Seven Healthy Sandwich alternatives for your kids lunchbox

Its back to school time for the kids, but how many sandwiches can one person endure in a life time? Especially as the carb hit from the bread can be anything but conducive to concentration levels. Here Fitness consultant Ray Klerck offers seven great alternatives to the sandwich in the lunchbox.

1. Hummus to be dipped with oatcakes or carrot sticks.
This snack is full of lean protein and healthy fats that promote fullness and growth.

2. One boiled egg, fruit salad, popcorn, yoghurt, avocado wrapped in sliced beef
The eggs, beef, avo and yoghurt are rich in healthy fats and protein for growing muscles while the fruit salad is full of the minerals and vitamins they need to be a healthy and concentrate at school.

3. Sushi box.
It’s high in protein, omega 3’s and fibre that can be bought if you don’t want to prepare it. Will need an ice block in the lunch box though.

4. Beef jerky, orange, punnet of anti-pasta that includes: olives, sliced baby tomatoes, basil and mozzarella balls drizzled with olive oil.
The jerky is pure protein and oranges vitamin C dilutes fat making it easier to flush out your system. The other half of the meal might seem sophisticated but it’s a mix you can make up once and easily slot into a bowl and tastes great.

5. Yoghurt, sliced banana, mixed nuts in a bowl.
Studies show that people who regularly eat nuts have lower body fat percentages than those who don’t. This might be more of breakfast mix but

6. Chicken stir-fry on a bed of vegetables
This is the perfect way to re-use left overs from last night’s dinner. They taste just as good cold (though you’ll need a ice brick in the lunchbox) and are rich in the proteins, carbs and fats needed for their noodle to perform it’s best in front of the chalk board.

7. Ground turkey and bean fajitas.
Beans are high in protein and blunt the effects that carbs have on your blood sugar keeping them full and energetic for the day ahead.

Recipes by Ray Klerck
Fitness writer, trainer and nutrition consultant who has worked
as Men’s Health Magazine’s (UK) chief fitness advisor for 8 years and has also appeared as one of their cover models. He currently makes monthly contributions to Women’s Health Magazine, GQ (UK), Fighter’s Only and Men’s Fitness (Australia) and has recently co-authored the sports nutrition book A Fist Full of Food with Matt Lovell, the UK’s leading sports nutritionist