Have you ever stared into the fridge at 7:30am wondering what on earth you can put in that lunchbox so that it doesn’t come back uneaten? Well, you’re not alone. Here are a few suggestions – with a bit of encouragement – that may help.
A healthy packed lunch doesn’t have to mean spending ages in the kitchen or buying expensive ingredients. It’s a bit like doing a jigsaw puzzle: carbs for energy, protein for growth, and fruit or veg for colour and vitamins.
Carbs for fuel:
Wholemeal bread, wraps, pasta or rice give steady energy through the afternoon. They’re also cheaper and more filling than most snack-style foods.
Protein for growth:
Add cheese slices or – highly recommended, though a bit more expensive – Babybel cheeses. They will keep for a long time, so try to get them when they are on offer. Most children love them. Boiled eggs or lean meat like chicken is also perfect. For meat-free days, hummus with veggie sticks, beans or chickpeas in pasta or a salad work well and keep things interesting.
Fruit and veg for balance:
A few pieces of fruit or crunchy veg brighten the box and boost vitamins. Satsuma segments, apple slices (sprinkled with a few drops of lemon so they don’t discolour), cherry tomatoes, grapes, cucumber slices, carrot or celery sticks can all work. As can whole bananas. I don’t suggest you send your child with a whole apple. In my experience it will either travel back home untouched or a couple of bites will be taken out and then it will go in the bin.
Try to keep the ultra-processed foods for the occasional treat. A few simple, fresh ingredients will always do a better job than a packet of something “fortified.”
Saving Time and Money
Healthy doesn’t mean expensive or labour-intensive. A few small habits can make life easier.
- Prep once: Boil eggs, cut veg, or portion fruit on Sunday and keep them in containers. Mornings are more relaxed when you’re just assembling, not starting from scratch.
- Buy what’s in season: It’s fresher and cheaper. Apples, pears and carrots are steady all year round.
- Try supermarket own-brands: Often identical to big names, and you aren’t paying for the brand.
- Keep it cool: An insulated lunch box and ice pack protect yogurt, cheese or meat from going off.
Reusable tubs also save money over time and cut down on plastic waste.
Simple Lunch Ideas Kids Actually Eat
A bit of variety keeps lunchboxes from coming home untouched.
- Wholegrain wrap with cheese, peppers and cucumber – easy to roll, fun to hold.
- Boiled egg, veggie sticks and a few seeds or crackers.
- Pasta salad with sweetcorn and bits of chicken or tuna.
- Apple slices with a spoon of yogurt.
- Small yogurt pot with a little sachet of seeds or sultanas to sprinkle on – or a few blueberries or sliced strawberries .
You don’t need a new idea every day – just rotation that keeps things from getting dull. Variety not only makes lunch exciting but also ensures nutritional balance.
The best lunchbox isn’t the prettiest or the most inventive – it’s the one your child actually eats. It’s about keeping them fed, fuelled and ready to learn. Start simple, build a few favourites, and you’ll soon find a rhythm that works for you.
And if you’d like a few easy ideas to get started, I’ve got a two-week plan coming soon.