PACKED LUNCH IDEAS
PACKED LUNCH IDEAS
Providing a nutritionally balanced, yet interesting packed lunch for your children can certainly prove challenging, especially when you have a picky eater and when you don't have the time or inclinination to spend hours crafting a gourmet meal. Here are some easy packed lunch ideas
Here are some easy packed lunch ideas which we have grouped in accordance with the UK Government's Eatwell Guide, which recommends that a balanced packed lunch will contain starchy foods as the main portion (carbohydrates) and vegetables, fruit, dairy (or dairy substitutes) and non-dairy protein. Please note we are not dieticians or nutritionists, these are merely menu ideas that we have tried or think would be good.
Providing a nutritionally balanced, yet interesting packed lunch for your children can certainly prove challenging, especially when you have a picky eater and when you don't have the time or inclinination to spend hours crafting a gourmet meal. Here are some easy packed lunch ideas
Here are some easy packed lunch ideas which we have grouped in accordance with the UK Government's Eatwell Guide, which recommends that a balanced packed lunch will contain starchy foods as the main portion (carbohydrates) and vegetables, fruit, dairy (or dairy substitutes) and non-dairy protein. Please note we are not dieticians or nutritionists, these are merely menu ideas that we have tried or think would be good.
MAIN MEAL (CARBOHYDRATES)
The Eatwell Guide states that the main meal should be based around starchy food / carbohydrates for energy.
COLD OPTIONS:
SANDWICHES / PITTAS / WRAPS / BAGELS / ROLLS / BAGUETTE / CRACKERS / CRIPSBREADS
Filling / Topping Ideas: Butter, Cheese, Cheese and pickle, Cheese and Marmite, Spready Cheese, Spready Cheese and Marmite, Chicken Mayo, Curried Chicken, Egg Mayo, Fish Fingers, Ham, Ham and Cheese, Houmous and Salad, Houmous and Grated Carrot, Jam. Salami, Salami and Cheese, Smoked Salmon, Smoked Salmon and Cream Cheese, Tuna Mayo, Tuna and Sweetcorn, Curried Vegetables,
Sandwich Hacks: Cut the sandwiches into interesting shapes with a Sandwich Cutter.
PASTA / NOODLE / COUSCOUS / POTATO SALADS
Menu Ideas:
Vegetables: Any of the above with any of the following veggies: Cooked Baby Corn, Cooked Broccoli, Shredded Cabbage (cooked or raw), Sliced Carrots, Grated Carrots, Cooked Courgette, Cucumber, Sliced Cooked Green Beans, Shredded Lettuce, Spring Onion, Cooked Peas, Sugar Snap Peas, Chopped Peppers, Dried Shredded Seaweed, Cooked / Canned Sweetcorn, Tomatoes.
Protein: Cooked Beans, Cheese, Cooked Chicken, Hard Boiled Egg, Ham, Sliced Omelette, Smoked Salmon, Cooked Salmon, Tofu, Tuna
Dressing ideas: Lemon, Olive Oil, Lemon and Olive Oil, Mayo, Mayo and Ketchup, Pesto. For noodle salads some or all of these can be tasty: Crushed Garlic / Garlic Paste, Honey, Lemon Juice, Soy Sauce, RIce Vinegar.
FRITATAS / QUICHES
Fritatas with pasta or potatoes in to provide the starchy element and quiches with crusts are a good packed lunch meal and can be cooked in advance. They can be eaten hot or at room temperature.
Menu Ideas:
Fillings: Beans, Broccoli, Cheese, Chorizo, Courgette, Ham, Mushrooms, Onion / Spring Onion, Pasta, Peas, Peppers, Potatoes, Sausages, Salmon, Tomatoes, Tofu
SIDES / SNACKS
RICE CRACKERS
From the mini ones to the bigger ones, these are a good addition.
SAVOURY BAKED THINGS
Cheese Scones, Vegetable Muffins, Cheese Straws, Brezels, Sausage Rolls.
SWEET BAKED THINGS
Raisin Bread, Hot Cross Buns, Flapjacks, Fruit Muffins (Blueberry, vanilla), Pain Au Chocolat, Scones,
BREAKFAST CEREAL
A useful addition to a packed lunch if necessary. It contains carbohydrates and if combined with some fruit this can be a healthy snack or part of a meal. You can also get mini longlife milk portions in most supermarkets which are easy to pack.
