Boss your kid’s lunchbox with our guide offering yummy and nutritious combos that won’t break the bank.

<p>When it comes to packed lunches, juggling nutrition, taste and budget can feel a little overwhelming. But healthy eating doesn’t have to be expensive or time-consuming. By doing a little pre-planning, making some smart choices and getting creative with ingredients, you can pack balanced, delicious lunches that will keep the kids content and give them the nutrients they need. This guide will provide you with nutritional info and a few meal-planning ideas to help you create packed lunches that your child will look forward to everyday.</p>

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<h2>HOW TO BUILD A BALANCED LUNCHBOX</h2>
<p>Variety is the key to a healthy packed lunch – this keeps things interesting each day and ensures children and young people are getting a variety of different nutrients. Buying the ingredients to make snacks is often cheaper than buying them pre-made; they can also be healthier too. Making healthy packed lunches is super simple; just pick one item from each of the five categories below (but feel free to add more fruit and veg, if you like) to build a tasty and balanced packed lunch.</p>
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<img src="https://ui.assets-asda.com/dm/packed-lunch-box__hero_GL?scl=1" alt="wraps and veg in lunchbox" style="height: auto;width: auto"/>
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<p><strong>1. Carbs</strong><br>Each lunchbox should be based around one portion of starchy food like bread, pasta, wraps, pitta, chapati, couscous, noodles or rice. Wholegrain, granary, multigrain or 50/50 options often contain more fibre which is something <a href="https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019/ndns-results-from-years-9-to-11-combined-statistical-summary" target="_blank">we aren’t eating enough of</a>. And remember – your freezer is your best friend! Freeze a small selection of different starchy carbs and defrost when needed to keep a variety of options on standby. Other examples include cooked potato, fruit loaf and raisin bread.&nbsp;&nbsp;&nbsp;</p>
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<p><strong>2. Protein</strong><br>When making sandwiches, wraps or pasta, opt for fillings lower in salt such a chicken, turkey and eggs. Pulses, tofu and nut butters are great plant-based options too. It is recommended that people have a portion of oily fish per week and so tuna and salmon are suitable for a healthy packed lunch.&nbsp;&nbsp;</p>
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<p><strong>3. Fruit</strong><br>Have at least one portion of fruit in the lunch box – the recommended amount is at least five portions of fruit and vegetables per day. This can come from fresh, frozen or tinned, but try to avoid fruits in syrups as these can be high in sugar. Examples include: <a href="https://www.asda.com/good-living/article/7-recipes-using-apples" target="_blank">apple</a>, pear, banana, clementine, <a href="https://www.asda.com/good-living/article/strawberry-recipes" target="_blank">strawberries</a>, grapes, kiwi, melon, <a href="https://www.asda.com/good-living/article/10-ways-with-pineapple" target="_blank">pineapple</a>, <a href="https://www.asda.com/good-living/article/mango-recipes" target="_blank">mango</a>, tinned fruits, raisins, dried apricots, sultanas.</p>
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<p><strong>4. Veg</strong><br>It’s important to include at least one portion of veg in their healthy packed lunch. This could be in a sandwich, wrap or pitta, grated into a sauce, or as a snack on the side with a dip. Pack in veggies such as cucumber, carrots, <a href="https://www.asda.com/good-living/article/tomato-recipes" target="_blank">tomatoes</a>, celery, pepper, sweetcorn, salad leaves or green beans.</p>
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<p><strong>5. Dairy</strong><br>Go for a plain yogurt and add fruit or choose lower sugar yogurts. Cheese is a good option to include in moderation but try to stick to the recommended portion size and go for lower fat versions if you can. Alternatively, choose a stronger-tasting cheese and use less of it. You could also bottle up some milk (or a plant-based version) as an alternative to water. If buying dairy alternatives, make sure they are fortified with calcium and other important nutrients like iodine.</p>

