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Breads &
cereals

Breads &<br />cereals
Wholegrain breads and cereals are packed with dietary fibre, vitamins and minerals to boost health and keep you regular.

Select one to start packing.

Oat, sultana and peach bread

A great alternative to unhealthy snacks.

Fried rice muffins

Try brown rice for a nutty flavour.

Spanish couscous

Cook extra to have leftovers

Vegie pikelet sandwiches

Stack together for a sandwich. 

Pea, zucchini and pesto risoni with chicken

Use leftovers for lunch.

Mushroom risotto bake

Use leftover risotto to stuff vegetables.

Tomato and cheese damper

Eat on their own or add your own fillings.

Caprese quinoa salad

Can be served warm or cold.

Fajita roll-ups

Try with different salad fillings.

Pita pockets

Fill pita pockets with simple ingredients.

Vegetable pasta bake

Try different wholemeal pasta types.

Crepes

Make wholemeal crepes for a weekend breakfast.

Turkish, avocado, ricotta & tomatoes

Can also be used as a sandwich or wrap spread.

Bread sushi

Try different fillings.

Wholegrain crackers

Top crackers with your favourite cheese.

Sandwich

Choose multigrain or wholemeal bread.

Rice/corn cakes

Top with cottage cheese and veg.

Noodle salad

Add thinly sliced veg to cooled, cooked noodles.

Vegetable calzone

Create fave fillings of veg and cheese.

Lentil and vegie cups

Store cooked portions in the freezer.

Quesadillas

Fill with mince or beans, veg and cheese.

Naan

Serve with leftover curry or dahl.

Sushi

Fill with tuna/salmon and thin vegie sticks.

Fried rice

Use spare veg for fried rice ingredients.

Rice salad

Turn leftover brown rice into rice salad.

Noodles

Prepare extra noodles at dinner time.

Bread roll

Choose the right size bread roll.

Wholegrain crispbread

Pack toppings separately to prevent sogginess.

Wraps

Wrap up leftover roast meat.

Pasta salad

Pasta + veg + mayo = great salad.

Home-made pizza muffin

Top with vegetables and reduced-fat cheese.

Dairy

Dairy<br />
Milk, yoghurt and cheese are important for growing healthy bones and teeth.

Select one to start packing.

Custard pudding

Pack in small containers ready for school. 

Fruit salad parfaits

Try with different tinned fruits.

Yoghurt rice pudding

Serve topped with in season fruit.

Yoghurt

Choose natural yoghurt which has less sugar.

Milk popper

Ready to pack from fridge or freezer.

Labneh

A tangy fresh cheese made from yoghurt.

Cottage cheese/ricotta

Serve with fruit, or stir into pasta dishes.

Cream cheese

Use as a spread on crispbread or sandwiches.

Milk popper soy

Choose soy milk that’s calcium-fortified.

Smoothie

Make at home, freeze to thaw in the lunch box.

Cheese

Save money and cut cheese from a block.

Custard

Long-life tubs are a handy pantry staple.

Tzatziki or raita

Serve with kofta and tabouli on flatbread.

Savoury yoghurt dip

Pack in a small container to dip vegie sticks.

Fruit

Fruit<br />
Fruit contains many vitamins and minerals to boost your health, help maintain a healthy weight and can prevent cancer.

Select one to start packing.

Stuffed apple snack

Try stuffing with sultanas.

Fruit skewers

Add sliced fruit to paddle pop sticks

Mango (cheek, cut ready to pop)

Cut in to the cheek so kids can pop and eat.

Figs (fresh or dried)

Fresh or dried varieties, both taste great.

Dates

Choose pitted dates for ease of eating.

Blueberries (or mixed berries)

Ready to go: wash and pack in a container.

Fruit chips (e.g. banana, apple etc.)

To make: dip slices in lemon juice and bake.

Nectarine/peach

 Serve as a snack or sliced in a leafy salad.

Apricots

 Two apricots are equal to one serve of fruit.

Sliced fruit

Sliced fruit can be easier for kids to manage.

Orange

Cut orange into segments for ease of eating.

Kiwifruit

Slice top and pack a spoon for scooping flesh.

Pear

Wrap the pear in a napkin to prevent bruising.

Mandarin

Peel and reseal to make eating easier for kids.

Apple

Cut and reassemble apple with cling wrap.

Canned fruit

Canned fruit in juice - a pantry staple.

Sultanas

A small 30g packet equals one serve of fruit.

Banana

Cut the stalk to make peeling easier for kids.

Fresh watermelon pieces

Cut in to small pieces to make it easier to eat.

Grapes

Pack a small bunch so kids can pick the fruit.

Dried apricots

Two dried apricots equals one serve of fruit.

Fruit salad

Make a mix of favourite fruit.

