‘Pack to School’ – more healthy eating tips for packed lunches

You may have seen my article in Open Up, a community magazine in south Manchester. If you haven’t, read the full article here

Here are some more ideas for healthy lunches.

Choose something from each of these categories

1) Bread, cereals and potatoes

  • Sliced bread, pitta bread
  • Bread roll
  • Chapatis, tortilla wraps, naan
  • Muffins, scones, oat cakes, rice cakes, bread sticks, crisp breads
  • Couscous, yam, potato, pasta

2) Milk, dairy and alternatives

  • Cheese sliced, grated
  • Cottage cheese
  • Yoghurt (beware of sugar content in low fat yoghurts)
  • Fromage Frais
  • Milk drinks and puddings

3) Meat, fish and alternatives

  • Chicken, turkey, ham, beef
  • Tinned fish – tuna, salmon, sardines etc.
  • Egg
  • Homous, tofu, peanut butter (if permitted – contains nuts)
  • Legumes

4) Vegetables

  • Mixed green salad
  • Grated carrot
  • Sweetcorn
  • Mixed beans
  • Sticks of carrot, celery, cucumber
  • Cherry tomatoes
  • Sliced peppers, tomatoes


  • Fresh fruit
  • Fruit salad
  • A small packed of dried fruit – raisins, apricots (beware of sugar content)
  • Tinned fruit – in juice

For example:

1) Cottage cheese and ham salad sandwich on brown bread, a banana, a fruit scone, a carton of milk

2) Homous and grated carrot in pitta bread, fruit salad with yoghurt and  bottle of water

3) Pasta with tuna and mixed bean in reduced fat mayonnaise, cherry tomatoes and cheese chunks and a carton of fruit juice

4) Cream cheese and grated carrot wrap, some cucumber and pepper sticks, a handful of peanuts (unsalted and only if your child’s school allows them – if they are under 5 split the nuts in half), a handful of strawberries and a bottle of water



Please get in touch or comment for more advice including support with fussy eating.


Published by porternutrition

I am a freelance Registered Nutritionist with NHS, charity and private sector experience. My passion is for improving health without breaking the bank and spending hours chained to the kitchen. I work with all ages but have specific focus on the youngest of the community as they start their food journey.

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