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Packing lunchboxes everyday can feel repetitive fast. The same foods, the same complaints and the same half-eaten lunchboxes coming home. If you are stuck in a lunchbox rut, these Healthy Lunchbox Ideas will help with simples options for toddlers, preschool and primary school kids as well as growing teens.
Providing children with a variety of healthy foods in the lunch box not only keeps your kids interested, but it is also important for healthy growth and development and for encouraging healthy eating habits.
However, nobody wants to spend all morning making lunch boxes; by following these tips and ideas you should be able to pack a lunch in under 10 minutes, either the evening before or the morning of.
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What to Put in A Healthy Lunchbox
According to food guidelines across the world, including the Australian Dietary Guidelines, My Plate in the US, and the UK Eatwell Guide, a healthy lunchbox should include a variety of foods for the five core food groups to provide children with the energy and nutrients they need for learning, playing and growing.
If you find it hard to include all 5 groups, try to include foods from at least 3-4 food groups and aim for balance across the week.
- Vegetables - Nutrient dense and a great source of fibre.
- Fruits - Full of vitamins and minerals that are important for growing bodies.
- Grains (cereal) foods, mostly wholegrain or high fibre - Rich in carbohydrates and fiber to help kids play and learn all day.
- Meats and Alternatives - A protein source to help keep children focused and alert throughout the day.
- Dairy and Alternatives - Important nutrients to support bones and teeth.
It's also best to avoid sugary drinks such as soda and juice where possible, and to limit highly processed snacks that are high in added sugar and sodium.
Healthy Lunchbox Examples
These healthy lunchbox examples show how easy it can be to build a balanced lunchbox using everyday foods your kids enjoy. Each one includes at least 4 of the 5 food groups.
- Pinwheel Sandwiches, Cherry Tomatoes, Grapes, and Greek Yogurt topped with frozen raspberries.
- Pearl Couscous Salad (Full Recipe in Recipe Card Below), Vegetable Sticks, Hummus, Tropical Oat Ball, Melon Balls.
- Half a Wholegrain Bagel, Tuna Salad, Kiwi, Carrot Sticks, Mini Cucumber Halves, Cherry Bliss Ball.
- Sandwich Kebabs, Half an Egg, Cheese and Tomato Quinoa Balls, Strawberries, Blueberries, Cucumber and Pineapple.
- Baked Falafel and Hummus Stuffed Pitta (with shredded carrot, cucumber and lettuce), Smoked Paprika Dip, Fruit Salad, Vegetable Strips and Homemade Popcorn.
- Vegetable Rice Paper Rolls, Edamame, Nut Free Dip, Cherry Tomatoes, Cheese Cubes, Satsuma, Raspberries, Tropical Oat Ball
- Leftover Vegetarian Chilli, Corn on the Cob, Strawberries, Blueberries, Guacamole, Baked Tortilla Chips
- Nut Free Pesto Pasta with Chopped Vegetables, Pineapple, Strawberries, Baked Chickpeas
- Mini Crustless Quiche, Coconut and Mango Baked Oat Slice, Vegetables, Olives, Mixed Berries.
- Cheese Sandwich, Cucumber, Tomato, Raspberries, Rock Melon, Egg, Raspberry and Coconut Oat Ball
List of Healthy Lunchbox Ideas
Still looking for more inspiration? Here is a list of lunchbox-friendly foods, grouped by the main food groups to help you mix and match and build your own balanced lunchboxes.
Fruits
Fresh fruit is always an easy option. Add whole fruits such as apples, bananas and peaches , or cut up fruit. Frozen fruit can also work and canned fruit is a good option too, just look for fruit in juice rather than syrup.
- apple slices (or whole) or apple sauce / puree
- apricots
- banana (whole)
- berries
- cherries
- figs
- grapes
- kiwi, peeled and chopped
- lychees
- mandarin
- mango cheeks or slices
- melon (all varieties) cut into chunks
- nectarine (whole or cut)
- peaches (whole or cut)
- orange
- passion fruit (cut in half, remember a spoon!)
- pear
- pineapple chunks
- plum (whole or cut)
Vegetables
Some vegetables are the perfect size for the lunchbox such as cherry tomatoes, mini cucumbers and baby carrots. You can offer raw vegetables or cooked such as sweet potato wedges or mini corn ribs.
- avocado (half or guacamole)
- bell pepper strips (capsicum)
- broccoli florets
- baby carrots
- beetroot slices
- green beans
- carrot batons/coins/grated
- celery stick (why not try ants on a log)
- corn on the cob/kernels/baby corn/corn ribs
- cucumber sticks/coins
- edamame
- peas
- snow peas / sugar snap peas
- radishes
- cherry/roma/tomato wedges
- roasted vegetables
- qukes
- soup (in thermos)
- salad leaves
- vegetable fritters
Grains
- bread (sandwich, bread sushi, sandwich kebabs)
- bread roll
- naan
- wraps (pinwheel sandwiches, quesadillas)
- pita bread
- pasta (salads, tortellini kebabs)
- quinoa (quinoa balls, quinoa fritters, quinoa crackers)
- crackers
- crisp bread
- rice cakes
- oats (fruity oatmeal cups, oatcakes, oat slice)
- noodles
- muffins (vegetable muffins, zucchini muffins, sweet potato muffins)
- pancakes (scotch pancakes, apple pancakes, strawberry pancakes)
- vegetable rice paper rolls
Meat and Alternatives
- chicken (chunks, shredded chicken, sliced, drumsticks, cottage cheese chicken salad)
- hummus
- canned tuna (sandwiches, tuna cakes, tuna salad)
- cold lean meat slices
- mixed beans
- fish cakes
- eggs (hard-boiled, egg salad, quiche, egg muffins, vegetable frittata, cottage cheese egg bites, fruity egg bites)
- leftover bolognese, chilli, lentil lasagne etc
- roasted chickpeas
- lentils (lentil burgers, lentil bake, lentil pancakes)
- falafel
- meatballs (chicken meatballs, spiced meatballs)
- tofu
- tempeh
Dairy
- milk
- yogurt
- cheese
- smoothie
- yogurt-based dips (smoked paprika dip, mint yogurt sauce)
Plan and Prepare in Advance
If you plan and prepare in advance you are more likely to pack a healthy lunchbox with variety. Taking a little bit of time to plan can save you a lot of time and stress on a day-to-day basis.
