Making sure you and your family have a healthy lunchbox packed to get through the day can be an overwhelming task. We’re here to help with a few practical tips and simple recipes that are easy to prep and packed with all the good stuff to keep you moving!

 

How to build a balanced lunchbox

Use this easy formula to build lunchboxes packed with the nutrients you need to power through the day!

  1. Vegetables: Aim for at least two different types for colour and crunch.
  2. Fruit: Choose fresh or unsweetened varieties.
  3. Protein: Include lean meats, eggs, tofu, nuts, or seeds.
  4. Wholegrains: Look for high-fibre bread, wraps, or pasta.
  5. Dairy: Add low-fat yoghurt or cheese.
  6. Water: Pack a refillable water bottle to stay hydrated.

 

Easy prep recipes

Here are some meal-prep-friendly recipes and snack ideas to simplify your routine. You can tailor these options to fit your taste, budget, and dietary needs.

 

1. Mini Vegetable Quiches

These quiches are delicious and packed with protein and vegetables, making them a versatile option for both breakfast or lunch. Nutritional ticks: Vegetables, dairy, lean protein, grains

  • Ingredients:
    • 8 Eggs
    • Your desired amount of diced vegetables such as spinach and capsicum
    • 300g Lean ham or bacon, diced roughly
    • 1 cup grated low-fat cheese
    • ¼ cup of flour
  • Method: Preheat oven to 180°C. Whisk eggs and flour till combined, mix in vegetables and ham, then pour mixture into greased muffin trays. Bake for 20 minutes or until set.
  • Tip: Store in the fridge for up to 4 days or freeze for future lunches.

 

2. Savoury Muffins

Great for a grab-and-go snack or a hearty lunchbox addition.

  • Nutritional ticks: Vegetables, grains, protein
  • Ingredients:
    • 4 tablespoons melted unsalted butter
    • 1 cup whole milk (room temperature)
    • 2 eggs (room temperature)
    • 2 cups all-purpose flour
    • 2 teaspoons baking powder.
  • Method: Mix all ingredients, spoon the mixture into muffin tins and bake at 180°C for 25 minutes.
  • Tip: Freeze extras and thaw as needed.

 

3. Snack boxes

Mix and match the following foods for a fun, balanced snack box:

  • Sliced vegetables like carrots, celery, or cherry tomatoes
  • Hummus or tzatziki for dipping
  • Wholegrain crackers
  • Cheese cubes or boiled eggs

 

4. Energy Bites

A healthy alternative to sugary snacks. Nutritional ticks: Fruit, protein, wholegrains and dairy.

  • Ingredients:
    • 2 cups pitted dates
    • 2 cups rolled oats
    • 2 cups rice puff cereal
    • 1/3 cup cocoa
    • ¼ cup honey
    • 2 tablespoons margarine
    • 1 teaspoon ground cinnamon
    • ½ cup desiccated coconut
  • Method: Mix everything together except for the coconut in a food processor, add a sprinkle of water to soften if needed, once combined, roll into bite sized balls, roll in coconut and refrigerate.

 

Time-saving tips

  1. Meal prep in bulk: Dedicate an hour on weekends to prepare larger portions of quiches, muffins, or pasta salads. Store these in portion-sized containers so they’re easy to grab each morning.
    • Tip: Label containers with dates to keep track of freshness.
  2. Pack ahead: Assemble lunchboxes the night before to avoid the morning rush.
  3. Use reusable containers: Invest in leak-proof, compartmentalised containers to keep snacks fresh and neatly separated.
    • Tip: Bento-style boxes are perfect for portion control.
  4. Get creative: Use cookie cutters to make fun sandwich shapes or colourful picks for fruit skewers.
    • Tip: Small touches like these make healthy lunches more appealing, especially for kids.

 

Keep it fun

To make lunchboxes more exciting and encourage healthy eating:

  • Ingredient variety: Keep lunch exciting by rotating different fruits, vegetables and proteins each week.
  • Involve kids: Let the kids help pack their lunches, providing them the opportunity to choose their snacks from healthy options. They’re more likely to eat what they helped create.
  • Surprise treats: Include occasional treats, like plain popcorn or rice crackers, to keep things exciting.
  • Personal touch: Add a simple handwritten note or sticker to brighten their day.

 

 

 

Source

Nutrition Australia Qld | Healthy Lunchbox Resources and FactsheetsNutrition Australia Qld

https://www.allrecipes.com/recipe/21551/quick-quiche/

Savory Muffins (quick and easy) - Vintage Kitchen Notes