• Healthier lunchboxes and picnics

    Pick a healthier packed lunch or picnic! We've got loads of tasty and easy to prepare ideas that everyone can enjoy - and they're great value too.

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Packed lunches or school dinners?

These days, school dinners are probably healthier than most packed lunches. But if you want to make a packed lunch, we’ve got some great ideas for you. Just choose a week from the list below, and in no time you'll have delicious lunchbox ideas for all the family.

Take the lunchbox list with you when you shop - it will help you avoid reaching for tempting, less healthy foods, and it could save you time and money too!

Lunchbox list

For kids aged 5-8 - first week

Monday

  • Banana sandwich with wholemeal bread
  • Tomato
  • Boiled egg
  • Low-fat fruit yoghurt
  • Small box of raisins
  • Semi-skimmed milk

Tuesday

  • Tuna and sweetcorn wholemeal roll
  • Reduced-fat cheese triangle
  • Satsuma
  • Apple juice, unsweetened

Wednesday

  • Pasta and sausage salad (with spring onion and red pepper)
  • Stewed apple and blackberry with crumble top
  • Reduced-fat natural yoghurt
  • Bottle of water

Thursday

  • Edam cheese, ham and lettuce pitta pocket
  • Tomato
  • Small flapjack
  • Nectarine
  • Reduced-fat yoghurt drink

Friday

  • Houmous, red pepper and grated carrot wrap
  • Grapes
  • Creamed rice pot
  • Slices of malt loaf
  • Bottle of water

For kids aged 5-8 - second week

Monday

  • Tinned sardine bagel
  • Tomato
  • Kiwi
  • Bottle of water

Tuesday

  • Egg and tomato roll
  • Two oatcakes and low-fat cheese
  • Carrot sticks
  • Dried apricots
  • Semi-skimmed milk

Wednesday

  • Potato and sausage salad (with spring onion, pine nuts and low-fat plain yogurt)
  • Fruit and low-fat fromage frais
  • Slices of fruit bread
  • Pear
  • Bottle of water

Thursday

  • Corned beef sandwich on wholemeal bread
  • Low-fat soft cheese with vegetable dippers (cucumber sticks, red and green pepper strips)
  • Banana
  • Yoghurt drink

Friday

  • Wholemeal English muffin pizza (with cheese, cherry tomatoes and spinach)
  • Nectarine
  • Banana and blueberry smoothie (made with semi-skimmed milk)

For kids aged 9 and over, & adults - first week

Monday

  • Double-decker sandwich with ham (reduced salt) and salad
  • Mini blueberry muffin
  • Mixed dried fruit
  • Kiwi
  • Bottle of water

Tuesday

  • Tuna pasta salad (with spring onion, green pepper and cherry tomatoes)
  • Fresh fruit salad with low-fat fromage frais
  • Slice of banana cake
  • Apple juice, unsweetened

Wednesday

  • Mexican chicken wrap
  • Carrot sticks and baby corn
  • Mixed fruit salad
  • Slices of malt loaf
  • Yoghurt drink

Thursday

  • Spicy beans and vegetables
  • Mini pitta pockets
  • Raspberries
  • Low-fat fromage frais
  • Fruit smoothie (made with semi-skimmed milk)

Friday

  • Tinned salmon salad baguette (with cucumber, lettuce and low-fat plain yogurt)
  • Flapjack with dried apricots
  • Orange
  • Bottle of water

For kids aged 9 and over, & adults - second week

Monday

  • 6 oatcakes
  • Double Gloucester cheese
  • Chutney
  • Salad
  • Fruit scone
  • Apple juice, unsweetened

Tuesday

  • Cold spicy chicken strips
  • Rice with beans and peas
  • Slice of Jamaican ginger cake
  • Low-fat plain yoghurt
  • Fruit smoothie

Wednesday

  • Smoked mackerel and potato salad (with mushrooms and spring onions)
  • Yoghurt
  • Slice of carrot cake
  • Apple
  • Orange juice, unsweetened

Thursday

  • BLT (grilled bacon, lettuce and tomato sandwich)
  • Mixed seeds
  • Grapes
  • Dried apricots
  • Drinking yoghurt

Friday

  • Poppy seed bagel with liver pate and cucumber
  • Carrot sticks
  • Small box of raisins
  • Semi-skimmed milk

