Build your own Healthy Lunch Box

Breads &
cereals

Dairy & alternatives

Fruit

Meat &
alternatives

Vegetables &
salads

Water

Your lunch box tips

Recipes & more

Breads &
cereals

Wholegrain breads and cereals are packed with dietary fibre, vitamins and minerals to boost health and keep you regular.

Select one to start packing.

Vegetable congee

A tasty rice porridge with added veg

Go to recipe

Sliced bread

Use wholemeal, wholegrain or hi fibre

Pasta

Try different shapes of pasta

Rice

Pack brown or white rice

Bread roll

Choose the right size bread roll.

Naan

Serve with leftover curry or dahl.

Go to recipe

Wraps

Wrap up leftover roast meat.

Rice/corn cakes

Top with cottage cheese and veg.

Sandwich

Choose multigrain or wholemeal bread.

Popcorn

Choose low salt air popped popcorn

Muesli

Pack some muesli with yoghurt and fruit

Wholegrain crispbread

Pack toppings separately to prevent sogginess.

Wholegrain crackers

Top crackers with your favourite cheese.

Pita pockets

Fill pita pockets with simple ingredients.

Go to recipe

Turkish, avocado, ricotta & tomatoes

Can also be used as a sandwich or wrap spread.

Go to recipe

Noodle salad

Add thinly sliced veg to cooled, cooked noodles.

Go to recipe

Bread sushi

Try different fillings.

Go to recipe

Pasta salad

Pasta + veg + mayo = great salad.

Noodles

Prepare extra noodles at dinner time.

Go to recipe

Sushi

Fill with tuna/salmon and thin vegie sticks.

Go to recipe

Fried rice

Use spare veg for fried rice ingredients.

Rice salad

Turn leftover brown rice into rice salad.

Go to recipe

Fajita roll-ups

Try with different salad fillings.

Go to recipe

Quesadillas

Fill with mince or beans, veg and cheese.

Go to recipe

Tomato and cheese damper

Eat on their own or add your own fillings.

Go to recipe

Fried rice muffins

Try brown rice for a nutty flavour.

Go to recipe

Vegie pikelet sandwiches

Stack together for a sandwich.

Go to recipe

Home-made pizza muffin

Top with vegetables and reduced-fat cheese.

Go to recipe

Pea, zucchini and pesto risoni with chicken

Use leftovers for lunch.

Caprese quinoa salad

Can be served warm or cold.

Go to recipe

Vegetable pasta bake

Try different wholemeal pasta types.

Crepes

Make wholemeal crepes for a weekend breakfast.

Go to recipe

Vegetable calzone

Create fave fillings of veg and cheese.

Go to recipe

Spanish couscous

Cook extra to have leftovers

Go to recipe

Lentil and vegie cups

Store cooked portions in the freezer.

Go to recipe

Mushroom risotto bake

Use leftover risotto to stuff vegetables.

Go to recipe

Oat, sultana and peach bread

A great alternative to unhealthy snacks.

Go to recipe

Dairy & alternatives

Milk, yoghurt and cheese are important for growing healthy bones and teeth.

Select one to start packing.

Cheese

Save money and cut cheese from a block.

Yoghurt

Choose natural yoghurt which has less sugar.

Milk popper

Ready to pack from fridge or freezer.

Milk popper soy

Choose soy milk that’s calcium-fortified.

Mini cheese

Pack a mini cheese with some wholegrain crackers

Cream cheese

Use as a spread on crispbread or sandwiches.

Cottage cheese/ricotta

Serve with fruit, or stir into pasta dishes.

Tzatziki or raita

Serve with kofta and tabouli on flatbread.

Go to recipe

Savoury yoghurt dip

Pack in a small container to dip vegie sticks.

Labneh

A tangy fresh cheese made from yoghurt.

Smoothie

Make at home, freeze to thaw in the lunch box.

Custard

Long-life tubs are a handy pantry staple.

Fruit salad parfaits

Try with different tinned fruits.

