A balanced lunchbox keeps children energised and focused for the afternoon. Use this simple five-part formula.
The lunchbox formula
- A starchy food: wholemeal bread, wraps, pitta, pasta, rice or potatoes.
- A protein: chicken, tuna, eggs, cheese, hummus, beans or falafel.
- Vegetables or salad: carrot sticks, cucumber, cherry tomatoes (halved for younger children), sugar snap peas.
- Fruit: apple slices, grapes (halved lengthways for young children), satsuma, berries.
- A dairy food or alternative: yoghurt, cheese or a fortified plant-based option.
Add a drink of water or milk.
Ten easy ideas
- Chicken and sweetcorn wrap.
- Pasta salad with tuna, peas and tomatoes.
- Cheese and cucumber sandwich on wholemeal.
- Hummus with pitta and veg sticks.
- Leftover pizza slice with salad.
- Egg mayo roll with cress.
- Bean and cheese quesadilla wedges.
- Rice with chicken and veg.
- Homemade mini muffins (savoury).
- Falafel with tzatziki.
Keep it safe
Use an insulated bag with an ice pack for perishable foods like meat, fish, eggs and dairy.
Watch the sugar
Limit sweets, chocolate, biscuits and sugary drinks. Fruit juice is best kept to mealtimes and no more than 150ml a day.