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Healthy packed lunches

To make sure you’re healthy it is really important to have a balanced diet including your packed lunch.

To keep you fuller for longer and keep your energy levels up, choose foods like:

  • Sliced wholemeal, granary, rye or white bread
  • Wholemeal, crusty or soft rolls
  • Pitta bread
  • Crispbreads, Crackers, Chunks of bread
  • Bagels, Baguette, Chapatti
  • Cooked pasta, Rice, Potato
  • Wraps, Flatbreads
  • Breadsticks
  • Beans, pulses and other proteins

Add one of these to your sandwich, wrap or salad:

  • Salmon, Tuna, Mackerel or Sardines
  • Prawns
  • Quorn
  • Low fat meat or fish pate
  • Ham, Chicken, Turkey or Beef
  • Boiled egg
  • Hummus
  • Dahl, Lentils or Beans
  • Fruits and vegetable

Have as many of these as you like but you should have at least 2 portions:

Add a Drink:

  • Water
  • Semi-Skimmed Milk
  • Fruit Juice (no added sugar)

Top tips for healthy packed lunches and keeping fuller for longer

  1. Keep Fuller for longer
  2. Use less spread
  3. Cut back on fat
  4. Add salad to sandwiches
  5. Add bite sized fruit and vegetables
  6. Cut down or swop crisps
  7. Choose low fat/sugar
  8. Get involved in making your lunch