How to build a better lunch box

Takeaway breakfast preparation

Step 1:

Choose your base: breads and cereals

  • Choose from different grain-based foods including:bread, wraps, rolls, rice, pasta, cous cous, quinoa.
  • Choose wholemeal or wholegrain varieties where possible. These will help fill you up and get you through your day.


Choose lean meats, eggs and legumes

  • If adding meat to your lunch make sure you choose lean meats such as chicken, turkey, beef, ham, tuna or salmon.
  • To add some variety to your lunch box or as a meat alternative try kidney beans, chickpeas, lentils or boiled eggs.


Choose at least two serves of salad or vegetables

  • Add salad to your sandwich/roll/wrap.
  • Add half a cup of frozen veg to any leftovers.
  • Pack a salad.
  • Pack some vegetable sticks.
  • To add some colour try avocado, beetroot, grilled vegetables or tabbouleh.

Flavour with: low fat salad dressing, reduced-fat mayonnaise, mashed avocado, salsa, chilli sauce, tahini, chutney, horseradish, mustard or tomato-based pasta sauces

Step 2: Add some snacks

  • Base your snacks on fruit and vegetables. Other healthy snacks include nuts and seeds, reduced-fat yoghurt, dips and crackers, mini fruit based muffins.

Step 3: Drink plenty of water

  • Tap water is the best choice – try it chilled for a refreshing drink.
  • Swap fruit juice for a drink of water.
  • Swap soft drinks, cordials, sports drinks and iced teas for a glass of tap water.
  • Swap full-fat milk drinks for reduced-fat milk drinks.