5 Nutritious, Balanced School Lunchboxes for the Week
The return to school brings a familiar question for many parents: “What should I pack in the lunchbox tomorrow?” A school lunch should be balanced and nutritious, give children energy for the school day, and be quick to prepare without stress or hours in the kitchen.
That’s why we’ve put together five school lunchbox ideas, one for each weekday, with guidance from nutritionist Eugenia Naoum (Nutrition Lab). Each idea combines sources of carbohydrates and protein with vegetables, fruit and favourite Ntourountous products for a tasty, nutritious school lunch that takes just minutes to put together.
How to Pack a Balanced School Lunchbox
A school lunchbox doesn’t call for complicated recipes. Start with something satisfying, such as breadsticks, crispbreads or rusks, then add a source of protein, some fruit or vegetables and, if you like, a sweet but wholesome treat. The key is to choose a combination that suits your child’s appetite, the time they have to eat and their other meals throughout the day. That’s the thinking behind the five ideas below: keep preparation simple, vary the flavours during the week and pack something your child will be happy to find in their lunchbox.
Monday: Buckwheat Breadsticks with Graviera Cheese, Hummus and Grapes
Start the week with a lunchbox full of flavour and colour. Crunchy buckwheat breadsticks go well with graviera cheese and hummus, providing protein, fibre and unsaturated fats. Vegetables and grapes add vitamins and freshness.
In the lunchbox:
- Organic Buckwheat Breadsticks
- Graviera cheese cut into small pieces
- Hummus
- Vegetables your child enjoys, such as cucumber
- Grapes, washed well and cut lengthwise into smaller pieces, according to your child’s age
Tuesday: Yoghurt with Plum, Carob Bites and Oat Cookies
For days when your child wants something sweet, yoghurt with plum and a little strawberry jam is an easy option. Yoghurt provides protein and calcium, while plum adds fibre. Carob bites and oat and cranberries cookies bring extra flavour and crunch.
Pack the yoghurt in a tightly sealed container and keep the cookies separate so they stay crisp.
In the lunchbox:
- Yoghurt
- Plum cut into pieces
- A little strawberry jam, if you like
- Carob Bites
- Oat and Cranberries Cookies
The jam is optional: the fruit alone may provide all the sweetness your child wants.
Wednesday: Cheese and Vegetable Skewers with Apple and Oat Bites
A fun school lunch that children can enjoy eating with their hands: cheese and vegetables threaded onto small skewers, served with apple slices dipped in lemon water to help keep their colour. Oat bites with no added salt and multi-grain cookies with carob syrup complete the lunchbox.
In the lunchbox:
- Small cheese and vegetable skewers
- Sliced apple
- Organic Oat Bites with no added salt
- Multi-grain and Carob Syrup Cookies
Thursday: Homemade Chicken Nuggets with Broccoli and Yoghurt Dip
Homemade chicken nuggets provide protein and taste even better when coated with crushed oat rusks with no added salt. Serve them with broccoli for vitamins and fibre, and a nectarine for a refreshing, sweet addition. A yoghurt and dill dip, packed in a separate container, completes the lunchbox and provides extra protein and calcium.
In the lunchbox:
- Homemade chicken nuggets coated with crushed Organic Sfakian Oat Rusks with no added salt
- Broccoli
- Yoghurt and dill dip
- A nectarine or another seasonal fruit
Friday: Boiled Egg with Toasted Bread with Oil and Oregano, and Carob Bites
Finish the week with a lunchbox that’s simple to prepare and full of flavour. The boiled egg provides high-quality protein, the crunchy toasted bread with oil and oregano provides energy, and the vegetables add vitamins and fibre. For a sweet finish, add a few carob bites with molasses and no added sugar.
In the lunchbox:
- Boiled egg
- Toasted Bread with Oil and Oregano
- Fresh vegetables your child enjoys eating
- Organic Carob Bites with Molasses with no added sugar
A Little Planning Makes School Lunchboxes Easier
You don’t need to start from scratch every morning. Choose the fruit the night before, wash the vegetables and prepare anything that can go in the fridge. In the morning, all that’s left is to add the crunchy items and close the lunchbox.
For foods such as yoghurt, cheese, eggs and chicken, make sure they are kept cold until your child eats them. Also check for any allergies and the school’s rules before choosing ingredients.
With a little preparation and a few combinations your child enjoys, packing a school lunchbox no longer has to be a daily headache. And if something comes home uneaten, that’s okay: it’s a good opportunity to ask what they’d prefer next time.
Frequently Asked Questions About School Lunchboxes
What can I prepare the night before?
You can wash the vegetables, prepare a dip or cook the chicken nuggets. Keep anything that needs refrigeration in the fridge and add the crunchy items in the morning.
How can I keep the lunchbox cold if there’s no fridge at school?
For lunchboxes containing yoghurt, cheese, eggs or chicken, use an insulated lunch bag with ice packs. Place the perishable foods close to the ice packs and keep the bag closed until lunchtime.
How much food should I put in the school lunchbox?
It depends on your child’s age and appetite, the timing of their break and their other meals throughout the day. Start with portions they usually eat and see what comes home uneaten so you can adjust the amounts.
What should I do if my child doesn’t like one of the ingredients?
Keep the basic combination and replace the ingredient they don’t like. For example, you could choose another seasonal fruit or vegetables they enjoy eating more. Give your child two options so they can take part in preparing the lunchbox.
How can I keep breadsticks and cookies crunchy?
Pack them in a separate compartment or container, away from the yoghurt, dips and cut fruit. Add them to the lunchbox in the morning, shortly before your child leaves for school.
Wishing you a creative and delicious school year!
