Pack a nutritional punch in the school lunch

Packing nutritious foods for school lunch will help kids stay active and help with concentration and learning throughout the day.

Accredited dietitian and mother-of-two, Kate Di Prima, provides some tips and tricks for packing a healthy lunch for the kids that will get eaten!

“Lunch is one of the most important meals for school age kids, and it often comes home untouched. With a bit of forethought and planning, a nutritious and appealing lunch box can be very quick and easy to prepare," Kate believes. 

Her main advice: plan ahead. With that, here's Kate's best weekly lunch box meal plan.

Day 1

Morning Tea

  • Yoghurt (approx 100g serve)
  • Wholegrain crackers spread with vegemite


  • Corned beef, tomato, lettuce and cream cheese in pita pocket
  • Fruit in season eg. seedless grapes


Morning Tea

  • Banana Pikelets
  • Yogurt drink


  • Tuna, avocado and salad roll
  • Dried or fresh fruit e.g. apricots

Tip: Make pikelets ahead and freeze for quick lunch box treats OR buy mini wholemeal ready-made variety and top with a little low fat cream cheese and sliced banana.


Morning Tea

  • Yoghurt
  • Wholegrain muesli bar


  • A turkey sandwich
  • Fruit in season e.g. chopped melon – can be frozen for extra chill




Morning Tea

  • Veggie sticks with hummus (or Mexican Salsa)
  • Milk drink


  • Leftover homemade pizza (make use of your leftovers! Kids won't be able to re-heat at school, but many still love a cold pizza)
  • Fruit in season e.g. sliced watermelon


Morning Tea

  • Cheese wedges – 1 wedge or cheese stick (approx. 20g)
  • Wholegrain crackers


  • Mini meatball salad (use leftover rissoles!)
  • Cut apples with lemon juice

About Kate Di Prima: Kate, 42, is an accredited practicing dietitian in Brisbane with 20 years’ experience. She runs two private practice clinics and provides corporate consulting services to many companies. The author of two cookbooks, lunchbox cards and co-author of two self-help books, she is passionate about the health and nutrition of families. Kate has two school-aged children: Jack and Rosie.

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