Lunchboxes for a week - R60 shopping basket
Leanne Kiezer, dietician for Pick n Pay, gave us these great ideas for healthy and affordable lunchboxes.
Sample menu plan:
Day 1 Day 2 Day 3 Day 4
Day 5
Lean protein Boiled egg Low fat yoghurt Tuna and low fat mayonnaise filling 3 slices low fat mozzarella cheese
Lean shaved chicken
High fibre carbohydrate 1 cup air-popped popcorn 1 whole wheat bread roll 1/2 Whole wheat pita 2 slices whole wheat bread
Whole-wheat pasta salad
Healthy fat Hummus for dipping Peanut butter Low fat mayo Peanuts and raisins, unsalted
Low fat mayo
Fruit Pear Banana Naartjie Apple
Plum
Vegetable Carrot and cucumber sticks Cherry tomatoes Grated carrot and lettuce in pita filling Tomato sliced onto sandwich
Chopped tomato, corn and peas in salad
Water Packed from home Packed from home Packed from home Packed from home
Packed from home
Your weekly shopping list*:
No Name large eggs R72.99 for 48
R1.52 each
Crossbow Popcorn seeds R12.99 for 500 g
R0.38 per 15 g serving
PnP reduced fat hummus R15.50 for 120 g
R1.94 per 15 g serving
PnP Pears 18.99 per 1 kg
R3.40 per 180 g serving
PnP Carrots R6.99 for 500 g
R2.24 per 2 x 80 g serving
PnP English Cucumber R10.99 (300 g)
R2.93 per 80 g serving
Faircape low fat yoghurt R13.99 for 6 x 100 g
R2.33 each
Pick n Pay Food Hall Cocktail seeded rolls R10.49 for 6
R1.75 each
Black Cat crunchy peanut butter R25.49 for 400 g
R1.00 per 15 g serving
PnP bananas 1.2 kg for R22.95
R2.26 per 118 g serving
PnP Cherry Tomatoes R19.95
R3.99 per 80 g serving
Lucky Star Shredded Tuna in water 170 g R14.29
R4.76 per 57 g serving
PnP reduced oil salad cream R18.98 for 790 g
R0.36 for 15 g serving
Anat brown pita R23.99 for 4
R3.00 per 1/2 pita
PnP Plums R21.99 for 750 g
R2.35 per 80 g serving
PnP soft citrus 1 kg 15.99
R1.60 per naartjie
PnP Lettuce R16.95 each (539 g head)
R0.25 per 8 g serving
PnP Lancewood Mozzarella R93.00 per kilo
R2.79 per 30 g serving
Albany superior brown bread R10.50 700 g
R1.20 per 80 g serving (2 slices)
Safari peanuts and raisins 750 g for R47.49
R1.90 per 30 g serving
PnP apples R18.99 per kg
R3.47 per 182 g serving
PnP shaved chicken 125 g R28.99
R7.00 per 30 g serving
Fatti's & Moni's Whole wheat macaroni R13.99 per 500 g
R1.12 per 40 g serving
NN Frozen Corn 1 kg R24.99
R2.00 per 80 g serving
NN Frozen Peas 1 kg R24.99
R2.00 per 80 g serving
PnP Tomatoes R19.50 per kg
R2.16 per 111 g serving
Total per serving R59.70
Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs the services of a registered dietitian to provide food and nutrition-related advice to the public. For your nutrition and health-related queries, contact healthhotline@pnp.co.za or toll free on 0800 11 22 88.
*Costs quoted according to PnP online shopping catalogue, 23 Feb 2016.
Read more about how nutrition affects your child's learning and behaviour.
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Tiaan Lötter
Teacher
Tiaan Lötter is a digital learning enthusiast and Google Certified Innovator. He has a background in Public and Private Secondary Education teaching Afrikaans as a first additional language. Through his teaching, he strives to use technology in his lessons in pedagogically valuable methods to engage students in learning opportunities. He presents at summits, conferences and workshops on the integration of digital technologies into education. He believes failure is a step to success and that all teachers are superheroes. Education 2014 Google Educator Certification 2013 Google Certified Teacher 2012 Post-Grad Certificate in Education 2012 Post-Grad Certificate in Editing (English) 2009 Post-Grad Certificate in Pension Fund Law Post-Grad Certificate in Advanced Company Law 2008 B.Com Law (Economics major) 2003 Grade 12 / Matric (National Senior Certificate) Skills
- • Geek-level computer skills on Windows and Apple Mac.
• Excellent education and technology integration skills regarding Apple Apps and Google Apps For Education using pads/tablets and macs/computers.
• Training in the context of professional development regarding the integration of technology in teaching.
• Training provided:
o Google Apps for Education: Chrome and Extensions / Google Drive and Extensions / Google Sites
o Augmented Reality (Setting up and using Aurasma and Daqri apps)
• Compiling training / educational material in the context of a classroom and professional development.
• Notably:
o Wrote and contributed to grade 9, 10 and 11 Afrikaans First Additional Language textbooks.
o Developed poetry resources across multiple platforms like Prezi, Keynote and Google Drive Slides.
o Developed language in context resources using Keynote.
o Developed prose resources using Aurasma's augmented reality.
o Following creationist theory with learner work.
• Attended Google Educator Group Leader training workshop.
• Excellent editing, proofing and translating of English and Afrikaans.
• Excellent written and verbal communication in English and Afrikaans.
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- Andrea Kellerman
- Anne-Marie Stanisavljevic
- Casha Meintjes
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- Estelle Barnard
- Frank Magwegwe
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- Stephanie Makhlouf
- Takudzwa Collen Hanyani
- Tiaan Lötter
- Wietske Boon
- Window 2 Learning Excellence