A balanced lunchbox includes:
Don’t forget a refillable water bottle and cutlery if needed.
The main item provides energy and helps keep kids full and focused for longer. Choose options that include wholegrains, protein and vegetables where possible.
Sandwiches or wraps
Leftover pasta or dinner leftovers
Corn thins with tuna and avocado
Baked beans with toast fingers
Cheese with wholegrain crackers and veggie sticks
Boiled eggs with toast fingers
Pasta bakes, risotto or grain-based salads
Burrito or grain bowls
Chicken or vegetarian rice dishes
Shepherd’s pie or chilli con carne
Onigiri rice balls
Vegetable frittata slices
Savoury veggie muffins or quiches
Quesadillas
Pasta bake portions
Mini meat or veggie balls
Vegetable or bean-based soups
Curries with rice
Chowders and stews
Stir-fries with grains or noodles
Fritters or fishcakes
Sushi or rice paper rolls
Mini pizzas or calzones
Zucchini slice or spinach and ricotta scrolls
Fruit and vegetables add colour, fibre and important nutrients. Try to include a variety across the week.
Carrot, cucumber or capsicum sticks
Apple slices
Cherry tomatoes
Roasted chickpeas
Snow peas
Kiwi, watermelon or berries
Roast pumpkin or sweet potato
Avocado
Steamed vegetables
Orange or mandarin segments
Veggie sticks with hommus, tzatziki or guacamole
Apple or pear slices with cottage cheese or yoghurt
Fruit kebabs with plain yoghurt
Bananas, apples, pears and mandarins
Grapes (for children over five)
Plums, berries or mini cucumbers
This snack adds extra nourishment without relying on packaged foods.
Bean snack cans
Cheese cubes
Greek yoghurt
Air-popped popcorn
Rice or corn thins with hommus
Pikelets or savoury scones
Vegetable muffins or slice
Banana or fruit muffins
Egg slice
Yoghurt with berries and oats
Smoothies made with milk, fruit and oats
Lentil patties
Quesadilla pieces
Gözleme
Boiled eggs
Falafel with dip
Rice balls
Mini pizza bites
Crackers with avocado or cheese
A simple way to build a filling sandwich or wrap is to think in four steps.
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