back to school made easy.

The morning rush is real. The bell is about to ring, shoes are (hopefully) on the right feet, and then comes the final hurdle, packing the lunchbox. Some days it feels easy, other days it’s a scramble.

Lunchboxes aren’t just about food. They’re little fuel packs for learning, concentration and play. But let’s be honest finding meals that are nutritious, affordable, quick to pack, and actually get eaten can feel like an art form.

Looking for ideas to create a healthy and nutritious sandwich? Follow these tips to build a balanced, delicious lunch option that’s perfect for kids and adults alike.

1. Start with a healthy base

Choose wholemeal, wholegrain, or high-fibre bread, wraps, or rolls to provide long-lasting energy and essential nutrients.

2. Add a nutritious Spread

Boost flavor and nutrients with these healthy spreads:

• Avocado
• Hummus
• Tzatziki
• Cottage cheese
• Reduced-fat cream cheese or mayonnaise

3. Choose a protein powerhouse

Include a source of protein to keep you full and energized:

• Barbecue chicken (skin removed)
• Leftover meats like grilled chicken, meat patties, or roast beef
• Turkey, boiled egg, canned tuna, or salmon
• Vegetarian options: tofu, falafel, mashed chickpeas, or cheese

4. Pile on the veggies

For extra crunch, fiber, and vitamins, pack your sandwich with:

• Lettuce, spinach, grated carrot, or cucumber
• Tomato (pack it on the side to keep your sandwich fresh)

Looking for more lunchbox inspiration? Our Lunchbox Week campaign is your one-stop hub for:

• Simple tips to build balanced, delicious lunchboxes

• Free downloadable planners, shopping lists and more

• School and kindergarten resources to support nutritious eating