COLD OPTIONS:
SANDWICHES / PITTAS / WRAPS / BAGELS / ROLLS / BAGUETTE / CRACKERS / CRIPSBREADS
Filling / Topping Ideas: Butter, Cheese, Cheese and pickle, Cheese and Marmite, Spready Cheese, Spready Cheese and Marmite, Chicken Mayo, Curried Chicken, Egg Mayo, Fish Fingers, Ham, Ham and Cheese, Houmous and Salad, Houmous and Grated Carrot, Jam. Salami, Salami and Cheese, Smoked Salmon, Smoked Salmon and Cream Cheese, Tuna Mayo, Tuna and Sweetcorn, Curried Vegetables,
Sandwich Hacks: Cut the sandwiches into interesting shapes with a Sandwich Cutter.
PASTA / NOODLE / COUSCOUS / POTATO SALADS
Menu Ideas:
Vegetables: Any of the above with any of the following veggies: Cooked Baby Corn, Cooked Broccoli, Shredded Cabbage (cooked or raw), Sliced Carrots, Grated Carrots, Cooked Courgette, Cucumber, Sliced Cooked Green Beans, Shredded Lettuce, Spring Onion, Cooked Peas, Sugar Snap Peas, Chopped Peppers, Dried Shredded Seaweed, Cooked / Canned Sweetcorn, Tomatoes.
Protein: Cooked Beans, Cheese, Cooked Chicken, Hard Boiled Egg, Ham, Sliced Omelette, Smoked Salmon, Cooked Salmon, Tofu, Tuna
Dressing ideas: Lemon, Olive Oil, Lemon and Olive Oil, Mayo, Mayo and Ketchup, Pesto. For noodle salads some or all of these can be tasty: Crushed Garlic / Garlic Paste, Honey, Lemon Juice, Soy Sauce, RIce Vinegar.
FRITATAS / QUICHES
Fritatas with pasta or potatoes in to provide the starchy element and quiches with crusts are a good packed lunch meal and can be cooked in advance. They can be eaten hot or at room temperature.
Menu Ideas:
Fillings: Beans, Broccoli, Cheese, Chorizo, Courgette, Ham, Mushrooms, Onion / Spring Onion, Pasta, Peas, Peppers, Potatoes, Sausages, Salmon, Tomatoes, Tofu
SIDES / SNACKS
RICE CRACKERS
From the mini ones to the bigger ones, these are a good addition.
SAVOURY BAKED THINGS
Cheese Scones, Vegetable Muffins, Cheese Straws, Brezels, Sausage Rolls.
SWEET BAKED THINGS
Raisin Bread, Hot Cross Buns, Flapjacks, Fruit Muffins (Blueberry, vanilla), Pain Au Chocolat, Scones,
BREAKFAST CEREAL
A useful addition to a packed lunch if necessary. It contains carbohydrates and if combined with some fruit this can be a healthy snack or part of a meal. You can also get mini longlife milk portions in most supermarkets which are easy to pack.
HOT OPTIONS:
Our favourite Food Flask is the Stanley Food Flask. Vacuum Food Flasks can be a game-changer in terms of providing a variety of nutritious, easy and tasty hot packed-lunch meals.
SOUPS
Soups go very well in a vacuum flask with some bread on the side.
Menu Ideas: Carrot Soup, Chicken Noodle Soup, Leek and Potato Soup, Minstrone Soup, Pea and Ham Soup, Pea and Ham Soup with Chopped Frankfurters, Pumpkin Soup, Tomato Soup.
Soup Hacks: Add pasta or potato or croutons to the soup for the carbohydrate element.
CASSEROLES / STEWS / CURRIES /
Casseroles are a great meal for a vacuum flask. A casserole can contain protein and vegetables. Carbohydrates can be added in the form of potatoes, dumplings or breads on the side, so a very well balanced meal.
Menu Ideas: Beef Casserole, chicken casserole, vegetable casserole, sausage casserole, chicken curry, beef curry, vegetable curry.
PASTA MEALS
Menu Ideas: Pasta and tomato sauce, Spaghetti bolognese, Bolognese with Gnocchi, Pasta Carbonara, Mac and Cheese, Pasta and Meatballs, Tortellini and Tomato sauce.
OTHER HOT MEALS
Menu Ideas: Burgers, Scrambled Eggs and Bacon, Hotdogs, Omelettes, Sausages, added into hot dog buns / burger buns / bread rolls / bagels etc.
PANCAKES
Menu Ideas: Pancakes with blueberries, strawberries, cooked with apple, otional pot of vanilla custard or chocolate custard.
Our favourite Food Flask is the Stanley Food Flask. Vacuum Food Flasks can be a game-changer in terms of providing a variety of nutritious, easy and tasty hot packed-lunch meals.
SOUPS
Soups go very well in a vacuum flask with some bread on the side.
Menu Ideas: Carrot Soup, Chicken Noodle Soup, Leek and Potato Soup, Minstrone Soup, Pea and Ham Soup, Pea and Ham Soup with Chopped Frankfurters, Pumpkin Soup, Tomato Soup.
