Fish
Fresh fish is always a winner – but canned can be just as good!
Look for no-added salt varieties to add a little extra protein to lunchboxes to help keep tummies feeling full for longer.
John West Protein+ Iron Tuna with Roasted Capsicum & Three Bean Mix ($3.50 Woolworths)
Per 170g serve: 1020kJ (244cal), 21.4g protein, 8.8g fat, 1.4g sat fat, 187mg omega-3, 16.2g carbs, 2g sugars, 6.8g fibre, 566mg sodium, 2.9mg iron NF, DF, GF
Sirena Ready To Eat Brown Rice & Quinoa With Tuna ($4.30 Woolworths)
Per 170g serve: 1250kJ (299cal), 17g protein, 10.7g fat, 1.5g sat fat, 31.8g carbs, 2.9g sugars, 694mg sodium DF, GF
John West Protein+ Calcium Rich Tuna Chilli ($2.00 Woolworths)
Per serve: 554kJ (133cal), 14.1g protein, 1g sat fat, 270mg sodium, 1140mg calcium GF, DF, NF
Safcol Premium Salmon in Springwater ($1.75 Woolworths)
Per serve: 189kJ (45cal), 9.1g protein, 0.2g sat fat, 310mg omega-3, <0.5g sugars, 195mg sodium GF, DF, NF
Brunswick Brisling Sardines in Olive Oil ($1.90 Coles)
Per serve: 641kJ (154cal), 17.6g protein, 1.8g sat fat, 1512mg omega-3, 0.4g sugars, 403mg sodium GF, DF, NF
Safcol Natural High Protein Wild Caught Tuna with Beans, Quinoa & Harissa Spice ($3.00 Woolworths) Per 160g serve: 890kJ, 18.2g protein, 6.2g fat, 1g sat fat, 333mg omega-3, 16.8g carbs, 2.7g sugars, 8.2g fibre, 478mg sodium DF, NF
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