Healthy lunchbox ideas: simple tips for a balanced and tasty meal

Stuck in a lunchbox rut? Finding it hard to mix it up while keeping it healthy at the same time? When it comes to lunch time, it can be hard to develop a healthy routine, to nourish and energise the body to make it through the mid-afternoon slump. 

Here’s some tips and simple ideas to get you inspired about not only packing healthier lunch boxes for the kids, but also looking after the big kids as well (AKA you! Unless you’re a 6-year old reading this. In that case, consider us impressed). 

What should be in a healthy lunchbox?

A lunchbox that includes all of the core components, such as fruit, vegetables, meat or alternatives, dairy or alternatives, whole grains, and water, can support children’s physical health, mental wellbeing and give them the energy to keep going throughout the day. These core components will come through the main meal and also lunchbox snacks.

Are you looking for new ways to make healthy food interesting for kids? Lyndi Cohen, Accredited Practising Dietitian, shares her top tips to make simple sweet snacks designed for lunchboxes.

The main meal 

A lunchtime sandwich is always a good idea! Here are some quick and easy sandwich fillings to help keep lunchtimes interesting:

• Chicken and avo wrap: a classic wrap filled with protein, fibre, and healthy fats to keep energised and going throughout the day.
• Roasted veg and feta roll: a waste-saver which turns those leftover roasted veggies into a delicious vegetarian roll.
• Sushi sandwich: an easy-to-roll sushi inspired sanga to get those creative juices flowing.

Last night’s dinner is also a great idea as your main meal - saving on time and reducing food waste. Pack that extra serve of frittata that no one could finish, and add some rice or quinoa for a delicious and nutritious lunch. You can even prepare the night before by chopping up a few extra veggies whilst you’re making dinner to be packed as a snack for the next day.

Snacks 

High fibre snacks help pack in whole grains. Swap out a muesli bar (often high in sugar and low in fibre) for high fibre snacks such as some homemade oat-based muffins or slices for a slower release of energy.

If school lunch boxes are coming home partially full, use the uneaten foods as an afternoon snack. Serve those leftover veggie sticks with some fresh cheese, cut up the uneaten apple and serve with some peanut butter, or warm up the zucchini fritters for time-saving afternoon snacks. 

A moment on food waste 

How many times have you had to throw out a fully packed lunch box when the school day is over? It’s a feeling we can all relate to! We’re here to provide some helpful hacks to help reduce food and packaging waste when it comes to lunches and leftovers.

Research has shown that more than a third of Australia’s food waste is from households. Hold onto your hats—this is about $3,800 worth of groceries each year. Whilst this may seem overwhelming, there are small strategies you can adopt to help reduce food waste, both at home and at school.

Involve the kids, pick and mix 

Getting your kids to help plan and pack their lunch boxes can help instil healthy eating behaviours from an early age. It also means they’re more likely to eat what’s been packed if they’ve been involved in the planning and preparing of their lunchboxes. 

Involving them in shopping, selecting, and preparing foods for their lunchboxes can help demonstrate and explain valuable lessons about healthy eating, exploring new foods, reducing food waste, food safety, and importantly, can encourage children to enjoy what they have packed in their lunchbox. 

Give them some options that fall under each food group and let them decide which option they would prefer. For example, start by introducing your child to the importance of fruit, and let them choose between an apple, a banana, or some berries. Involve your kids in developing your lunchbox inspiration chart.

Don’t forget the big kids! 

Remember, packing a lunch box isn’t just for children! Adults can reap the benefits of packing a lunch, too. In addition to saving time, money and reducing food waste, taking a break to enjoy a healthy lunch can also improve your health and wellbeing. If you have children, then packing your lunch boxes together is not only a time saver, but a great way to model healthy eating habits.

Keeping it simple

Did you know that Australians throw away about 1.9 million tonnes of plastic every year? Use these simple swaps to reduce packet waste and provide a healthier alternative to common lunchbox items. 

• Chip packet → wholegrain goodness. Chips are often high in salt and saturated fat, which increase the risk of poor health if consumed in large amounts. Swap those chippies for some home-made air popped popcorn, or wholegrain crackers with sliced cheese and hummus.
• Fruit juice box → reusable water bottles. When we juice fruit, we lose all the fibre and goodness that we usually get in whole fruit. To reduce the risk of dental cavities, fill a reusable bottle with water instead.

Sometimes, kids don't eat everything in their lunchbox because they just want to get out and play. Consider the time it takes to open containers and fiddly packaging.

Nude food options like fresh fruit, fresh veggies, crackers, and sandwiches are easy to consume options that your kids can grab and go. You can also practice opening containers with your kids at home, so they don’t struggle to open them when at school. 

Related articles:

• Why a balanced lunch matters and how to make one
• Healthy lunch ideas for work
• Healthy lunchbox ideas the whole family will love

Reviewed by Healthylife health experts December 2024.