Healthy lunch ideas

Back to school or work can be a stressful time for moms and many of us who struggle to find simple lunch ideas.  This helpful guideline will definitely come in handy. Let me know some of your favourites:

Depending on age, a lunchbox should include the following:

– At least 2 pieces of fruit (fresh, dried or tinned)

– At least 1 serve of dairy food such as yoghurt, milk or cheese

– At least 3-4 serves carbohydrate-rich foods such as breads, crackers, wholegrain muffins and fruit based bars, pasta, etc.


Some healthier, interesting ideas

  • Bagel with low fat cream cheese, tomato and cucumber slices
  • English breakfast muffins with tomato and cheese
  • Pita bread with a filling.
    • Chicken cubes mixed with grated carrot, cubed peppers and lite mayonnaise is always a winner. Or steak stripes stir fried with mixed pepper strips and baby spinach
    • Fillings can be made t he night before and filled on that morning
  • Provita  with peanut butter or cheese spread
  • Wholewheat mini pizza with cheese and pineapple
  • Boiled egg mayo sandwich
  • Whole wheat mini rolls
    • Cheese and tomato
    • Chicken mayo
    • Steak roll
    • Tuna roll
  • Sweetcorn fritters with low fat cottage cheese
  • Cold pasta spirals.
    • Mix with chicken, sweetcorn and rosa tomatoes
    • Tomato based pasta sauce with lean sausage pieces
    • Pink salmon, lite mayo, cucumber cubes

Sandwiches with various fillings such as:

  • Dairy options: cheese, low fat cream cheese,  low fat cottage cheese
  • Lettuce, grated carrot, tomatoes, peppers, cucumbers
  • Peanut butter
  • Tuna mayo sandwiches
  • Chicken sandwich (can use leftover chicken from the night before)


Chop up raw veggies and serve with an accompanying dip

  • Veggie sticks ideas: Carrots, peppers, celery sticks, cucumber sticks, baby tomatoes,
  • Dips: hummus or cottage cheese. Plain low fat yoghurt.
  • Breadsticks, grissini sticks or wholemeal crackers
  • Oat or whole wheat based breakfast bars with low fat fruited or smooth yoghurt

Fresh, dried or tinned fruit or fruit salad – bananas, fresh fruit,

  • sultanas, dried apples or apricots
  • fresh or dried berries
  • mini grain and fruit based bars
  • Plain popcorn
  • Fruit muffins or fruit loaf (make with whole wheat flour)
  • Cheese sticks
  • Yoghurt

Hint: freeze yoghurt overnight to prevent bacterial growth (can be eaten as a frozen yoghurt in summer)

  • Sultana and peanut mix or mixed nuts
  • Creamed rice with fruit mini pudding
  • Hard boiled egg
  • Whole grain scones or whole wheat muffins with cheese/ spread


Water or Iced tea



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2 Responses to Healthy lunch ideas

  1. Gugu_A1 says:

    Am all about that roll life, love the tuna one, will mos def be healthier this time around.

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