Soup Hacks: Add pasta or potato or croutons to the soup for the carbohydrate element.
CASSEROLES / STEWS / CURRIES /
Casseroles are a great meal for a vacuum flask. A casserole can contain protein and vegetables. Carbohydrates can be added in the form of potatoes, dumplings or breads on the side, so a very well balanced meal.
Menu Ideas: Beef Casserole, chicken casserole, vegetable casserole, sausage casserole, chicken curry, beef curry, vegetable curry.
PASTA MEALS
Menu Ideas: Pasta and tomato sauce, Spaghetti bolognese, Bolognese with Gnocchi, Pasta Carbonara, Mac and Cheese, Pasta and Meatballs, Tortellini and Tomato sauce.
OTHER HOT MEALS
Menu Ideas: Burgers, Scrambled Eggs and Bacon, Hotdogs, Omelettes, Sausages, added into hot dog buns / burger buns / bread rolls / bagels etc.
PANCAKES
Menu Ideas: Pancakes with blueberries, strawberries, cooked with apple, otional pot of vanilla custard or chocolate custard.
FRUIT AND VEGETABLES
FRUIT
Menu Ideas:
Chopped Apples, Banana, Blueberries, Mango, Melon, Orange Segments, Strawberries, Watermelon, Fruit Bread, Fruit Cake, Fruit Muffins, Fruit Yoyos, Tinned Fruit (In Juice), Fruit In Jelly, Smoothies, Fruit Pouches,
Fruit Hacks: Chop the fruit and add a pot of custard on the side. Make pictures using different bits of fruit. i.e. eyes, nose and a smile.
VEGETABLES
Menu Ideas:
Raw Vegetables: Carrots, Cucumbers and Peppers in sticks, sliced, grated or spiralized. Add a dip such as houmous or guacamole for added interest.
Cooked Vegetables: In Pasta, noodle and couscous salds or just on their own.
Menu Ideas:
Cooked Baby Corn, Cooked Broccoli, Shredded Cabbage (cooked or raw), Sliced Carrots, Grated Carrots, Cooked Courgette, Cucumber, Sliced Cooked Green Beans, Shredded Lettuce, Spring Onion, Cooked Peas, Sugar Snap Peas, Chopped Peppers, Dried Shredded Seaweed, Cooked / Canned Sweetcorn, Tomatoes.
Pasta Sauces:
Menu Ideas: Tomato with any vegetables and if the vegetables are too obvious this can always be blended into smooth 'its just tomato' sauce.
Soups
A great way to increase vegetable take up. All sorts can be added to or make the basis of a soup. Just cook the vegetables and blend, adding some vegetable stock to make it more soupy and less thick.
Menu Ideas: Carrot Soup, Leek and Potato Soup, Minstrone Soup, Pea and Ham Soup, Pumpkin Soup, Tomato Soup.
Casseroles, Stews and Curries: Fill them with vegetables! Carrots, Courgetttes, Green Beans, Squashes, Spinach, Sweet Potatoes.
Food Pouches
For those children who are categorically against vegetably things, we have found the vegetable food pouches such as Ella's Kitchen pouches or similar can be a useful packed lunch addition to ensure some vegetable intake!
Menu Ideas:
Chopped Apples, Banana, Blueberries, Mango, Melon, Orange Segments, Strawberries, Watermelon, Fruit Bread, Fruit Cake, Fruit Muffins, Fruit Yoyos, Tinned Fruit (In Juice), Fruit In Jelly, Smoothies, Fruit Pouches,
Fruit Hacks: Chop the fruit and add a pot of custard on the side. Make pictures using different bits of fruit. i.e. eyes, nose and a smile.
VEGETABLES
Menu Ideas:
Raw Vegetables: Carrots, Cucumbers and Peppers in sticks, sliced, grated or spiralized. Add a dip such as houmous or guacamole for added interest.
Cooked Vegetables: In Pasta, noodle and couscous salds or just on their own.
Menu Ideas:
Cooked Baby Corn, Cooked Broccoli, Shredded Cabbage (cooked or raw), Sliced Carrots, Grated Carrots, Cooked Courgette, Cucumber, Sliced Cooked Green Beans, Shredded Lettuce, Spring Onion, Cooked Peas, Sugar Snap Peas, Chopped Peppers, Dried Shredded Seaweed, Cooked / Canned Sweetcorn, Tomatoes.
Pasta Sauces:
Menu Ideas: Tomato with any vegetables and if the vegetables are too obvious this can always be blended into smooth 'its just tomato' sauce.
Soups
A great way to increase vegetable take up. All sorts can be added to or make the basis of a soup. Just cook the vegetables and blend, adding some vegetable stock to make it more soupy and less thick.
