Dietitian approved recipes, healthy eating notes and ebooks

My Lunch Box

The school / work lunch box seems to be a problem for many and a common sabotage area when it comes to health and weight management. Between complaints of a lack of time and inspiration and fussy children, packing a nutritious lunch box seems to be a set back for many.

The lunch box is more important that most people give it credit. It can hold 2-3 meals of the recommended 5 smaller meals each day. It is essential to make use of the lunch box as the nutritional opportunity that it is. And while some moms do a great job for their kids, they often neglect their own lunch box which in essence has all the same requirements of fibre, protein, healthy fats, vitamins and minerals. These key nutrients need to be supplied by key elements such as high fibre starch, fruits, vegetables, meat or beans.

The trick is to keep your lunch box framework simple and to remember that there is nothing wrong with an old fashioned sandwich so long as it supplies the nutrients mentioned above. A simple white bread jam sandwich will not have the same nutrient value as some leftover chicken, shredded with lettuce, carrot and mayo and sandwiched between two slices of whole-wheat, low Gi bread.

If however, you or your kids find sandwiches too boring of a lunch or you need extra snack options for extra long days, the lunch box ideas below should assist you. Find my lunch recipes here.

Lunch Box Inspiration

Mid – Morning Snack


Sport / Homework Snack


Salad kebabs

Homemade popcorn

Bran muffin

Pita bread pizza

Peanut butter biscuits

Fresh fruit

Cracker bread & cheese

Jungle Oats bars


Tuna mayo toasties

Provitas & cottage cheese

Fruit salad

Biltong sandwich

Provitas & peanut butter

Veggie sticks & cottage cheese

Melba toast & cheese

Cheese wedges

Veggie sticks & hummus

Rice cakes & Marmite

Fresh fruit

Homemade popcorn

Pasta salads

Lean biltong

Celery sticks & peanut butter

Chicken mayo roll (brown)

   Maize based chips

(1 x week)

Peanuts & raisins

Provitas & hummus


Pretzels (plain salted)

Homemade burger (brown)

Bran muffin

Provitas & cottage cheese


Nuts (handful)


lunch box ideas

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