Each week Body & Soul brings a healthy lunch box menu, provided to give parents an easy way to create healthy lunches in correct portion sizes for their children. The menus are sanctioned by Government's Healthy Schools Coordinator.

Shopping list

Approximately 6oz of chicken breast, turkey or ham (Christmas leftovers are great!)

1 cup cooked brown rice (good to use leftovers)

2 cups lentils

Approximately 10oz roast turkey

1 celery stalk

1 green bell pepper

1 bunch of parsley

low fat mayonnaise

1 bag of pretzels

1 small box of raisins

1 can honey roasted nuts

1 head of cabbage

1-2 carrots

2 oz low fat cheese

2- 6oz vanilla low fat yogurt

grapes

2 spinach tortilla wraps

RECIPES

Lentil and meat soup

2 cups dry lentils

6 oz meat

4 cups water

2 carrots, finely chopped

1 15oz. can tomatoes, crushed or chopped

1 chopped onion, 3 cloves garlic, 1 tbs fresh parsley and other seasonings to taste

Rinse lentils then put to boil with meat then reduce to simmer with the remainder of ingredients and seasonings — approximately 20 minutes.

Turkey salad

finely diced onion

2 cups roasted turkey, finely minced

celery stalk diced

diced green pepper

1 tbsp of chopped parsley

3 tbsp of low fat mayonnaise

Combine all ingredients in a bowl and add salt and pepper to taste. This recipe can be stored in the refrigerator for up to three days. Plus, the flavours intensify after being stored overnight. Try adding finely chopped cucumber, tomato, or carrot. Substitute cottage cheese or plain low-fat yogurt for mayonnaise.

Quick Fix Trail Mix

2 cups mini pretzels

1 cup honey roasted nuts

1 cup raisins

Place all ingredients into a plastic baggie, seal, and then shake. Enjoy!

Monday

1 cup meat and lentil soup

1 small whole grain roll

1 apple

6oz vanilla lowfat yogurt

Tuesday

3 oz Turkey salad in a spinach tortilla wrap

½ cup cole slaw

Cheese and grapes on tooth pick

1 cup of trail mix

Wednesday

1 cup meat and lentil soup

1 small whole grain roll

1 apple

6oz vanilla lowfat yogurt

Thursday

3 oz Turkey salad in a spinach tortilla wrap

½ cup cole slaw

1oz Cheese

½c grapes

1 cup of trail mix

Friday

1 cup meat and lentil soup

1 small whole grain roll

1 apple

6oz vanilla lowfat yogurt