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Think outside the (lunch) box

Lunch boxes needn’t be a soggy sandwich affair day after day. Try some of our spruced up lunch box ideas – your kids (and your partner) will thank you, and you’ll have something to look forward to at lunchtime.
Get the balance right

The key to a lunch box that is yummy and nutritious is one that contains a balanced combination of snacks. To this end, make sure that you include something from each of the following food categories:


Carbohydrates

Wholewheat/high fibre bread, rye bread, brown/wild rice, couscous, pasta (preferably wholewheat), pita bread, wraps, corn on the cob, sweet corn, wholewheat crackers (for example, Provita, Ryvita), oatcakes

Protein

Lean cold meat such as ham/chicken slices/pastrami, skinless chicken, smoked chicken, tuna, tinned salmon, pilchards or sardines, smoked salmon, baked beans, chickpeas, cottage cheese, ricotta cheese, low fat hard cheese, feta cheese, hard boiled egg, biltong (shavings on the bread or sticks on the side), low fat milk, low fat yoghurt, drinking yoghurt, low fat cheese wedges


Fat

Margarine/ butter, mayonnaise, avocado pear, hummus, pesto, peanut butter, olive oil, nuts and seeds, olives

Fruit/vegetables

Fresh fruit, dried fruit, vegetable sticks (for example, carrots, cucumber, baby corn, celery), fruit kebabs, dried fruit roll

Fluid

A bottle of water (in the summer months put the bottle in the freezer overnight), diluted fruit juice or a diet drink.

Once a week add in a treat to keep the lunchbox exciting

Treats

Baked pretzels, popcorn, low fat breakfast bars, dried fruit bars, peanuts, trail mix, muffins, rusks

Lovely lunch box ideas
  • Wholewheat sandwich with cottage cheese and avocado pear; and chopped fruit salad and a low fat drinking yoghurt on the side.
  • Pita bread crammed with tuna or pilchards, finely chopped green peppers, mushrooms, onion and low fat mayonnaise; and chopped strawberries or mango and yoghurt on the side.
  • Couscous salad with ricotta cheese, tomato, cucumber, lettuce and pesto.
  • Wrap filled with chopped lettuce or rocket, smoked chicken slices and plain yoghurt as a dressing; and some dried fruit as a snack on the side.
  • Corn on the cob, vegetable sticks and a low fat dip (blend cottage cheese and avocado together); and a banana and yoghurt.
  • Provita/ Ryvita crackers with cheese, hummus and cucumber or tomato slices; and chopped fruit salad on the side.
  • Mix together nuts, seeds and chopped dried fruit (try dried cranberries and apricots) and stir into vanilla yoghurt; pack crackers and cheese on the side.
Top tips
  • Beyond the bread. Try tortilla wraps, bagels, English muffins, pita pockets, freshly baked rolls or even crackers as alternatives to bread.
  • Mix your own snacks. Use a selection of dried fruit, pretzels, cereal, nuts, to make your own snack mixes and pre-package them in individual zip lock bags. As an occasional treat, throw in some yoghurt coated raisins.
  • Try different sandwich fillings. Consider combinations like ham and avocado, grated carrot and cheddar cheese, or diced chicken and corn.
  • Don’t forget the veggies. Cut up a selection of carrot, cucumber or celery sticks. Or try baby corn, cherry tomatoes, and zucchini. Pack a small container of dip.
  • Get fruity. Cheese cubes and grapes make a lovely snack or lunch dessert. Also try pineapple and apple slices dipped in lemon juice instead of grapes.