Brown Soft Bap with Egg & Watercress, 2 Plain Biscuits and Grape Juice:

Soft, whole-meal baps are easy to come by in supermarkets and are an excellent choice for growing children, high in nutrients, carbohydrates and fibre.

Boiled Egg mixed with some light mayonnaise and watercress makes an excellent filling. The humble egg is one of the most nutritious foods on our planet containing numerous vitamins and nutrients, many of which are rare in the modern diet. Mayonnaise is a good source of vitamin E and omega3.

As a treat every now and then biscuits are much loved by us all. Plain biscuits, Rich Tea or Digestives are lower in sugar and fats than the majority of their much more fancy counterparts.

Grape juice is high in water content and good for hydration. High water-content fruits and vegetables are nutrient dense, meaning they provide a large amount of essential nutrients while containing few calories.