Healthy Packed Lunches for Kids

Whether squeezing it in before the school run in the morning or before bed on busy midweek evenings, preparing your child's lunchbox can seem like just another thing on the list.

With the new school year steadily approaching, you may be stuck for nutritional, yummy lunch ideas…

School meals are a great choice, but if you do make a packed lunch for your child then we've got you covered with our range of quick, easy, healthy lunchbox ideas and tips.

General Tips:

Keep them fuller for longer:

  1. Base the main lunchbox items on foods like bread, rice, pasta, and potatoes. Choose whole grain when possible! 

DIY Lunches: 

  1. Wraps and pots of fillings will be more exciting for the little ones, as it helps to build independence and confidence around food.

Add Greens:

  1. Make sure to include at least 2 of their 5 a day within the packed lunch.. You can do this by adding some salad into their sandwich or wrap.

  2. Adding veg such as carrot sticks, cucumber slices, peppers and cherry tomatoes all count towards their 5 a day! 

Switch the Sweets:

  1. Swap cakes, chocolate, cereal bars and biscuits for malt loaf, fruited teacakes, fruit breads or fruit (fresh, dried or tinned – in juice not syrup).

Add Bite Size Fruits

  1. Try chopped apple, peeled satsuma segments, strawberries, blueberries, halved grapes or melon slices to make it easier for them to eat. Add a squeeze of lemon juice to stop it from going brown.

Cheesy Coleslaw with Wholemeal Pitta

Crunchy, cheesy coleslaw in a pitta makes a change from traditional sandwiches. Try serving with 5 cherry tomatoes and a small box of raisins.

Prep: 10 mins

Serves 1

  1.  In a bowl, mix the mayonnaise and yoghurt.

  2.  Add the vegetables, cheese and parsley (if using). Mix well.

  3. Carefully split open the pitta bread and fill with the coleslaw

Spicy Chicken and Salad Wraps 

Wraps are a popular alternative to sandwiches. Complete your child's lunchbox with some homemade popcorn and fresh fruit.

Prep: 10 mins

Serves 1

  1. Mix the yoghurt and spices to taste and add the chicken. (This is a great way to use leftover roast chicken!)

  2. Spread the chicken mixture on the wrap, then sprinkle on the lettuce, cucumber and pepper.

  3. Fold opposite edges of the wrap, to keep the filling in, then roll up and cut in half.

Salmon and Salad Bagel 

Bagels are popular with kids so this is a good way to introduce some fish into your child's lunchbox. This would work well with a handful of grapes and a plain rice cake.

Prep: 10 mins

Cook: 1 min

Serves 1

  1. Cut the bagel in half, toast and leave to cool.

  2. Drain the salmon and remove the bones. Mix with the mayonnaise and pepper.

  3. Spread the mixture on one half of the bagel, add the cucumber and lettuce and then top with the other half of the bagel.

Hopefully these tips and recipes will make the school run much easier for everybody! 

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Debbie Gray