Healthy lunchbox ideas the whole family will love

Packing a healthy lunchbox can be a challenge: you want to make sure it’s healthy, but also something they’ll actually eat. According to research, only 6% of Aussiekids are eating the recommended serves of fruit and veggies each day. Packing a lunchbox with foods from the core food groups is a great way to set up healthy eating habits from a young age. 

Aussie children eat roughly a third of their total energy intake during school hours and what children eat and drink also plays a crucial role in their learning and development.

A lunchbox that includes fruit, veggies, lean protein, dairy or alternatives and water may support children’s physical health, mental wellbeing and give them the energy to keep going throughout the day. 

Getting kids to be part of shopping, preparing, and packing foods for their lunchboxes can help them learn about healthy eating, exploring new foods, reducing food waste, food safety and, more importantly, can encourage them to enjoy what they’ve packed in their lunchbox.

How to create a healthy lunchbox for (and with) your kids

To build a healthy lunchbox, mix-and-match something from the core food groups to create colourful combinations that your kids will love:

1. Fruit: Buy seasonally for the best taste and price and cut into pieces to make it easier for little fingers.
2. Veggies, legumes and beans: Snacking veggies like cucumbers, carrots, cherry tomatoes and snow peas are quick and easy options.
3. Milk, yoghurt, cheese and alternatives: UHT milk poppers, cubes of cheese and frozen kids’ yoghurt pouches are all great choices to support strong bones. Go for calcium-fortified if you are choosing plant-based alternatives. 
4. Lean meats, poultry, fish, eggs, tofu, nuts, seeds, legumes and beans: Support growing muscles by mixing it up with animal and plant-based sources of protein. 
5. Grain (cereal) foods: Grainy and wholemeal breads, wraps, pita, rice, couscous and wholegrain crackers are great additions to help give kidsenergy to get through the day.
6. Water: A refillable water bottle helps to keep kids hydrated - and focused -  throughout the day.

5 lunch combo ideas for kids

The secret to a balanced lunchbox? Include something from the five main food groups. 

The main food groups come from the dietary guidelines which show us the types and amounts of foods to eat for optimal wellbeing and to meet our nutritional needs, based on a summary of the research.

Lunch idea 1

• Banana
• Traffic light sandwiches
• Cherry tomatoes
• Crackers with cheese
• Frozen UHT milk

Why it’s great: Wholegrains provide long-lasting energy, while colourful fruits and veggies add fibre, vitamins, and antioxidants. With calcium and protein from cheese and milk for strong bones, plus a mix of textures and flavours, this lunch combo helps kids feel nourished and satisfied.

Lunch idea 2

• Apple
• 2 savoury pizza muffins
• Carrot sticks with hummus
• Frozen yoghurt pouch

Why it’s great: The apple provides natural sugars and fibre, while the savoury pizza muffins have wholegrains, protein, and veggies. Carrot sticks with hummus add crunch, fibre and some protein and afrozen yoghurt pouch rounds it out with calcium and protein to support growing bones and muscles. Overall, it’s a delicious mix of food groups to help kids stay energised and satisfied.

Lunch idea 3

• Mandarin or orange
• Chicken and avo wrap
• Cucumber & capsicum sticks with tzatziki
• Plain popcorn

Why it’s great: The wrap provides protein, healthy fats, and wholegrains in an easy-to-hold format, while cucumber and capsicum sticks with tzatziki add fibre, crunch and calcium. A mandarin or orange offers a juicy dose of vitamin C, and plain popcorn is a light, wholegrain snack for extra energy.

Lunch idea 4

• Handful of strawberries
• Roast veg and feta roll
• Celery with cream cheese or peanut butter*
• Carrot and cucumber sticks

Why it’s great: The roast veg and feta roll provides wholegrains, protein, calcium and veggies and is easy to make from leftover dinners. Celery sticks are easy to eat, while strawberries offer natural sweetness and vitamin C. Added  carrot and cucumber sticks provide extra crunch and hydration.

*Check the school’s policy around nuts and products that contain nuts

Lunch idea 5

• Banana
• 2x 5 ingredient egg muffins
• Frozen UHT milk
• Capsicum and carrot sticks

Why it’s great: The 5-ingredient egg muffins can be made in a large batch on the weekend and are a good protein source. A banana offers natural fuel for active kids, while capsicum and carrot sticks add fibre, vitamins, and crunch. Milk is a great source of protein, calcium and hydration.

Healthy lunchbox ideas for adults

Adults can reap the benefits of packing a lunchbox too. Not only does it save you time and money, but it also helps cut down on food waste. Plus, taking a break to enjoy a healthy lunch can do wonders for your overall health and wellbeing.