Menu Ideas: Carrot Soup, Leek and Potato Soup, Minstrone Soup, Pea and Ham Soup, Pumpkin Soup, Tomato Soup.
Casseroles, Stews and Curries: Fill them with vegetables! Carrots, Courgetttes, Green Beans, Squashes, Spinach, Sweet Potatoes.
Food Pouches
For those children who are categorically against vegetably things, we have found the vegetable food pouches such as Ella's Kitchen pouches or similar can be a useful packed lunch addition to ensure some vegetable intake!
DAIRY (OR DAIRY ALTERNATIVES) FOR CALCIUM
CHEESE
Diced Cheese, Grated Cheese, Sliced Cheese, Spready Cheese, Sliced Cheese, BabyBel, Cheese Nibbles, Cheese Strings. Cheese on Crackers,
Cheese Hacks: Make cheese pictures using the different colours of cheeses.
YOGHURTS
Yoghurt Pots, Yoghurt Pouches, Fromage Frais, Plain Yoghurt with fruit.
DAIRY PUDDINGS
Chocolate Mousses, Strawberry Mousses, Rice Puddings, Blancmange, Creme Caramel, Angel Delight in a pot.
CUSTARD
Vanilla Custard, Chocolate Custard.
MILKSHAKES
Carton Milkshakes
Diced Cheese, Grated Cheese, Sliced Cheese, Spready Cheese, Sliced Cheese, BabyBel, Cheese Nibbles, Cheese Strings. Cheese on Crackers,
Cheese Hacks: Make cheese pictures using the different colours of cheeses.
YOGHURTS
Yoghurt Pots, Yoghurt Pouches, Fromage Frais, Plain Yoghurt with fruit.
DAIRY PUDDINGS
Chocolate Mousses, Strawberry Mousses, Rice Puddings, Blancmange, Creme Caramel, Angel Delight in a pot.
CUSTARD
Vanilla Custard, Chocolate Custard.
MILKSHAKES
Carton Milkshakes
PROTEIN (Non-Dairy)
Protein - important for keeping us strong and full of energy.
MEAT
Menu Ideas:Chicken, Ham in sandwiches, pittas, wraps, cold pasta salads, with hot pasta meals, in hot stews, casseroles and curries.
SAUSAGES
Menu Ideas: Mini Sausages, Hot Sausages in the food flask, Sausage Rolls, Scotch Eggs.
MINCE
Menu Ideas: Burgers, Meatballs, Spaghetti Bolognese, Bolognese and Gnocchi ( in the vacuum flask).
FISH
Menu Ideas: una pasta salad, Tuna and Pasta in a Tomato Sauce, Tuna Mayo Sandwich, Pittas, Wraps, Bagels, Cooked salmon, Cooked Salmon Salad, Cooked Salmon and Green Pesto with Pasta, Fish Fingers.
EGGS
Menu Ideas: Hard Boiled Eggs, Scrambled Eggs (in the vacuum flask), Egg Mayo sandwiches, Omelettes, Fritatas, Quiches. Hard Bolied Eggs with Houmous instead of the yolk.
PULSES ( BEANS / PEAS / LENTILS / CHICKPEAS)
Menu Ideas: Houmous with cucumer and carrot sticks, with pitta bread. Bean salad with breads. Lentil Dips with Pitta Breads.
MEAT
Menu Ideas:Chicken, Ham in sandwiches, pittas, wraps, cold pasta salads, with hot pasta meals, in hot stews, casseroles and curries.
SAUSAGES
Menu Ideas: Mini Sausages, Hot Sausages in the food flask, Sausage Rolls, Scotch Eggs.
MINCE
Menu Ideas: Burgers, Meatballs, Spaghetti Bolognese, Bolognese and Gnocchi ( in the vacuum flask).
FISH
Menu Ideas: una pasta salad, Tuna and Pasta in a Tomato Sauce, Tuna Mayo Sandwich, Pittas, Wraps, Bagels, Cooked salmon, Cooked Salmon Salad, Cooked Salmon and Green Pesto with Pasta, Fish Fingers.
EGGS
Menu Ideas: Hard Boiled Eggs, Scrambled Eggs (in the vacuum flask), Egg Mayo sandwiches, Omelettes, Fritatas, Quiches. Hard Bolied Eggs with Houmous instead of the yolk.
PULSES ( BEANS / PEAS / LENTILS / CHICKPEAS)
Menu Ideas: Houmous with cucumer and carrot sticks, with pitta bread. Bean salad with breads. Lentil Dips with Pitta Breads.
USEFUL PACKED LUNCH TIPS
- Put a frozen smoothie or drink in the packed kunch box, this will act as a freezer block and then defrost to be nice and cold by lunchtime.
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