Egg Mayo Sandwich on Brown Bread

To keep your Smart Start Meals fresh, nutritious, and delicious, follow these simple storage and reheating guidelines:

1. Refrigeration (For Meals to be Eaten Within 2-3 Days)

• Store meals in an airtight container in the refrigerator at or below 5°C.
• Keep fresh fruits and snacks in separate compartments to maintain their texture.
• Consume meals within 48-72 hours for the best taste and nutritional quality.

2. Freezing (For Longer Storage Up to 2 Weeks)

• If you won’t be eating a meal within 3 days, freeze it to maintain freshness.
• Wrap meal containers securely or use freezer-safe bags to prevent freezer burn.
• Label meals with the date of storage to keep track of freshness.
• Do not freeze fresh fruit—store it separately and consume fresh.

3. Reheating Instructions

For best taste and safety:

• Microwave: Reheat refrigerated meals on medium heat for 1-2 minutes, stirring halfway.
• Stovetop: Heat in a pan on low-medium heat for 3-5 minutes, adding a splash of water if needed.
• Oven: Warm in a preheated oven (180°C) for 10 minutes if using oven-safe containers.
• Avoid overheating to preserve nutrients and texture.

4. Keeping Snacks & Fruits Fresh

• Store muffins, oat bars, and granola-based snacks in an airtight container at room temperature for up to 4 days.
• Refrigerate yogurt-based snacks and dips for up to 5 days.
• Keep fresh-cut fruit in sealed containers and consume within 1-2 days for optimal freshness.

By following these storage tips, you’ll ensure that every Smart Start Meal stays fresh, flavorful, and packed with nutrition for your child’s best school day yet! 

1. Egg Mayo with Lettuce on Whole Wheat Bread (1 sandwich)

🔹 Calories: ~350-400 kcal
🔹 Carbohydrates: ~40g
🔹 Protein: ~18-20g
🔹 Fats: ~15-18g
🔹 Fiber: ~6g
🔹 Key Nutrients:

• Protein (from eggs – supports muscle growth & repair)
• Healthy Fats (from eggs & mayo – supports brain development)
• B Vitamins (from whole wheat bread & eggs – supports energy production)
• Iron & Folate (from lettuce & whole wheat bread – supports blood health)
• Omega-3s (if mayo is made with quality oils – supports brain function)

2. Side: Apple or Banana (1 medium fruit, ~100-120g)

Option 1: Apple

🔹 Calories: ~52 kcal
🔹 Carbohydrates: ~14g
🔹 Protein: ~0.3g
🔹 Fats: ~0.2g
🔹 Fiber: ~2.5g
🔹 Key Nutrients:

• Vitamin C (boosts immunity & skin health)
• Antioxidants (supports overall health)
• Soluble Fiber (Pectin) (supports digestion & gut health)

Option 2: Banana

🔹 Calories: ~89 kcal
🔹 Carbohydrates: ~23g
🔹 Protein: ~1g
🔹 Fats: ~0.3g
🔹 Fiber: ~2.6g
🔹 Key Nutrients:

• Potassium (supports muscle & nerve function)
• Vitamin B6 (supports brain health)
• Natural Energy (slow-releasing carbs for sustained focus)

3. Snack: Chewy Homemade Granola Cookie (1 medium cookie)

🔹 Calories: ~180-220 kcal
🔹 Carbohydrates: ~28-30g
🔹 Protein: ~4-6g
🔹 Fats: ~7-10g
🔹 Fiber: ~3-5g
🔹 Key Nutrients:

• Magnesium (from oats – supports bone & muscle health)
• Iron & Zinc (from seeds/nuts – supports immunity & growth)
• Healthy Fats (from nuts, seeds, or coconut oil – supports brain function)
• Soluble Fiber (oats – supports digestion & heart health)

Total Estimated Nutritional Value for the Full Meal (Sandwich + Apple/Banana + Granola Cookie)

🔹 Calories: ~580-710 kcal
🔹 Carbohydrates: ~85-95g
🔹 Protein: ~22-26g
🔹 Fats: ~22-28g
🔹 Fiber: ~9-12g

🔹 Rich in:
✅ B Vitamins, Vitamin C, Iron, Magnesium, Zinc, Healthy Fats
✅ Balanced in macros for sustained energy, focus & brain function
✅ High in fiber for digestion & gut health