Packing an Everyday Lunchbox

Packing an everyday lunchbox does not have to contain complicated or expensive ingredients. Follow the guide below to make packing an everyday lunchbox quick and easy:

Veg & Fruit Break:
Vegetables or fruit

Recess:
Vegetables or fruit + 1-2 everyday snacks

Lunch:
A meal made with everyday foods, such as a sandwich, wrap, salad, pasta or rice dish

Drink:
Water and/or reduced fat plain milk

Don’t forget to add an ice brick to keep the food cool and safe or use a good quality thermos for hot foods (if permitted at your school). 

 

SWAP IT Monday to Friday

 

See everyday lunchbox examples below to use as a guide and give you inspiration when packing your own everyday lunchbox. 

 

Veg & Fruit Break: Red capsicum sticks

Recess: Wholegrain cereal bites, tinned fruit in natural juice

Lunch: Multigrain wrap with chicken, cheese, carrot and lettuce

Drink: Water

Ice brick

Veg & Fruit Break: Cherry tomatoes

Recess: Roasted sweet potato chunks, hummus, Cheerios 

Lunch: Raisin bread sandwich with banana 

Drink: Water, reduced fat plain milk

Ice brick

Veg & Fruit Break: Tomato chunks, papaya  

Recess:Rice pudding with mango and rice crackers

Lunch: Chicken drumstick Sambar  

Drink: Water, reduced fat plain milk

Ice brick, thermos

Veg & Fruit Break: Roasted cauliflower 

Recess: Kiwi fruit, reduced fat fruit yoghurt 

Lunch: Wholemeal wrap with falafel, labneh, baby spinach and tomato 

Drink: Water

Ice brick

Veg & Fruit Break: Apple

Recess: Sugar snap peas, baked beans 

Lunch: Wholemeal sandwich with chicken, lettuce and avocado 

Drink: Water, reduced fat plain milk 

Ice brick

Veg & Fruit Break: Cucumber sticks 

Recess: Roasted fava beans, orange chunks

Lunch: Vegetable fried rice with egg 

Drink: Water, reduced fat plain milk 

Ice brick

Veg & Fruit Break: Green beans

Recess: Sliced apple, reduced fat fruit yoghurt 

Lunch: Spring onion pancakes 

Drink: Water

Ice brick

Veg & Fruit Break: Celery sticks 

Recess:Plain air-popped popcorn, strawberries

Lunch: Wholemeal roll with egg and lettuce 

Drink: Water, reduced fat plain milk 

Ice brick

Veg & Fruit Break: Watermelon skewers 

Recess:Cherry tomatoes, cheese cubes, rice crackers

Lunch: Tuna and vegetable pasta salad 

Drink: Water

Ice brick

Veg & Fruit Break: Fruit salad

Recess: Celery sticks, corn fritters, mini cheese snacks

Lunch: Noodle stir-fry with chicken and vegetables

Drink: Water

Ice brick, thermos

Veg & Fruit Break: Grapes

Recess: Omelette roll with egg and green leafy vegetables, roasted fava beans

Lunch: Indian curried fried rice with chickpeas

Drink: Water, soy milk 

Ice brick

Veg & Fruit Break: Mandarin

Recess: Fruit scone, green beans with tzatziki 

Lunch: Chicken and vegetable rice paper rolls

Drink: Water, reduced fat plain milk  

Ice brick

Veg & Fruit Break: Carrot sticks  

Recess: Reduced fat fruit yoghurt, grapes

Lunch: Wholemeal sandwich with tuna, tomato and lettuce  

Drink: Water

Ice brick

Veg & Fruit Break: Grapes

Recess: Pikelets, corn on the cob 

Lunch: Mixed vegetable and chicken salad with cous cous 

Drink: Water, reduced fat plain milk 

Ice brick

Veg & Fruit Break: Pear, cherry tomatoes 

Recess: Boiled egg, baby spinach, roasted fava beans 

Lunch: Rice cakes with vegemite and cheese 

Drink: Water

Ice brick

Veg & Fruit Break: Carrot chunks 

Recess: Roasted fava beans, orange slices

Lunch: Wholemeal Lebanese wrap with feta cheese, cucumber, lettuce and lamb kofta

Drink: Water, reduced fat plain milk 

Ice brick

Veg & Fruit Break: Edamame beans 

Recess: Cheerios, banana 

Lunch: Sushi with tuna, avocado and cucumber 

Drink: Water, soy milk 

Ice brick

Veg & Fruit Break: Tomato salad 

Recess: Wholemeal Lebanese bread, ricotta cheese with zaatar seasoning, red dates

Lunch: Chicken kebobs and mujadara (brown lentils and rice) 

Drink: Water

Ice brick

Veg & Fruit Break: Watermelon, green peas 

Recess: Reduced fat plain yoghurt, air-popped popcorn 

Lunch: Cauliflower and spinach dahl with naan bread

Drink: Water

Ice brick, thermos

Veg & Fruit Break: Mixed vegetable and fruit skewers

Recess:Pikelets

Lunch: Steamed vegetable dumplings with egg and vegetable fried rice

Drink: Water, soy milk 

Ice brick

Project Partners

SWAP IT was developed by NSW Health and the University of Newcastle in collaboration with our partners and stakeholders – including Health and Education, schools (teachers, principals), multicultural and Aboriginal Health, industry partner Audiri and parents. Implementation and scale up support provided by NSW LHDs and the following partner organisations as part of externally funded scale-up trials:

Whilst brands may be depicted in these images and videos, SWAP IT and Good For Kids has no affiliation and do not endorse any specific food brand. We do not warrant that the information we provide will meet individual health, nutritional or medical requirements, or individual school policy.

Artwork: "The heart of a child" by Lara Went, Worimi Artist.