If you’re packing lunches for your kids every week, I understand first-hand that it’s no easy feat. The mental load of planning, prepping, and presenting food your kids will actually eat (and ideally enjoy!) can feel like a full-time job. Not only are parents expected to provide a rainbow of nutritious snacks, but those snacks also need to be liked—especially by fussy eaters. And when you have kids of different ages, it presents a whole new level of challenge.
Children typically need similar types of food going into the lunch box throughout primary school – with a good balance of protein, carbs, plant foods and healthy fats. As they get older, they may require more food in the lunch box (eg more carbs) if they are really active.
Regardless of age, every lunchbox should include a mix of the following:
- Slow release (low GI) carbohydrates to provide a sustained release of energy into the blood stream over the day – this helps to keep blood sugar levels stable which supports good concentration and learning, together with happier mood at pick up.
- Plant foods – aim to include plenty of colour and 2 different coloured vegies into the lunch box.
- Quality Protein – shredded chicken, boiled or mashed egg, tuna and legumes such as baked beans or hommus are all good options here.
- Good fats – Avocado is a great source of healthy fats since nuts aren’t typically allowed in lunchboxes due to allergies.
Having a few systems and a framework in place can help you build a lunchbox that is age appropriate, nutritious and delicious. Let’s break it down.
Toddlers (Ages 2–4)
Toddlers thrive on variety and familiarity. Lunchboxes should focus on finger-friendly options and smaller portions. If your little one is a fussy eater, include iron and fibre rich foods such as hommus, homemade wholemeal muffins, or raw veggie sticks with hummus.
What to include:
- A protein-rich food: shredded chicken, boiled egg, or hummus
- A carbohydrate source: small sandwich squares, wholemeal wrap, or pasta spirals
- Fruit & veg: banana, chopped fruit (skin on where possible) berries, dried fruit or chopped veggie sticks
- Calcium rich food such as edamame, cheese, yoghurt or soy yoghurt
- A fun extra: mini muffin, rice cracker, or homemade bliss ball
Tip: A bento or “platter” style lunchbox can make food feel fun and approachable for little eaters… but not essential.
Early Primary (Ages 5–7)
As kids start school, they need energy to keep up with long days of learning and playing. Focus on slow-release energy foods and maintaining a balance across food groups.
What to include:
- Sandwich or wrap with protein (egg, tuna, chicken breast, hommus or falafel)
- Crunchy veg like cucumber or cherry tomatoes
- Fruit (cut or whole depending on ability)
- Healthy fat such as avocado/olives
- Calcium rich food such as edamame, yoghurt or soy yoghurt
- 1-2 homemade or packaged snacks (muesli bar, popcorn, oat slice)
Tip: Encourage them to help pack their lunch. It builds confidence and ownership, which increases the chance they’ll actually eat it.
Tweens (Ages 8–12)
By this stage, kids are more independent and developing stronger food preferences. The goal is to offer choices that are satisfying, balanced, and not overly packaged. Involving tweens in planning and prepping their lunches will help foster healthy habits for life.
What to include:
- Hearty sandwich with grainy bread + protein (grilled chicken, boiled egg, tuna, tofu, hommus) and salad
OR leftovers (like veggie frittata or pasta) - At least one fruit and one veggie option (ideally including healthy fats – olives, avocado)
- 2+ snacks: Hommus + crackers, homemade muffin, popcorn, roasted chickpeas, or nut-free bliss balls
- Dairy or calcium-rich snack (yoghurt, soy yoghurt or edamame)
Tip: Teach tweens to listen to their bodies. Encourage them to pack food that fills them up and makes them feel good—not just what their friends are bringing.”
The perfect lunchbox isn’t about perfection — it’s about consistency, balance, and flexibility. Not every day has to be a Pinterest masterpiece. What matters most is that your child gets used to seeing a variety of foods, learns to trust their appetite, and enjoys the ritual of eating lunch at school.
By Karina Savage, Paediatric dietitian and founder of Nourishing Kids.
About Karina Savage
Karina holds a Bachelor of Science in Nutrition and Dietetics. She has 23 years of Clinical Experience in Paediatric Nutrition and is a regular guest on Channel 7’s Sunrise. Karina is also the host of The Easy Feed podcast and is a published author in Paediatric Research. As a mum herself, Karina understands the never-ending worry that comes with feeding kids.
She helps parents to improve their child’s eating habits and nutrition inside Nourishing Kids. To learn more about it click here
