How to Pack Healthy Lunch Boxes

The lunch and snacks you eat during the day affect your energy, concentration, brain fog and the cravings you get during that 3.30pm slump.

As for your kids, it affects their ability to play sport, learn and concentrate.

Processed foods like biscuits, chips, jam, Nutella, chocolates, juice (basically most of your pre-packaged snacks) are generally high in sugar, added fats, salt and contain minimal fibre. These foods will set everyone up for an energy crash, making it hard to concentrate and exercise, probably put you in a pretty bad mood and crave more sugary or salty foods.

Foods high in fibre, protein and healthy fats will give everyone longer lasting energy that keeps you clear minded and focused for the duration of the afternoon.

What makes a healthy lunch box?

Brown/grainy carbohydrates

Why? Fibre, which gives the brain and body long lasting energy

Examples: Brown grainy breads/wraps/pita, Brown rice, Brown pasta

Fruit & veggies

Why? Fibre for long lasting energy, vitamins and minerals for stronger immunity

Examples: Veggie sticks, Salads in sandwiches and wraps, Leftover veggies in last night’s dinner, Whole pieces of fresh fruit, Frozen berries with yoghurt

Milk, yoghurt & cheese

Why? Calcium for strong bones and teeth, protein for stronger muscles

Examples: Natural or Greek yoghurt, Cheese cubes, Cheese slices in sandwiches, Glass of milk

Lean meats, fish, eggs nuts and legumes

Why? Iron and zinc for growth and development, protein for strong muscles and to keep you full

Examples: Lean meat or tuna in sandwiches, wraps and salads, Beans and chickpeas in sandwiches, wraps and salads, canned tuna or salmon, Boiled eggs, Hummus, Mixed unsalted nuts

Check out this weeks jam packed wrap, perfect for the lunch box. Prepare the ingredients the night before, assemble the wraps in the morning and you’ll have yourself a veggie packed lunch!

Black Bean Wraps (chicken and vegetarian option)

Chicken

Serves: 1 Time: 15mins Cost: $4/serve approx.

Ingredients:

• 1 wholemeal wrap
• 100g chicken (approx. half a chicken breast)
• ½ – 1 cup of black beans
• ½ cup salad greens
• ¼ avocado (optional)
• ½ TBSP extra virgin olive oil
• ½ TBSP Mexican seasoning (or whatever spices or seasoning you have on hand)

Fresh Salsa

• ½ tomato
• ¼ cucumber
• Handful of fresh coriander
• ½ lime, juiced
• ¼ tsp salt and pepper

Method:

1. Preheat oven to 180^oC (fan-forced).
2. Drizzle olive oil and Mexican seasoning over chicken, place on baking tray and cook for 10mins.
3. Dice cucumber and tomato, roughly chop coriander, juice the lime and mix all together with salt and pepper.
4. When chicken is cooked, slice it up.
5. Assemble wraps with smashed avocado (optional), salad greens, fresh salsa, beans and sliced chicken (or cheese).

Tips

• These are pretty jam packed wraps – turn what you can’t fit in the wrap into a side salad to make sure you are getting your veggie intake!
• For more servings: multiply the ingredients amounts by number of people you are cooking for

Vegetarian

Serves: 1 Time: 15mins Cost: $4/serve approx.

Ingredients

• 1 wholemeal wrap
• 2 slices (40g) of cheese
• 1 cup of black beans
• ½ cup salad greens
• ¼ avocado (optional)
• ½ TBSP extra virgin olive oil
• ½ TBSP Mexican seasoning (or whatever spices or seasoning you have on hand)

Fresh Salsa

• ½ tomato
• ¼ cucumber
• Handful of fresh coriander
• ½ lime, juiced
• ¼ tsp salt and pepper

Method:

1. Heat pan on medium heat, add olive oil
2. Add black beans and Mexican seasoning and cook for approx. mins.
3. Dice cucumber and tomato, roughly chop coriander, juice the lime and mix all together with salt and pepper.
4. Assemble wraps with smashed avocado (optional), salad greens, fresh salsa, beans and or cheese.