Complete diet. Complete lunchbox.


The essentials of a Complete diet. Complete lunchbox

Meal Type Food Suggestions
Breakfast Cereal with ½ milk, 1 slice of wholemeal, grain toast with margarine, peanut butter, vegemite etc + water
Morning Tea Fruit, ½ cup milk or 1 slice cheese
Lunch Meat (chicken, beef/lamb, fish or egg), 1 slice bread OR ½ cup pasta, rice, ¼ cup cut up vegies or ½ cup salad vegetables + water
Afternoon Tea 1 slice raisin toast, ½ cup milk
Dinner Family foods à Meat (chicken, beef/lamb, fish or egg), 1 slice bread, 1 potato OR ½ cup pasta, rice, ¼ cup cut up vegies or ½ cup salad vegetables + water

Yoghurt/custard with ½ cup fruit

Practical Food Suggestions:

Snack Ideas:

  • Wholegrain cereal bars
  • Fruit
  • Low fat yoghurts (the squeeze variety are great because you can freeze them)
  • Raw vegetables sticks with hummus/avocado dips or peanut butter (no suitable for school, but good afternoon snack)
  • Handful of dried fruit
  • Low fat cheese spread with crackers or rice cakes
  • Fruit smoothies with reduced fat milk
  • Home made baked goods e.g. wholemeal fruit muffins, picklets with jam, museli slice

Sandwich, wraps and roll fillings:

  • Cheese, salad and cold meat (Put tomato in-between fillings to avoid soggy-ness)
  • Cottage cheese, avocado
  • Boiled egg, reduced fat mayonnaise, lettuce
  • Omelette, lettuce
  • Chicken (well cooked and fresh), reduced fat mayonnaise, lettuce
  • Pesto chicken, tomato, lettuce
  • Canned tuna, reduced mayonnaise, lettuce
  • Smoked salmon, cream cheese, avocado
  • Tasty cheese, avocado, tomato (Grilled)
  • Left over spag-bowl sandwich
  • Roast vegies (pumpkin, sweet potato, capsicum) with pesto
  • BE CREATIVE!!!!!!

Sandwich free ideas:

  • Pasta salad: cherry tomatoes, avocado, grated carrot, cucumber with reduced fat mayonnaise
  • Sushi (avoid raw fish sushi options)
  • Vietnamese rice paper rolls
  • Cous Cous salad with roasted vegies
  • Vegetable/ham frittata or quince
  • Cheese/ham scrolls
  • Homemade pies (meat or veggie)
  • Cooked fish cakes

One thought on “Complete diet. Complete lunchbox.

  1. Pingback: The 101 guide to your child’s lunch box | Happy Bubs. Happy Mums.

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