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Use whatever you like and have on hand, but include at least one item from each group. We've provided some examples for each group, but feel free to get creative if there are other options that you enjoy.


  • Boiled eggs
  • Cheese slices or cubes
  • Hummus
  • Leftover roast meat slices
  • Leftover cooked chicken slices or BBQ chicken
  • Nuts e.g. cashews, almonds, peanuts, brazil nuts, macadamia
  • Flavoured tofu pieces
  • Yoghurt tub

Fruit and veg

  • Salad vegies e.g. carrot, celery, capsicum, snow peas, sugar snap peas, avocado, cucumber, cherry tomatoes,
  • Leftover roast veg
  • Steamed broccoli, cauliflower, carrot, green beans, potatoes
  • Pickled/marinated veg e.g. tinned beetroot, artichoke, capsicum, olives
  • Cooked corn cob, chopped into pieces
  • Sliced fruit e.g. apple, pear, watermelon, nashi pear
  • Whole fruit e.g. blueberries, grapes, peeled mandarin, strawberries


  • Pasta e.g. penne
  • Wholemeal or grainy bread, toast, rolls, flat bread or wraps
  • Grainy crackers
  • Noodles
  • Rice
  • Couscous

Healthy tip!

On a budget? If fresh produce is not available or is too expensive, try canned or frozen fruit and veg!

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