Health advice

Healthy lunchboxes: what to pack for a balanced school lunch

More baby and child health
A healthy lunchbox.

Tips for packing healthy, nutritious lunches

Balanced meals can help maintain normal energy levels, support weight management and promote better health.

If you need help packing healthy lunches, we have tips to get you started.

Reviewed by: Neil Raichura, Clinical Pharmacist and Independent Prescriber

Published: August 2025

Next review: August 2028

Neil Raichura, Clinical Pharmacist and Independent Prescriber at Well Pharmacy
What types of food should I include in my child’s lunch box?

A healthy, balanced diet will support normal development. This is because it should contain the vitamins, minerals and nutrients your child needs. To pack a nutritionally balanced lunchbox, you should aim to include:

  • 1 or 2 portions of fruit or vegetables. Try adding vegetables to pasta or a sandwich.
  • Carbohydrates. Potatoes, rice, pasta and bread all contain complex starches that will release energy throughout the day.
  • Sources of protein. Meat, tofu, beans and pulses contain protein. They can be used as a sandwich filling or as sides to the other food items in your child’s lunchbox.
  • Sugar-free drinks. Children don’t always recognise the signs of thirst. Packing enough water or a sugar-free drink for them can help them stay hydrated throughout the day.1,2
How can I manage portion sizes?

Controlling the portions of food your child eats can help them maintain a healthy weight. You can pack enough food by using your child’s hand as an indicator of portion size. They will need:

  • A palm-sized piece of protein.This can be cut up to make it easier for them to eat.
  • A fist-sized portion of fruit. A small apple, slices of melon or tangerine.
  • A A fist-sized portion of carbohydrate. Couscous, pasta, rice or a sandwich.
  • A 2 handfuls of vegetables. Carrot sticks or sweetcorn.3
Will my child need snacks?

Every school will have its own policy on snacks.2 If your child’s school allows them to be included in a lunchbox, consider packing foods like:

  • Plain popcorn
  • Breadsticks
  • Mixed dried fruit
  • Nuts2

Your child might not want or need to have a snack during the day. However, they can help boost their energy, especially when they have been active. You may choose to give them an after-school snack if you’d prefer.

A balanced lunch for children.

Dos

  • Prepare in advance. Planning can save you time and help you cut costs. It can also help you avoid relying on unhealthy options to fill your child’s lunch box.
  • Try new things when you can. Adding variety can help familiarise your child with new foods.
  • Get your child involved. Asking your child to help pack their own lunch can help them learn about healthy eating. They might be more willing to eat their lunch if they’ve chosen the items included or helped prepare them.
  • Make it look good. Food that looks good will appear more appetising to your child. Choosing a lunchbox that they like can also encourage them to eat during the day.
  • Apply for free school meals if you’re eligible. Your child might qualify for free school meals. You can check your eligibility and apply for it through your local council. These meals are nutritionally balanced. 4

Don'ts

  • Leave lunch prep late. If you pack your child’s lunchbox late, it makes it more likely that you’ll add in unhealthy foods and snacks.
  • Make the same things repeatedly. Eating the same foods over and over again can limit the nutrition your child gets from their meals. They might also get bored with eating the same things. If you can, try to add new ingredients or foods to their lunchboxes.
  • Pack too much or too little. Portions that are too big or too small can leave your child feeling hungry or too full.
  • Forget about hydration. Drinking fluid throughout the day can help your child’s concentration. Drinks like water and milk are recommended by the NHS for maintaining normal hydration levels. Fizzy, sugary drinks should be avoided.1

Free school meals: how can I tell if my child is being served healthy food?

If you’ve applied for free school meals for your child, they will be given food that supports a healthy, balanced diet.

Their meals will include:

  • 1 or more portions of fruit and vegetables
  • 1 or more portions of carbohydrate, like bread or pasta
  • a portion of food containing milk or dairy
  • a portion of meat or poultry on 3 or more days each week
  • oily fish once or more every 3 weeks.4

Your child’s school meals will also be low in sugar, salt and fat. 4

A little boy eating a school lunch.
What should I do if my child has allergies?

If your child is allergic to certain ingredients, you should let their school know.

They are required by law to show any allergen ingredients on the food they serve. They should also provide guidance to both students and staff to help build awareness of food allergies and how everyone can feel safe during meal times.

If you are preparing food for your child at home, you can use allergy-safe practices to help avoid reactions. This includes:

  • Keeping allergens separate from other foods
  • Checking the ingredients of any prepackaged foods
  • Avoiding the use of toppings or decorations, especially if you aren’t certain of their ingredients
References
  1. Water, drinks and hydration. nhs.uk. February 23, 2022. Accessed August 14, 2025. https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/
  2. Healthy lunchboxes - Food A Fact Of Life. Accessed August 14, 2025. https://www.foodafactoflife.org.uk/whole-school/whole-school-approach/healthy-lunchboxes/
  3. Healthy Lunch Boxes • Living Well Bradford. Living Well. Accessed August 14, 2025. https://mylivingwell.co.uk/eating-well/swap-well-to-eat-well/healthy-lunch-boxes/
  4. School meals - food standards. GOV.UK. Accessed August 14, 2025. https://www.gov.uk/school-meals-food-standards
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