Food & Drink Magazine

Back to School: 8 Days of Lunchboxes

By Teresa Ulyate @couscousblog

Let me start this post by saying that as parents I don’t think we need to be packing gourmet Pinterest-worthy lunchboxes every day, we are pressured enough as it is! However, I do think that variation and balance are important, and so the purpose of this post is simply to put lots of ideas out there so you can pick and choose the components that you think your children will enjoy and that are do-able in your home.

Back to School: 8 Days of Lunchboxes

Eight days of wholesome and balanced lunchbox ideas that are delicious and easy to prepare.

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Back to School: 8 Days of Lunchboxes

Eight days of wholesome and balanced lunchbox ideas that are delicious and easy to prepare.

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If I’m honest this blog post is as much for me as it is for all of you. As we settle into another school year I needed to think of some fresh ideas for the daily lunchboxes, and I loved putting together this list which includes some of my childrens’ favourites and some new ideas.

Back to School: 8 Days of Lunchboxes

Eight days of wholesome and balanced lunchbox ideas that are delicious and easy to prepare.

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I’ve tried to create a balance in each box, with a combination of protein and grains, fresh fruit and veg, dairy and a snack. My children are in the thick of primary school with longer days and more extra murals, so they really need a lunchbox that can keep them full and sustain them for the day. You can adapt these ideas to suit your child’s needs and tastes or just pick and choose the elements that you like.

Back to School: 8 Days of Lunchboxes

Eight days of wholesome and balanced lunchbox ideas that are delicious and easy to prepare.

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I’ve created eight lunchbox variations with school children in mind, but these ideas will work for office lunchboxes too! I hope you find these suggestions useful when planning the weekly lunchboxes and a way of making this necessary chore easier and more fun. (Get the kids to help you too!)

Back to School: 8 Days of Lunchboxes

Eight days of wholesome and balanced lunchbox ideas that are delicious and easy to prepare.

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Eight days of wholesome and balanced lunchbox ideas that are delicious and easy to prepare.

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Make ahead and prep tips:

  • Use leftover roast chicken for the chicken pinwheels. These can be prepared the night before.
  • Prepare the tuna quesadilla filling the night before.
  • Cut up veggie sticks and prepare boiled eggs in advance and store in the fridge.
  • Use store bought falafel and bake in the morning (they don’t take long) or make your own falafel from scratch in bulk and freeze.
  • The muffins and muesli wedges freeze well so keep a stash in the freezer to grab when needed.
  • Use any fresh or leftover veg in the pasta salad, it’s a super way to use up bits and pieces that are sitting around in the fridge.

Back to School: 8 Days of Lunchboxes

Eight days of wholesome and balanced lunchbox ideas that are delicious and easy to prepare.

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DAY 1

  • Falafel with mini pita bread, hummus and tzatziki
  • Diced cucumber and tomato
  • Plain yoghurt topped with stewed fruit (recipe below) and toasted seed mix 
  • Popcorn

DAY 2

  • Chicken tortilla pinwheels made with a wholewheat wrap
  • Fresh grapes and strawberries (halve them and combine)
  • Veggie sticks (carrots, cucumber, baby corn)
  • Honey and seed bar

DAY 3

  • Tomato and pesto muffin (recipe below)
  • Watermelon cubes
  • Halved cherry tomatoes and cucumber slices
  • Babybel or any cheese cubes
  • Choc nut energy balls

DAY 4

  • Wholewheat pesto pasta salad (recipe below) with chicken frikkadels
  • Fresh pineapple cubes
  • Plain yoghurt topped with blueberries and toasted seed mix 
  • Apple and cranberry muesli wedge

DAY 5

  • Sesame crackers with hummus and tzatziki or mozzarella cubes
  • Carrot and apple muffin
  • Red pepper strips and sugar snap peas
  • Raw nut mix

DAY 6

  • Cheesy tuna quesadillas on a wholewheat wrap (recipe below)
  • Fresh apple slices
  • Chopped salad (crunchy lettuce or baby spinach, quartered cherry tomatoes, sweetcorn, diced cucumber)
  • Chocolate macadamia nut butter (for dipping the apples)

DAY 7

  • Whole boiled egg
  • Rice cakes/crackers with hummus for dipping
  • Small banana
  • Baby corn
  • Plain yoghurt topped with raspberries and chia seeds
  • Veggie crisps

DAY 8

  • Trail mix (recipe below)
  • Cocktail pita breads with cottage cheese and avocado
  • Clementine or orange wedges
  • Chocolate energy square

LUNCHBOX RECIPES

EASY STEWED MIXED FRUIT

1.) Place mixed dried fruit in a saucepan and cover with hot water. Stew gently for 10 minutes or until the fruit is soft.

