Include convenient protein options

Convenient lunch box options include some shredded chicken, tuna, salmon, boiled eggs, falafel balls, cheese slices, Greek or plain yoghurt pouches, protein balls, or if you’re feeling ambitious you could even make some home-made meatballs or seasoned mince to put in a thermos. If your child enjoys sushi another option is some homemade rice paper rolls or chicken and veggie sushi rolls. Nuts are also a great option for outside school, but not usually allowed in lunches.

Veggie it up

Never underestimate the power of veggie sticks. Convenient options include carrot, celery, cucumber, or capsicum sticks with some cherry tomatoes. Nowadays you can even buy these all cut up or in mini versions so all the work is done. The only thing you need to do is wash them prior. You could make them more appealing by adding some hummus or guacamole on the side. If you think this won’t appeal to your child, easy ways to sneak some veggies in is by making some homemade muffins, veggie frittata, or zucchini slices.

Pick seasonal fruits

For taste and price you can’t beat sticking with the fruits that are in season. Now that we are in Autumn, excellent options include apples and pears which are small and easy to fit in lunchboxes, as well as grapes, mandarins and orange slices. Aim to include at least 2 pieces of fruit and remember that some are more convenient pre-cut.

Think wholegrain carbohydrates

For starters, opt for a wholemeal bread or wrap, or gluten-free options are also available. Other options also include multigrain rice cakes or multigrain rice crackers with hummus, tzatziki or guacamole. Convenient fillings that won’t go too soggy or brown include roasted chicken breast, roast beef, uncured ham and oven-roasted turkey breast with salad. Vegetarian/vegan options include boiled egg and lettuce, smashed chickpeas or falafel with salad and hummus. If getting meat from the deli section, try to opt for minimally processed, low-sodium and nitrate-free meats.

Don’t overdo it

That’s right, you read that correctly. If I ever want to increase the chances of my child trying something new, it seems to work better if I serve up a very small portion of it. The same principle can also be applied when your child is in school and only has an allocated time to both eat and play with their friends, so on more occasions than not there is always something left behind in their lunchbox. Make it easier for yourself as well as creating less overwhelm for your child, by not going overboard with their lunches. if your child is still hungry when you pick them up, if your child is anything like mine, they will not be shy about voicing this. For this reason, it’s good to have some healthy snacks available.