Go to recipe

Custard pudding

Pack in small containers ready for school.

Go to recipe

Yoghurt rice pudding

Serve topped with in season fruit.

Go to recipe

Fruit

Fruit contains many vitamins and minerals to boost your health, help maintain a healthy weight and can prevent cancer.

Select one to start packing.

Apple

Cut and reassemble apple with cling wrap.

Sliced fruit

Sliced fruit can be easier for kids to manage.

Banana

Cut the stalk to make peeling easier for kids.

Mandarin

Peel and reseal to make eating easier for kids.

Strawberries

Serve alone or with natural yoghurt.

Orange

Cut orange into segments for ease of eating.

Pear

Wrap the pear in a napkin to prevent bruising.

Fruit salad

Make a mix of favourite fruit.

Grapes

Pack a small bunch so kids can pick the fruit.

Sultanas and dried apple

Pack dried fruit occasionally

Blueberries (or mixed berries)

Ready to go: wash and pack in a container.

Fresh watermelon pieces

Cut in to small pieces to make it easier to eat.

Fruit skewers

Add sliced fruit to paddle pop sticks

Passionfruit

Comes in its own packaging

Pineapple

Use fresh or tinned in juice

Rockmelon

Rockmelon cubes make a juicy snack

Mango (cheek, cut ready to pop)

Cut in to the cheek so kids can pop and eat.

Kiwifruit

Slice top and pack a spoon for scooping flesh.

Nectarine/peach

Serve as a snack or sliced in a leafy salad.

Lychees

Try tinned or fresh

Apricots

Two apricots are equal to one serve of fruit.

Canned fruit

Canned fruit in juice - a pantry staple.

Dates

Choose pitted dates for ease of eating.

Dried apricots

Two dried apricots equals one serve of fruit.

Figs (fresh or dried)

Fresh or dried varieties, both taste great.

Sultanas

A small 30g packet equals one serve of fruit.

Stuffed apple snack

Try stuffing with sultanas.

Go to recipe

Meat &
alternatives

Lean meats and poultry, fish, eggs, nuts, seeds, legumes, beans and tofu are rich in protein, iron and zinc.

Select one to start packing.

Beef burger patty

Serve in a roll or bun with salad

Go to recipe

Boiled egg

Cook, cool in the fridge, peel and pack.

Home-cooked or BBQ chicken

Leftovers are easy to use in the lunch box.

Hummus

Serve with vegie sticks.

Go to recipe

Canned tuna or salmon

A go-to sandwich, sushi or salad filling.

Lean beef, lamb or pork

Make extra at dinner for use in lunch boxes.

Chicken drumstick

Great finger food.

Tinned mixed beans

Half a cup is one serve of vegetables

A packet of fava beans

Choose lower salt fava beans

Baked beans

A handy pantry staple. Opt for salt-reduced.

Dahl

Make a batch and freeze leftovers for lunch.

Go to recipe

Marinated tofu

Add to your favourite salad

Tahini

A sesame seed paste

Rissole

Disguise grated or diced veg in a rissole.

Go to recipe

Zucchini muffin

Great served hot or cold!

Go to recipe

Vegetarian kofta

Serve with tabouleh and tzatziki

Go to recipe

Kofta

Pack with tzatziki dip or on a pita pocket.

Falafel patties

Serve as bite-sized portions or on a salad wrap.

Go to recipe

Tofu

Serve with salad or on a roll or wrap.

Go to recipe

Frittata

Turn leftover roast veg into a lunch frittata.

Go to recipe

Mexican meatballs

Pack in the lunch box with a tasty salsa.

Thai chicken meatballs

Eat on their own or with salad.

Go to recipe

Tuna mix

Mix can be used as a dip.

Go to recipe

Lentil pattie

Serve with salad or on a roll or wrap.

Quiche

Bake in individual lunch box-ready portions.

Go to recipe

Super crispy chicken fingers

Eat with salad or in a wrap.

