Back to school: A week of healthy lunchbox ideas

As the children return to school after their summer break, we’ve come up with a week’s worth of packed lunches that are convenient, healthy and might save you money, too. Have a look at these...

Monday: Chicken and tomato pasta salad with boiled egg and melon slices

Leftovers can be really useful when planning lunches the next day. Set aside a portion of cooked pasta in tomato sauce and add torn basil leaves, sliced olives and cooked shredded chicken. Kids love pasta and the chicken will provide protein, both helping keep hunger at bay. A hard-boiled egg contains nutrients such as vitamin D, selenium and choline - all needed for good health. And melon is the ultimate fruity thirst-quencher, refreshing your child at lunchtime and helping to keep them hydrated and focused throughout the afternoon.

Tuesday: Tuna and red onion pittas with cherry tomatoes, olives and fruit salad

This lunch is packed with fruit and veggies and is a good source of fibre and protein too. Lightly toast pitta breads and cut in half while still warm. Allow to cool and then fill with shredded Romaine lettuce, tuna mayonnaise and finely chopped red onion (use chopped spring onion or snipped chives for a milder flavour). Cocktail sticks make lunch more fun to eat - thread with pitted olives, cherry tomatoes and tiny mozzarella balls for little home-made kebabs. And finish with a fruit salad, rich in vitamin C - we’ve used nectarines, kiwi fruits and strawberries here, but substitute for your child’s favourites. If using chopped apple, spritz with a little lemon juice to keep dark patches at bay, or just pack one whole.

Wednesday: Veggie tortilla wedges with home-made coleslaw, with natural yoghurt, strawberries and maple syrup

Whip up a Spanish-style tortilla the night before and keep in the fridge. This one’s filled with peas, sliced cooked potato and chopped red peppers, but ham, onions, and any leftover vegetables from dinner will also work well. Alongside, we’ve added a little pot of home-made coleslaw: just finely shred a cabbage (Savoy, red and white cabbages work well), grate a carrot and mix with a spoonful or two of mayonnaise and chopped spring onion or chives. And instead of buying pre-packed yoghurts, save money by filling a small pot with a leak-proof lid with natural yoghurt, which is full of ‘friendly’ bacteria for healthy tums. Stir in chopped fruit (we’ve used strawberries) and sweeten if you like with a drop of maple syrup.

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Thursday: Turkey ham and soft cheese wraps with cucumber and carrot sticks and pumpkin bites

Yes, these little cookies are made from desiccated coconut and mashed pumpkin. Look out for low-sugar, healthy recipes that you can bake at home, and why not sneak in a few veggies while you’re at it? Courgettes, parsnips, carrots and beetroot all work well in cakes and muffins, and don’t forget bananas, berries, apples and pears, too. For the wraps, just fill a tortilla wrap with soft cheese, chopped tomato, fresh spinach leaves and turkey ham (or another sliced meat of your choice) and roll up tightly. Cut into 4-5 slices and secure with a cocktail stick. These cucumber and carrot sticks are a classic lunchbox treat - if you have a spare container, pack in a dip too - baba ghanoush, houmous, cottage cheese or sour cream with chives are all good options.

Friday: Cheese and crackers with grapes, salad and home-baked choc-chip cookie

Cheese and crackers are often a favourite with children. Look out for seeded crackers too, which provide additional fibre as well as give a rich, toasty flavour. Pack into their lunchbox with a couple of small slices of Cheddar and this colourful salad, which helps make lunches fun. Mix together shredded lettuce, grated raw beetroot, carrots and cooked and cooled sweetcorn (or use straight from a can). And, just because it’s Friday, we’ve added a special treat - but it’s not as bad as it looks. By making the cookies yourself, you can control the type and amount of sugar that goes into them and try healthier variations, for example cookies made from coconut or wholemeal flours.

What are your tips for a healthy kids’ packed lunch? Tell us over on Twitter now.

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