Pack a perfect lunch

The NHS recommends that children’s lunchboxes contain one item from each of the following five categories for a balanced meal. Try our ideas for as much variety as possible.

Starchy foods

Build your base with starchy foods like bread, potatoes, pasta or rice to supply energy, and choose wholemeal where possible.

Protein

To fill wraps or sandwiches, choose lean meats such as cooked chicken or turkey, or fish, like tuna or salmon. Eggs are a great source of protein – try them boiled or baked into frittatas, omelettes or mini egg ‘muffins’. Plant-based options include bean salads or baked falafel.

Dairy

Include calcium-rich dairy in your child’s lunchbox, such as cheese or yogurt. Opt for cubes of slightly stronger cheese – the concentrated flavour will help them feel satisfied.

Vegetables

Always include veg, such as peppers, carrots, cucumber or sugar snap peas to keep their diet balanced. Supply some hummus, guacamole or other dips alongside. You can also add lettuce, sweetcorn and avocado to sandwich fillings to boost their intake.

Fruit

Always offer a portion of fruit such as a satsuma, kiwi, strawberries, grapes or a banana. When the fruit bowl is empty, canned pineapple or peaches are fine – just check that they’re in natural juice, not syrup.

A note on allergies

Most schools will supply parents with guidance on which foods need to be avoided due to common allergies. Be sure to check before term starts.

When the fruit bowl is empty, you can use canned fruit instead