For kids aged 9 and over, & adults - third week

Monday

  • Wholemeal muffin with tinned pilchards, cream cheese and cucumber
  • Cherry tomatoes
  • Date slice
  • Kiwi fruit
  • Bottle of water

Tuesday

  • Ham and tomato sandwich on wholemeal bread
  • Vegetable dippers and guacamole
  • Dried apricots
  • Milk smoothie

Wednesday

  • Egg and tomato pitta pockets
  • Slices of malt loaf
  • Yoghurt
  • Slices of canned fruit in juice
  • Bottle of water

Thursday

  • Pasta salad (with spring onions, yellow and green pepper)
  • Fruit fromage frais
  • 2 plums
  • Apple juice, unsweetened

Friday

  • Sliced beef roll with cucumber and lettuce
  • Reduced-fat coleslaw
  • Low-fat fruit yogurt
  • Pear
  • Semi-skimmed milk

For kids aged 9 and over, & adults - fourth week

Monday

  • Meat spread and cucumber sandwich
  • Low-fat soft cheese and carrot sticks
  • Nectarine
  • Apple juice, unsweetened

Tuesday

  • Turkey ham baguette with lettuce
  • Tomato
  • Low-fat fruit yoghurt
  • Fruit cocktail
  • Grapefruit juice, unsweetened

Wednesday

  • Egg, cress and reduced-calorie mayonnaise in granary roll
  • Plain popcorn (small packet)
  • Cucumber and carrot batons
  • Canned peach slices in juice
  • Milkshake

Thursday

  • Potato salad with spring onion, mixed beans and avocado (in low-fat plain yogurt)
  • Cherry tomatoes
  • Ready-to-eat apricots
  • Mango slices
  • Bottle of water

Friday

  • Mackerel and rice salad with tomato sauce and mixed vegetables
  • Orange
  • Fruit fromage frais
  • Semi-skimmed milk

For kids aged 9 and over, & adults - fifth week

Monday

  • English muffin toasted, with reduced-fat hard cheese, tomato and ham slices (reduced salt)
  • Grapes
  • Slices of malt loaf
  • Orange juice, unsweetened

Tuesday

  • Tuna and sweetcorn sandwich (brown bread with reduced-calorie mayonnaise)
  • Kiwi fruit
  • Muesli yoghurt, low-fat
  • Scotch pancake
  • Bottle of water

Wednesday

  • Chicken salad (tomato, cucumber, lettuce) with West Indian bread
  • Mango slices
  • Pepper slices
  • Fruit scone
  • Semi-skimmed milk

Thursday

  • Rye bread and low-fat cream cheese
  • Green salad with celery sticks and apple slices
  • Small packet of mixed seeds and raisins
  • Low-fat fruit fromage frais
  • Grapefruit juice, unsweetened

Friday

  • Skinless chicken drumsticks
  • Salad with sweetcorn and tomato
  • Banana bread
  • Melon
  • Bottle of water

For kids aged 9 and over, & adults - sixth week

Monday

  • English muffin toasted, with reduced-fat hard cheese, tomato and ham slices (reduced salt)
  • Grapes
  • Slices of malt loaf
  • Orange juice, unsweetened

Tuesday

  • Tuna and sweetcorn sandwich (brown bread with reduced-calorie mayonnaise)
  • Kiwi fruit
  • Muesli yoghurt, low-fat
  • Scotch pancake
  • Bottle of water

Wednesday

  • Chicken salad (tomato, cucumber, lettuce) with West Indian bread
  • Mango slices
  • Pepper slices
  • Fruit scone
  • Semi-skimmed milk

Thursday

  • Rye bread and low-fat cream cheese
  • Green salad with celery sticks and apple slices
  • Small packet of mixed seeds and raisins
  • Low-fat fruit fromage frais
  • Grapefruit juice, unsweetened

Friday

  • Skinless chicken drumsticks
  • Salad with sweetcorn and tomato
  • Banana bread
  • Melon
  • Bottle of water

Pack the perfect picnic

You could take some of the combinations from the lunchbox list, above, on your picnic. Or for more suggestions, why not try some of the recipes below? They're easy, and what's more they're delicious too!

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Healthy family meal portions

See how much of each food group you should be eating.

Find out about the eatwell plate

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