plant Powered: 

Spread toast with 2 Tbsp hummus, top with thinly sliced fresh tomato and season.  

11. Full of Beans: 

Fry ½ chopped onion in 2 Tbsp oil. Add 1 tsp each paprika and sugar, 1 can (400g) rinsed beans and 2 Tbsp tomato paste. Cook until fragrant. Top toast with tomatoey beans and parsley. 

Recipes & photos courtesy of Fresh Living Magazine

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