- Shopping List
Plan and write a list for the week to ensure you have all the ingredients and avoid last minute rushing. - Freezer Stash
When you have extra time in the evenings, weekends or holidays fill the freezer with freezer-friendly lunchbox items such as bliss balls, lentil bake, fruit-sweetened muffins, savoury vegetable muffins, healthy banana bread, quinoa balls, pancakes, vegetable fritters, scrolls and even sandwiches. - Utilise Leftovers
Leftovers are your friend, make extra at mealtimes and send the leftovers in the lunch box either cold or heated and sent in a thermos.
Food Safety/Freshness
- Always make sure foods are cooled before being packed (unless heated for a thermos).
- Keep cold foods in the refrigerator until just before packing.
- Keep cold items cold in an insulated bag with a freezer gel pack. On hotter days add a frozen yogurt pouch or frozen water to keep things extra cool.
Find the Right Lunchbox
Choose a lunchbox that suits your packing style but also your child.
Bento boxes are great because the sections allow for a variety of fruit and vegetables and even a dip to keep everything visually appealing and interesting. If you don't have a Bento-style lunch box you can divide up your kid's lunch box with silicon patty pans.
Some kids prefer hot meals, thermoses are great for keeping food hot until lunch time.
Keep It Simple
Lunchboxes aren't the time to introduce new foods to your children. Stick to familiar and easy-to-eat items. If you find your child only likes certain foods then keep it interesting by presenting them in different ways. e.g. Serve sandwiches as pinwheels, use cookie cutters to make them visually more appealing or serve them cut up on a stick (sandwich kebabs).
Get Your Kids Involved
Encouraging your children to get involved in preparing their own lunchboxes is a great way to instil healthy eating habits and increased consumption. Get them involved with grocery shopping, give them choices and encourage them to choose foods from each food group.
Allergies
Be aware of any food restrictions that the school may have in place (e.g peanut, nut, egg free etc)
Frequently Asked Questions
There are limited times for children to eat at school and some children may prefer to play with friends instead of eating. Think about this when you pack a lunch. Pre-peel and chop fruit and pack easy-to-eat items.
Also, think about how much you pack. Too much food can be overwhelming and children may actually eat more if they have less food in their lunchbox.
There are so many lunchbox options other than sandwiches. Try bagels, salads, pasta, couscous, rice paper rolls, lentil bake, leftovers or quinoa balls. See the list above to help you create different lunchboxes every day.
When choosing a lunchbox for your child there are several factors to consider such as
1) The size - will it hold enough food for your child or is it too big and heavy?
2) Durability - how will it hold up being thrown around in the schoolbag, is it leakproof
3) Style - Do you like a sectioned lunchbox or do you prefer lunchbox sets with multiple containers?
4) Cost - what lunchbox suits your budget best?
5)Food Preference - Does your child like cold food / hot food/picnic style / large salads?
5) Appearance - Is it fun for younger kids? Is it cool/uncool for older kids?
Looking for more healthy kid recipes?Sign up for my free recipe newsletter to get new family friendly recipes in your inbox each week! Find me sharing more kid-friendly inspiration on Pinterest and Instagram.
Lunchbox Friendly Pearl Couscous Salad
Ingredients
Couscous
- 1 teaspoon olive oil
- ½ small onion
- 250g (1½ cups) pearl couscous
- 375ml (1½ cups) vegetable or chicken broth/stock low sodium
- 250ml (1 cup) water
Salad
- 1 red bell pepper (capsicum) finely chopped
- 2 cucumber seeds removed and diced
- 2 cups baby spinach finely chopped
- ¼ cup parsley finely chopped (optional or sub with cilantro/coriander)
Dressing
- 2 tablespoon lemon juice
- 3 tbsp extra virgin olive oil
- 1 teaspoon Dijon mustard
- 1 teaspoon Honey do not add for baby
- ¾ tsp Salt skip for baby/younger children
Instructions
- Heat oil in a large saucepan over medium heat. Add the onion and saute until translucent and starting to brown (around 5 mins)
- Add the couscous and stir for 1 minute. Add the broth/stock and water and bring to a simmer. Cover with a lid and turn the heat to medium-low so it is simmering gently.
- Cook for 10 mins, until all the liquid is absorbed and the couscous is cooked through. Use a fork to separate the couscous and transfer to a mixing bowl.
- Place all the dressing ingredients in a jar and shake to mix well.
- Add the salad ingredient into the bowl with the couscous, add the dressing and toss until combined.
Chaz
I love all of your ideas, it's such a life saver.
Where can I buy one of those metal lunch box tins. Is there a link
Amy
Is it the metal one with all the compartments? That is a Planet Box. I'm not sure where you are based but if you google Planet Box you should be able to find plenty stores. The other metal one I got from Aldi 🙂