Build A Lunch Box - School Kid Edition
"What do you pack in your preppies lunch box?"
It’s a question I get almost every week. As a dietitian and a parent packing lunch boxes five days a week, it is important to me that a lunch box is simple, nutritious, and realistic.
As a new school parents this year, I quickly learned that lunch box success wasn’t just about what I thought was healthy—it had to work for them too. After a few weeks of my five-year-old coming home hungry with half the lunch uneaten, I asked why. The answer? “I don’t have time to eat it… I want more time to play!” I needed to rethink lunch box choices to suit busy little kids—foods that are quick to eat, but still full of the goodies their growing bodies need.
So, what do little kids actually need?
Protein for growing muscles
Carbohydrate for energy to learn, play and grow
Dairy for growing bones and teeth
Fruit & Vegetables for vitamins, minerals and healthy tummies
Quality fats for overall health & fun
+ fresh water for hydration
The school day looks a little something like this:
10am Fruit Snack
Think grab and go style fruit or vegetables as this is eaten in the class room.
11am Little Lunch
Little Lunch is a good time to provide a fruit or vegetable paired with a energy dense snack such as a homemade slice, muesli bar or savoury muffin.
1pm Big Lunch
Treat Big Lunch as the main meal. Include a lasting energy source and protein such as homemade sushi with tofu or a wholegrain sandwich with cheese and a natural yoghurt.
4pm After School Snack
The After School snack needs to fill a hungry tummy until dinner time. If you have after school activities use this as a tool to provide extra energy and protein. Think multigrain rice thins + nut butter or veggie sticks and hummus + popcorn.
My Simple ‘Formula’
An example day could look like:
10am Fruit snack
Banana
11am Little Lunch
Homemade cocao and zucchini muffins + carrot sticks
1pm Big Lunch
Wholegrain sandwich with cheese, hummus and wholegrain crackers and natural yoghurt
4pm After School Snack
Sliced capsicum and carrots with tatziki + popcorn
Or it could look like:
10am Fruit snack
A handful of snow peas
11am Little Lunch
Homemade oat cookie energy + Pear
1pm Big Lunch
Homemade sushi with tofu, carrot and cucumber + natural yoghurt
4pm After School Snack
Multigrain corn thins + nut butter *save the nuts for after school
My top tips for making it until the end of Term 4 without the lunch boxes turning to a drag:
Get the kids involved - grocery shopping, choosing fruit and veg from the bowl, preparing for their lunch boxes - however it makes sense for you get them helping
Shop seasonal produce to reduce $$ and provide a variety of nutrients
Make the lunch boxes the night before - even better to do while preparing dinner (no body wants to clean the kitchen twice)
Make one for your self while you’re there (you’ll thank yourself tomorrow)