Strawberries

Serve alone or with natural yoghurt.

Meat &
alternatives

Meat &<br />alternatives
Lean meats and poultry, fish, eggs, nuts, seeds, legumes, beans and tofu are rich in protein, iron and zinc.

Select one to start packing.

Zucchini muffin

Great served hot or cold!

Mexican meatballs

Pack in the lunch box with a tasty salsa.

Thai chicken meatballs

Eat on their own or with salad.

Tuna mix

Mix can be used as a dip.

Super crispy chicken fingers

Eat with salad or in a wrap.

Sesame crusted salmon

For lunch, flake into a salad or wrap.

Bolognaise

Turn a dinner topping into a lunch filling.

Chicken drumstick

Great finger food.

Crispy/dried chickpeas snack

A healthy alternative to chips and biscuits.

Dahl

Make a batch and freeze leftovers for lunch.

Fish cakes

Pair with leftover fried rice or Asian salad.

Salmon pattie

Create from canned salmon, with added veg.

Rissole

Disguise grated or diced veg in a rissole.

Kofta

Pack with tzatziki dip or on a pita pocket.

Falafel patties

Serve as bite-sized portions or on a salad wrap.

Quiche

Bake in individual lunch box-ready portions.

Frittata

Turn leftover roast veg into a lunch frittata.

Tofu

Serve with salad or on a roll or wrap.

Lentil pattie

Serve with salad or on a roll or wrap.

Baked beans

 A handy pantry staple. Opt for salt-reduced.

Hummus

Serve with vegie sticks.

Boiled egg

 Cook, cool in the fridge, peel and pack.

Home-cooked or BBQ chicken

Leftovers are easy to use in the lunch box.

Lean beef, lamb or pork

Make extra at dinner for use in lunch boxes.

Canned tuna or salmon

 A go-to sandwich, sushi or salad filling.

Vegetables &
salads

Vegetables &<br />salads
Vegetables and salads are rich in fibre, vitamins, minerals and antioxidants, which help to protect your body against cancer and maintain healthy body weight.

Select one to start packing.

Vegetable gratin

Try different frozen vegetable combinations

Vegetable skewers

Add sliced vegies to paddle sticks

Vegetable fritters

Use up leftover vegies.

Classic bean salad

A tasty side dish or meal on its own. 

Green smoothie

Makes a quick breakfast.

Hidden vegie tomato pasta sauce

A sauce with lots of different uses.

Red lentil soup

Serve in a thermos for a warm winter lunch.

Cauliflower nuggets

Serve with our tzatziki for dipping.

Vegetarian Caesar salad

Add chicken or beans for added protein.

Nicoise salad

Packed with protein & veg for the lunch box.

Vegetable dumplings

Try other vegetables in the filling.

Mexican baked sweet potato

Use white potatoes for a change.

Vegie pasta soup

Make on the weekend.

Roasted vegie and chickpea salad

Add chickpeas or beans to leftover roasted veg.

Waldorf salad

Serve with chicken or on a crusty roll.

Stir fry vegies

Cook extra for dinner and pack as a snack.

Salad leaves

Give sandwiches, wraps and rolls a green boost.

Cherry tomatoes

A healthy snack, good for little hands.

Capsicum strips

Cut up a combination of red, green and yellow.

Snow peas

Great on their own or as a ready-made dipper.

Hash browns with extra veg

Home-made = a handy means of vegie disguise.

Rice paper rolls

Get kids to wrap up their fave fillings.

Zucchini and corn fritters

Easy to hold and bite and filled with veg.

Lentil salad

Cook dried lentils or use a can.

Tabouli

Tastes great with lamb on Lebanese bread.

Guacamole

Use as a dip for vegies or flatbread pieces.

Vegetable muffin

Disguise vegies inside a savoury snack muffin.

Vegetable dip (e.g. Baba ganoush)

Make at home to serve with vegetable sticks.

Mixed salad

 Add extra zing with a home-made dressing.

Potato salad

Try adding boiled egg and peas.

Avocado

Squeeze lemon on cut avocado to stop browning.

Coleslaw

Add coleslaw to sandwiches or have on its own.

Tomato & cucumber slices

Avoid soggy sandwiches.

Vegetable sticks (carrot or celery)

Vegie sticks are easy to hold.

Corn cob

Cook extra at dinner to add to the lunch box.

Baked vegies

Great in sandwiches, wraps, or for a snack.

Water

Water<br />
Water is a nutrient your body needs to keep working at its best. Drink water regularly throughout the day to replace the large amounts of water lost through daily activities.

Select one to start packing.

Frozen water bottle

Add a frozen water bottle to keep food cool. 

Water with cucumber slices

Add cucumber slices for a refreshing drink.

Water bottle

Keep kids hydrated: pack a water bottle daily.