Our Dietitian-Approved Lunchbox Formula

While the lunchbox may have been tucked away for the summer, it’s time to give it a refresh as it makes its return for the back-to-school and back-to-work season. As routines kick back into gear, the challenge is clear: how to make your family’s lunchboxes convenient, nutritious and delicious. 

According to Sanitarium Accredited Practising Dietitian Trish Guy, the key to packing a healthy lunchbox is following her simple guide. As a busy mum of two and seasoned lunchbox packer, her lunchbox formula is designed for both adults and kids, with her tips set to help take the guess work out of mornings and help you to create balanced, healthy lunchboxes for your family. 

The Formula 

“My formula for lunchbox success is really quite simple. Building a well-rounded lunchbox is all about balance. The right mix of food groups can help sustain energy levels, improve concentration, and contribute to overall health,” Trish tells us.  

Trish’s lunchbox formula is based on four main components: 

1. A Main Item: This is the star of the lunchbox—a substantial dish that provides energy and sustenance. For kids, this could be a sandwich, wrap, or a frittata, while adults may enjoy leftovers such as pasta, stir-fries, or soups. The idea is to include a meal that offers a good balance of protein, healthy fats, and carbohydrates. 

2. A Fruit or Vegetable Snack: Fresh fruit or vegetable sticks provide essential vitamins, minerals, and fibre. Think apple slices, carrot sticks, cucumber, or cherry tomatoes. For kids you can use special shaped cutters for a touch of fun. If fresh produce isn't feasible, consider canned fruit in natural juice, a veggie-based dip, or veggies in pancakes.  
3. A Second Snack Based on a Core Food: This snack is designed to keep hunger at bay and provide a nutritious pick-me-up. Options like reduced-fat yoghurt, wholegrain crackers with cheese or peanut butter, or a boiled egg offer a good combination of protein and healthy fats. Consider a wholemeal fruit or veggie muffin that will be a hit with everyone, young or old.  
4. A Drink: Hydration is essential for maintaining energy and focus. The best drink for a lunchbox is water, but plant-based milk is also a good option for added calcium and protein. 

It could be tricky to work out how this formula works in real life. Luckily for us Trish is happy to take us through her lunchbox assembly routine. 

For the Kids

1. Main Item: Falafel wraps are not only tasty but also packed with fibre and protein to keep the kids satisfied. Trish says “Start with a wholegrain wrap, then add hummus either bought or homemade, falafel and some baby spinach. You can include any other favourite salad ingredients like grated carrot if you like too.”   

2. Fruit or Vegetable Snack: Chopped cucumber, carrot and celery plus a mix of strawberries and blueberries.  

3. Second Snack Based on a Core Food: For that afternoon energy slump, I suggest packing some wholegrain crackers or a slice of No-bake Weet-Bix bites to get through the day,” Trish says.  

4. Drink: Water + Up and Go for a nutrition boost.  

For the Grown Ups  

1. Main Item: Cook this delicious sundried tomato pesto pasta for dinner and enjoy the leftovers for lunch the next day. Add any protein extras (like veggie sausages, butter beans or a 4-bean mix), veggie extras (such as rocket and cherry tomatoes) and taste extras (like chopped walnuts and feta cheese). To save time, you can use bottled pesto.  

2. Fruit or Vegetable Snack: Chopped cucumber and carrots and a small bunch of grapes.  

3. Second Snack Based on a Core Food: Hummus and wholegrain crackers.  

4. Drink: Water + Up and Go for added protein and fibre. 

Here are some more of Trish’s favourites you can include in your lunchbox.  

“The school term sure is long, so if you’re looking for even more delicious and nutritious lunchbox ideas, get creative with the options below, or mix and match to suit your tastes and schedule,” says Trish. 

• Rainbow Nutolene Nori Rolls: A fun and colourful way to enjoy a nutritious lunch. These rolls are packed with vegetables and protein, offering a perfect blend of textures and flavours.  

• Pasta Salad: Loaded with fibre and three different veggies, this pasta salad is a great way to incorporate veggies into your lunchbox. It’s easy to make ahead and works well as a dinner side and with added beans or nuts, makes a balanced leftover lunchbox main.  

• Mexican Black Bean Pita Vegie Delights: These pita pockets are filled with black beans, veggies, and a delicious spice mix, making them a great option for lunch. They’re easy to prepare and can be eaten cold making them perfect for a lunchbox or heated in the lunchroom sandwich press. 

• Creamy Vegetable Soup: A hearty and comforting option that’s perfect for the cooler months. It’s easy to make in bulk and is an excellent way to use up leftover vegetables. If there’s no way to heat it up, pack it in a flask.  

• Courgette & Carrot Frittata Muffins: These mini frittatas are perfect for little hands or as a snack on the go.  With nutritious wholegrains and veggies, they make a great addition to any lunchbox.  

• Peanut Butter Power Bites: These no-bake energy bites are a fantastic snack option, providing protein, healthy fats, and a touch of sweetness.  

• Almond & Cranberry Balls: These bite-sized snacks are a delicious combination of almonds, cranberries and wholegrains providing a natural energy boost. Packed with healthy fats, they make a perfect afternoon pick-me-up for both adults and kids.  

• Pizza Pinwheels with Vegie Hot Dogs: These fun, handheld pinwheels are a healthier twist on traditional pizza. Filled with a vegie hotdog, cheese and tomato sauce, they’re easy to make ahead and can be eaten cold or gently heated in a sandwich press.  

  For additional recipes and inspiration, check out https://www.sanitarium.com/nz/recipes.