Go to recipe

Bolognaise

Turn a dinner topping into a lunch filling.

Go to recipe

Crispy/dried chickpeas snack

A healthy alternative to chips and biscuits.

Fish cakes

Pair with leftover fried rice or Asian salad.

Go to recipe

Salmon pattie

Create from canned salmon, with added veg.

Sesame crusted salmon

For lunch, flake into a salad or wrap.

Go to recipe

Vegetables &
salads

Vegetables and salads are rich in fibre, vitamins, minerals and antioxidants, which help to protect your body against cancer and maintain healthy body weight.

Select one to start packing.

Grated carrot

A colourful addition to sandwiches and salads

Cucumber chunks

Crunchy

Tomato slices

Pack separately

Capsicum strips

Cut up a combination of red, green and yellow.

Tomato & cucumber slices

Avoid soggy sandwiches.

Carrot sticks

Pack a few as a snack

Celery sticks

Cut up the night before

Cucumber slices

Cut in halves, slices or chunks

Salad leaves

Give sandwiches, wraps and rolls a green boost.

Cherry tomatoes

A healthy snack, good for little hands.

Mixed salad

Add extra zing with a home-made dressing.

Go to recipe

Corn kernels

Use fresh frozen or tinned

Vegetable sticks (carrot or celery)

Vegie sticks are easy to hold.

Avocado

Squeeze lemon on cut avocado to stop browning.

Beetroot slices

Corn cob

Cook extra at dinner to add to the lunch box.

Green beans

Raw or cooked

Edamame

Great on their own or in a salad

Sugar snap peas

Crunchy and sweet

Snow peas

Great on their own or as a ready-made dipper.

Mini corn

So crunchy

Bean shoots

Include in a salad

Vegetable skewers

Add sliced vegies to paddle sticks

Sprouts

Delicious in a sandwich, wrap or roll

Cauliflower

Baked or steamed

Baked carrot

On its own or in a salad or wrap

Lotus root

Try boiled or baked

Tinned mixed beans

Half a cup is one serve of vegetables

Baked potato and sweet potato

Leftovers as a snack

Baked vegies

Great in sandwiches, wraps, or for a snack.

A packet of fava beans

Choose lower salt fava beans

Guacamole

Use as a dip for vegies or flatbread pieces.

Go to recipe

Vegetable dip (e.g. Baba ganoush)

Make at home to serve with vegetable sticks.

Go to recipe

Tofu poke bowl

Add your favourite veg

Vegetable curry

Wrap in flat bread or have on its own

Go to recipe

Coleslaw

Add coleslaw to sandwiches or have on its own.

Go to recipe

Classic bean salad

A tasty side dish or meal on its own.

Go to recipe

Roasted vegie and chickpea salad

Add chickpeas or beans to leftover roasted veg.

Go to recipe

Fennel

If you like the flavour of licorice

Tabouli

Tastes great with lamb on Lebanese bread.

Potato salad

Try adding boiled egg and peas.

Go to recipe

Lentil salad

Cook dried lentils or use a can.

Go to recipe

Vegetarian Caesar salad

Add chicken or beans for added protein.

Go to recipe

Nicoise salad

Packed with protein & veg for the lunch box.

Go to recipe

Waldorf salad

Serve with chicken or on a crusty roll.

Go to recipe

Vegetable fritters

Use up leftover vegies.

Go to recipe

Vegetable muffin

Disguise vegies inside a savoury snack muffin.

Go to recipe

Rice paper rolls

Get kids to wrap up their fave fillings.

Go to recipe

Zucchini and corn fritters

Easy to hold and bite and filled with veg.

Go to recipe

Cauliflower nuggets

Serve with our tzatziki for dipping.

Go to recipe

Stir fry vegies

Cook extra for dinner and pack as a snack.

Go to recipe

Vegetable dumplings

Try other vegetables in the filling.

Vegetable gratin

Try different frozen vegetable combinations

Go to recipe

Mexican baked sweet potato

Use white potatoes for a change.