2.) Drain and set aside to cool. Store in an airtight container in the fridge.


TOMATO AND PESTO MUFFINS (Makes 12)

  • 12 paper cases
  • 40 g sun-dried tomatoes
  • 190 g cake flour
  • 7.5 ml (1½ tsp) baking powder
  • 2.5 ml (½ tsp) fine salt
  • 5 ml (1 tsp) dried oregano
  • 5 ml (1 tsp) paprika
  • 2 large eggs
  • 100 ml milk
  • 75 ml plain yoghurt
  • 100 ml sunflower oil
  • 100 g plain chevin soft goat’s cheese or feta cheese
  • 25 g baby spinach, shredded
  • 30 ml basil pesto

1.) Preheat the oven to 180ºC. Line a muffin tray with the paper cases. I like to give the cases a light spray with cooking spray.

2.) Place the sun-dried tomatoes in a small bowl. Cover with boiling water and set aside to hydrate for 15 minutes. Drain and discard the water. Allow the tomatoes to cool for a few minutes then chop up roughly.

3.) Sift the flour, baking powder and salt into a mixing bowl Stir in the oregano, paprika and sun-dried tomatoes.

4.) In a separate jug combine the eggs, milk, yoghurt and oil. Make a well in the center of the dry ingredients and add the wet ingredients. Stir until just combined. Crumble in the chevin and add the spinach. Fold in.

5.) Divide the batter between the paper cases. Add half a teaspoon of pesto to the top of each muffin and give it a small swirl with a toothpick.

6.) Bake for 20 minutes or until cooked through. Transfer to a cooling rack to cool slightly before serving.

PASTA SALAD (Serves 3 – 4)

  • 125 g wholewheat pasta of your choice (or chickpea pasta)
  • 80 ml (⅓ cup) ready made pesto (any flavour)
  • 60 ml (¼ cup) cooked peas
  • 60 ml (¼ cup) cooked sweetcorn
  • salt and pepper, to taste
  • 30 ml (2 tbsp) toasted walnuts (or pecans), roughly chopped

1.) Cook the pasta until al dente. Drain and set aside to cool slightly.

2.) Add the pesto, peas and sweetcorn and mix well to combine. Season with salt and pepper. Allow to cool, then store in an airtight container in the fridge. Top with walnuts before packing/serving.

Variation idea: Add a small handful of baby spinach leaves or rocket to the salad for extra nutrition and crunch.


CHEESY TUNA QUESADILLAS (Serves 2)

  • 1 x 170 g tin tuna, drained
  • 2 – 3 tbsp mayonnaise
  • freshly ground black pepper, to season
  • 4 wholewheat wraps
  • 125 ml (½ cup) grated cheddar cheese

1.) Combine the tuna and mayonnaise in a small bowl. Season with pepper.

2.) Place two of the wraps on the work surface. Spread the tuna over the wraps and sprinkle with cheese. Place another wrap on top of the filling. Heat a non-stick frying pan over a medium heat and dry fry each quesadilla for a few minutes on each side until golden and the cheese has melted. Cut into wedges and set aside to cool.

Variation idea: Add some Dijon mustard or sriracha sauce to the mayonnaise for even more flavor.


TRAIL MIX

  • 125 ml (½ cup) raw almonds
  • 60 ml (¼ cup) cashews
  • 30 ml (2 tbsp) pumpkin seeds
  • 30 ml (2 tbsp) sunflower seeds
  • 30 ml (2 tbsp) coconut flakes
  • 30 ml (2 tbsp) dried cranberries

1.) Combine all the ingredients in a bowl. Store in an airtight container.

Variation idea: Add roasted chickpeas for added protein or dark chocolate chips for a decadent version.


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