Healthy Packed Lunches
Healthy Eating
Great ideas for your child's school lunchbox.
Whether you're new to packed lunches or an old hand at filling the Tupperware box for school, you're probably looking for inspiration. We've come up with a week's starter menu of healthy lunchbox ideas that every parent could try. With a little forward planning most of these meals could be made from store cupboard stock, or from the leftovers of family meals throughout the week. We're sure Jamie Oliver would approve!
Monday
Wholemeal pitta bread with hummous and chopped vegetables
Low-fat yoghurt
Cherry tomatoes
Tip: For kids with a larger appetite - add some falafel to the lunchbox. It makes a great healthy snack.
Tuesday
Chicken drumstick with rice salad - fry up some finely chopped onions, mushrooms and tomatoes. Mix together with cooked rice and some salad dressing and serve with cold chicken - a drumstick is ideal
Grapes
Reduced fat crisps or other healthy snack
Tip: Home-made bagel chips are very low-fat and delicious. Slice bagels vertically into thin slices. Brush the surfaces with olive oil flavoured with a little garlic paste and then grill or bake until lightly toasted - they'll keep in an airtight box for two or three days.
Wednesday
Homemade pasta salad with tuna and sweetcorn - make up the pasta as usual (if you haven't got any leftovers). Mix together with tuna, sweetcorn and some low-fat mayonnaise
Plain popcorn
Reduced-fat Babybel cheese
Tip: If you have pasta for supper one evening - set aside some plain cooked pasta to use for the next day's lunchbox.
Thursday
Turkey wrap with salad and cottage cheese - try to use good quality turkey from the butcher or supermarket rather than heavily processed meat laced with preservatives and sugar.
Cereal bar
Clementine
Tip: Keep lunchboxes interesting by using different types of breads or wrappings.
Friday
Vegetarian Frittata - combine chopped, cooked vegetables (peppers, onions, potatoes etc) with whisked eggs. Fry for about 7 minutes until set. Put the pan under the grill to brown the top (make sure your handle is ovenproof). Serve cold.
Mini chocolate swiss roll
Carrot batons and cream cheese
Tip: Frittatas are a great way to hide healthy vegetables, so make sure to slip as much as you can in!
Drinks
Ideally children should drink water or milk with their lunch. But if that proves difficult, try flavoured spring waters (check for sugar content), diluted fruit juices or flavoured milks.
Food Safety
Always ask the school if they can store packed lunches somewhere refrigerated. If this isn't possible, make sure you include an icepack to keep the contents at a safe temperature.