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<h2>LUNCHBOX IDEAS</h2>
<p>Consider building their lunches like a pick and mix; plan your shop with foods that work well together and get your little ones involved by inviting them to choose an item from each group to create their own DIY lunch. They’ll look forward to trying their own creation! Try these affordable, healthy* packed lunches to get you started, then experiment with ideas of your own.&nbsp;</p>
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<h3 style="text-align:left;">Pizza wrap, chicken pieces, cucumber and grapes</h3>
<p>Assemble the wrap by laying it flat, spread it with tomato purée and sprinkle over grated cheese, then roll up. For the snacks, prepare a reusable food storer with ready-to-eat sliced chicken. In another reuseable tub, slice up some cucumber and grapes.</p>
<div style="display: flex; justify-content: space-between;">
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<center><img src="https://ui.assets-asda.com/dm/asdagroceries/5051413481905_T1" alt="8 Wholemeal Wraps" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/wraps/the-bakery-at-asda-8-wholemeal-wraps-488-g/910000258811?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">8 Wholemeal Wraps</a></p></center>
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<center><img src="https://ui.assets-asda.com/dm/asdagroceries/5057172999088_T1" alt="Organic Tomato Purée Double Concentrate" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/passata-tomato-puree/asda-organic-tomato-puree-double-concentrate/1000383151156?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">Organic Tomato Purée Double Concentrate</a></p></center>
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<center><img src="https://ui.assets-asda.com/dm/asdagroceries/5054070071311_T1" alt="Grated Mild Cheddar Cheese" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/grated-sliced-cheese/just-essentials-by-asda-grated-mild-cheddar-cheese/910001183647?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">Grated Mild Cheddar Cheese</a></p></center>
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<center><img src="https://ui.assets-asda.com/dm/asdagroceries/5063089131664_T1" alt="Classic Chicken Breast Slices" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/sliced-chicken-turkey-breast/asda-classic-chicken-breast-slices/1000383166978?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">Classic Chicken Breast Slices</a></p></center>
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<center><img src="https://ui.assets-asda.com/dm/asdagroceries/5050854209970_T1" alt="Whole Cucumber" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/lettuce-cucumber/asda-whole-cucumber/43966703?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">Whole Cucumber</a></p></center>
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<center><img src="https://ui.assets-asda.com/dm/asdagroceries/5063089133071_T1" alt="Seedless Green Grapes" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/grapes/asda-crisp-juicy-seedless-green-grapes/1000383178069?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">Seedless Green Grapes</a></p></center>
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<h3 style="text-align:left;">Wholemeal bread with mashed boiled egg and spread, cucumber and tomato, strawberries and yogurt</h3>
<p>Cover one side of each slice of bread with a small amount of the soft spread. Boil an egg until hard-boiled (10–12 mins), then mash with a fork and sandwich between the two slices. Cut up some cucumber and tomatoes as a snack. Mix plain yogurt and raspberries, blueberries or chopped strawberries for another snack.</p>
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<center><img src="https://ui.assets-asda.com/dm/asdagroceries/5054781496717_T1" alt="Wholemeal Medium Sliced Bread" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/wholemeal-bread/the-bakery-at-asda-wholemeal-medium-sliced-bread/910002989489?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">Wholemeal Medium Sliced Bread</a></p></center>
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<center><img src="https://ui.assets-asda.com/dm/asdagroceries/5057172877393_T1" alt="Soft Spread" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/spreadable-butter/just-essentials-by-asda-soft-spread/1000376780322?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">Soft Spread</a></p></center>
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<center><img src="https://ui.assets-asda.com/dm/asdagroceries/20406097_T1" alt="6 Medium Free Range Eggs" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/free-range-eggs/asda-6-medium-free-range-eggs/20511?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">6 Medium Free Range Eggs</a></p></center>
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<center><img src="https://ui.assets-asda.com/dm/asdagroceries/5050854209970_T1" alt="Whole Cucumber" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/lettuce-cucumber/asda-whole-cucumber/43966703?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">Whole Cucumber</a></p></center>
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<center><img src="https://ui.assets-asda.com/dm/asdagroceries/5063089295397_T1" alt="Baby Plum Tomatoes" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/tomatoes-peppers/asda-sweet-fruity-baby-plum-tomatoes-300-g/1000383202879?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">Baby Plum Tomatoes</a></p></center>
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<center><img src="https://ui.assets-asda.com/dm/asdagroceries/5063089020357_T1" alt="Fat Free Greek Style Yogurt" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/natural-greek-yogurts/asda-just-essentials-fat-free-greek-style-yogurt-500-g/1000383153073?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">Fat Free Greek Style Yogurt</a></p></center>
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<div style="display: flex; justify-content: space-between;">
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<center><img src="https://ui.assets-asda.com/dm/asdagroceries/23024861_T1" alt="Raspberries" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/berries-cherries/asda-sweet-plump-raspberries/20384?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">Raspberries</a></p></center>
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<center><img src="https://ui.assets-asda.com/dm/asdagroceries/5054781443414_T1" alt="Strawberries" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/berries-cherries/asda-ripe-sweet-strawberries/910002901713?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">Strawberries</a></p></center>
