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We’re here to help you pack lunches that are not only nutritious, but also easy to prepare and, importantly – actually eaten!
A well-packed lunch is a perfect opportunity for a child to top up their energy and nutrient intake in the middle of a busy school day. I often describe it to children as a pitstop in their day, to refill the tank and help keep their energy levels topped up for the mental and physical activity school will demand of them in an afternoon. The key to avoiding a hungry, irritable, or energy-depleted child at the school gates at the end of a day is building a balanced lunchbox that is easy to prepare, varied, and reassures you of that common parent concern, ‘are they getting enough?’. In this blog, I’ll cover;
- The key building blocks of a balanced lunchbox
- Simple lunchbox ideas
- Tips for managing lunchboxes for fussy/picky eaters
The building blocks for a balanced lunchbox
Before I say anything more, I want to reassure you that a balanced and varied lunchbox doesn’t have to contain 10 different items or take hours to prepare with cookie cutters and multiple ingredients. Balance is all about offering a range of nutrients and variety. As a general ‘rule’, I recommend parents include the following in lunchboxes;
- A starchy carbohydrate food, such as bread, wraps, pitta, rice, pasta, potato, sweet potato, chapatti, cous-cous, quinoa, oats. Wholemeal or 50/50 options will not only increase the fibre content, but also help support steady energy release all afternoon. This food group is essential not only as an energy food, but also for nutrients such as B vitamins.
- A protein-rich food, such as meat, chicken, fish, eggs, beans, lentils or pulses. These foods are not only key for growth and repair but also offer key nutrients for children, including iron and zinc. Protein also helps with satiety, supporting your child to feel full all afternoon.
- A fruit and vegetable portion to help your child towards their 5-a-day, and provide key vitamins and minerals for their short- and long-term health. Fruit and vegetables also help towards daily fibre and fluid intake.
- A dairy or calcium-rich food such as milk, cheese, yoghurt, fromage frais or calcium fortified milk alternative to support bone and teeth health.
- Fluid! Keeping hydrated during a school day is essential to support concentration levels, avoid lethargy and help prevent complaints such as constipation
Simple lunchbox ideas
There is no doubt that dreaming up lunchbox ideas each week can be another addition to the mental load, so here are some easy ideas you can use in the weeks ahead. Remember, there are no rules, so feel free to mix and match between the ideas listed below;
Mains – Bread-based
| Bread options | Fillings | Easy adaptations |
| White bread 50/50 bread Brown or wholemeal Bread Pitta Wraps Bagel/bagel thins Sandwich thins Rolls Baguette/part-baked roll | Tuna & sweetcorn (with mayo, yoghurt or mashed avocado) Cheese and cucumber/grated carrot/sliced apple/tomato Hummus and cucumber/grated carrot Chicken and pesto Tinned salmon, cream cheese and cucumber Egg mayonnaise and spring onions/cress Mashed chickpeas and spiced yoghurt or mayonnaise Mozzarella and tomato Seed butter and grated apple or sliced banana | Try toasted Try a build-your-own option Cut into shapes *Choose gluten free bread options as needed *Swap for dairy free alternatives as needed |
Mains – Pasta (or gluten-free pasta)
| Pasta | Additions |
| White pasta Orzo Wholemeal pasta Tricolour pasta Pea/lentil pasta | Pesto, mozzarella/chicken and tomato Tomato and red lentil sauce Cream cheese, peas and ham Chickpeas, cucumber, peppers lemon juice and olive oil Grated cheese & seeds Tuna and tomato or cheese sauce Red pepper and butterbean sauce Grated courgette, cheese and yoghurt or hummus |
Mains – Buildable/dippable
| Carbohydrate | Extras |
| BreadsticksWholegrain crackersOat cakesMini oat cakesToasted wraps (like tortilla chips)Pitta chips (toasted pitta pieces)Rice cakesCorncakes | HummusCream cheeseGuacamoleGrated cheeseTzatzikiMashed fruit Cottage cheeseFish pate Tahini |
- Fruits, veggies and sides
- Whole fruit
- Fruit salad
- Dried fruit
- Melon slices
- Plain popcorn (>5 years)
- Dry cereal pieces and raisins
- Vegetable crudites,e.g. cucumber, pepper, carrot, sugar snap peas
- Corn on the cob (or cooked loose sweetcorn pieces)
- Mini cucumbers/peppers
- Grated vegetables
- Leftover roasted vegetables
- Edamame beans
- Cheese cubes or single cheeses
- Yoghurt pot
- Yoghurt drink
- Mini smoothie
- Mini pickles or gherkins
- Boiled egg
- Omelette or frittata strips
- Mini pancakes or waffles
- Flapjacks or oat bars
Managing lunchboxes with picky or fussy eaters
If your child is more selective about their food choices, and/or has a more limited range of foods, it can be common for parents to worry about what to include in a lunchbox. As a rule of thumb, I would always suggest a good percentage of the lunchbox is foods you know your child will eat, as lunchtimes at school should be low stress, will have other demands (e.g. time, noisy environment) and it’s important your child is well fuelled for the afternoon. That said, here are some ways you can support your child while gently encouraging variety over time
- Include 1 (or 2) “learning” or “exposure” foods alongside familiar foods – This could be a small piece of fruit, a new sandwich filling, extra or a vegetable in a different form. Keep the portion very small, and avoid any pressure or persuasion around interacting with this. In fact, expect it to come back uneaten! Kids often need to see (and ignore!) a food many times before they explore it or even try it.
- Involve your child in lunchbox planning – Give age-appropriate choices, like: “Would you like apple slices or grapes today?” This can help build a sense of control and reduce anxiety around unfamiliar foods.
Try using bento-style or sectioned lunchboxes – For some children, having separate compartments helps selective eaters feel safe knowing foods won’t touch or mix. It also makes it easy to include a range of items in small portions.
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