Go to recipe

Hidden vegie tomato pasta sauce

A sauce with lots of different uses.

Go to recipe

Vegie pasta soup

Make on the weekend.

Go to recipe

Mexican salsa

A tasty dipping sauce for the lunch box.

Go to recipe

Red lentil soup

Serve in a thermos for a warm winter lunch.

Go to recipe

Hash browns with extra veg

Home-made = a handy means of vegie disguise.

Go to recipe

Green smoothie

Makes a quick breakfast.

Go to recipe

Water

Water is a nutrient your body needs to keep working at its best. Drink water regularly throughout the day to replace the large amounts of water lost through daily activities.

Select one to start packing.

Frozen water bottle

Add a frozen water bottle to keep food cool.

Water with cucumber slices

Add cucumber slices for a refreshing drink.

Water bottle

Keep kids hydrated: pack a water bottle daily.

Lunch box builder

A healthy lunch box contains...

Your lunch box tips

Recipes & more

Breads &
cereals

These foods are rich in carbohydrates, which are the body's preferred source of energy – perfect for kids to play and learn all day.

How much is in a serve?

Serves per day

Select one to start packing.

Dairy & alternatives

Dairy foods are rich sources of calcium and other minerals, protein and vitamins including B12.

How much is in a serve?

Serves per day

Select one to start packing.

Fruit

Add fruit as a snack to the lunch box each day. Try to eat a variety of fruit in different colours through the week.

How much is in a serve?

Serves per day

Select one to start packing.

Meat &
alternatives

Lean red meat is high in iron and is an important part of a balanced diet, but eating large quantities of red meat regularly can increase the risk of bowel cancer. Cancer Council recommends eating no more than 700g (raw weight) of red meat per week per person.

How much is in a serve?

Serves per day

Select one to start packing.

Vegetables &
salads

Vegetables and salads are high in fibre and help fill you up without providing many kilojoules. Plus they’re packed full of vital vitamins and minerals, perfect for growing bodies.

How much is a serve?

Serves per day

Select one to start packing.

Water

Drinks such as fruit juice, cordial, flavoured mineral water, soft drink and sports drinks are high in sugar and low in nutritional value. Limit or avoid these drinks. Water or milk is the best drink.

How much is in a serve?

Serves per day

Select one to start packing.

Subscribe to our updates!

Lunch box builder

A healthy lunch box contains...

Your lunch box tips

Recipes & more

Breads &cereals

These foods are rich in carbohydrates, which are the body's preferred source of energy – perfect for kids to play and learn all day.

How much is in a serve?

Serves per day

Select one to start packing.

Dairy & alternatives

Dairy foods are rich sources of calcium and other minerals, protein and vitamins including B12.

How much is in a serve?

Serves per day

Select one to start packing.

Fruit

Add fruit as a snack to the lunch box each day. Try to eat a variety of fruit in different colours through the week.

How much is in a serve?

Serves per day

Select one to start packing.

Meat &alternatives

Lean red meat is high in iron and is an important part of a balanced diet, but eating large quantities of red meat regularly can increase the risk of bowel cancer. Cancer Council recommends eating no more than 700g (raw weight) of red meat per week per person.

How much is in a serve?

Serves per day

Select one to start packing.

Vegetables &salads

Vegetables and salads are high in fibre and help fill you up without providing many kilojoules. Plus they’re packed full of vital vitamins and minerals, perfect for growing bodies.

How much is a serve?

Serves per day

Select one to start packing.

Water

Drinks such as fruit juice, cordial, flavoured mineral water, soft drink and sports drinks are high in sugar and low in nutritional value. Limit or avoid these drinks. Water or milk is the best drink.

How much is in a serve?

Serves per day

Select one to start packing.

Subscribe to our updates!

Become a Healthy Made Tasty subscriber

Welcome to the lunch box builder

Here's how to get started.

Breads &
cereals

Meat &
alternatives

Vegetables &
salads