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<center><img src="https://ui.assets-asda.com/dm/asdagroceries/5054781541660_T1" alt="Blueberries" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/berries-cherries/asda-sweet-bursting-blueberries/910003053065?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">Blueberries</a></p></center>
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<h3 style="text-align:left;">Tuna and sweetcorn pasta mixed with yogurt, tomato, and banana&nbsp;&nbsp;</h3>
<p>Boil as many portions of pasta as you need according to packet instructions. Add tinned tuna and sweetcorn to the boiled pasta and then stir through a little bit of yogurt to make it creamy. Box up some tomatoes and sliced banana in separate food tubs for the snacks.</p>
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<center><img src="https://ui.assets-asda.com/dm/asdagroceries/5054781952558_T1" alt="Wholewheat Fusilli" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/pasta-tubes-shells-spirals/asda-wholewheat-fusilli-500-g/1000052709765?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">Wholewheat Fusilli</a></p></center>
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<center><img src="https://ui.assets-asda.com/dm/asdagroceries/5054781874997_T1" alt="Tuna Chunks in Spring Water" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/tuna/asda-skipjack-tuna-chunks-in-spring-water/1000049687528?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">Tuna Chunks in Spring Water</a></p></center>
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<center><img src="https://ui.assets-asda.com/dm/asdagroceries/5054781248729_T1" alt="Sweetcorn in Water" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/tinned-vegetables/asda-sweetcorn-in-water-198-g/1000006994080?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">Sweetcorn in Water</a></p></center>
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<div style="width: 31%;">
<center><img src="https://ui.assets-asda.com/dm/asdagroceries/5063089020357_T1" alt="Fat Free Greek Style Yogurt" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/natural-greek-yogurts/asda-just-essentials-fat-free-greek-style-yogurt-500-g/1000383153073?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">Fat Free Greek Style Yogurt</a></p></center>
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<center><img src="https://ui.assets-asda.com/dm/asdagroceries/5063089295397_T1" alt="Baby Plum Tomatoes" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/tomatoes-peppers/asda-sweet-fruity-baby-plum-tomatoes-300-g/1000383202879?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">Baby Plum Tomatoes</a></p></center>
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<center><img src="https://ui.assets-asda.com/dm/asdagroceries/5063089466438_T1" alt="6 Bananas" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/bananas/asda-6-sweet-creamy-bananas/1000383217998?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">6 Bananas</a></p></center>
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<h2>MORE LUNCHBOX TIPS</h2>
<ul>
<li>Mix up how you prepare and present lunchbox items to make them more exciting for your little ones to eat like using cookie cutters to make heart-shaped sandwiches or watermelon cut into star shapes. Some chopped fruits like apples and avocadoes can turn brown throughout the day so squeeze over a little lemon to keep them looking fresh.&nbsp;&nbsp;</li>
<li>Pre-packaged snacks can be a real time saver, however, making your own can sometimes be cheaper. You could make this a Sunday afternoon activity with your child to make the snacks for the week ahead. Getting kids involved in cooking can make them more open to trying new foods. Try these <a href="https://www.asda.com/good-living/recipe/vegan-cranberry-and-white-chocolate-flapjacks" target="_blank">homemade flapjacks</a> which contain oats and dried fruit or adapt the recipe based on your favourites by mixing up with different fruits and nuts or try grating in some apple or carrot for extra fruit and veggies. Or have a go at replacing crisps and chocolate with alternatives like plain popcorn, chopped up veggies and low-fat houmous, rice cakes or malt loaf.</li>
<li>Buy a lunchbox with different compartments so you can pop all the different food groups into one easy-to-carry box without everything getting mixed up or mushy.</li>
<li>When you’re short on time, a thermal flask is great for keeping leftovers warm from the night before. Alternatively, use it to keep fruit and veg chunks cool on warmer days.&nbsp;</li>
<li>Keep kids hydrated with water or semi-skimmed milk and avoid fizzy drinks or juices with added sugars.</li>
</ul>
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<h2>Supplies for packing their lunches…</h2>
<div style="display: flex; justify-content: space-between;">
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<center><img src="https://ui.assets-asda.com/dm/asdagroceries/T_5057172703333_T1?hei=400&wid=400&scl=4.5" alt="Blue Bento Box with Dressing Cup" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/kids-dining/george-home-bento-box-with-dressing-cup-colour-may-vary/1000305802774?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">George Home Bento Box with Dressing Cup</a></p></center>
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<center><img src="https://ui.assets-asda.com/dm/asdagroceries/T_5054781633945_T1" alt="Blue Bottle" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/kids-lunchbags-bottles/george-home-blue-bottle/1000005378527?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">George Home Blue Bottle with Sippy Straw</a></p></center>
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<center><img src="https://ui.assets-asda.com/dm/asdagroceries/T_5057172895991_T1" alt="Dinosaur pictures Food Flask with green spork" style="height: auto;width: auto"/>
<p><a href="https://groceries.asda.com/product/kids-lunchbags-bottles/george-home-dinosaur-food-flask/1000383155635?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">George Home Dinosaur Food Flask</a></p></center>
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<p>Pick up everything you need from Asda to make fun and nutritious pack lunches all week long. Either head to <a href="https://storelocator.asda.com/" target="_blank">your nearest Asda store</a> or order online at <a href="https://www.asda.com/?utm_source=referral&utm_medium=article_healthy-packed-lunches&utm_campaign=Good-Living" target="_blank">Asda.com</a>.</p>
<p>For more information on how to achieve a healthy, balanced diet, head to <a href="https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/" target="_blank">The Eatwell Guide</a>.</p>
<p>*Cheese, Chicken and Tuna are high in protein, Protein is needed for normal growth and development of bone in children.</p>

Healthy Packed Lunches for Kids

By Asda Good Living,5th August 2024

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