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Healthy packed lunches

To make sure your healthy it is really important to have a balanced diet this includes having a healthy packed lunch. 

Balanced packed lunches should have: 

Starchy carbohydrates

Use these as the base of your lunch to keep your energy levels up!

  • Sliced wholemeal, granary, rye or white bread
  • Wholemeal, crusty or soft rolls
  • Pitta breads
  • Crispbreads, Crackers, Chunks of bread
  • Bagels, Baguette, Chapattis
  • 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
  • Peanut butter, Nuts
  • Dahl, Lentils or Beans.

Fruits and vegetables

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

  • Tomatoes 
  • Apples
  • Lettuce 
  • Pears
  • Cucumber 
  • Bananas
  • Carrot 
  • Oranges
  • Sweetcorn 
  • Satsuma
  • Grapes
  • Celery 
  • Melon
  • Spinach 
  • Strawberries
  • Peas 
  • Plums.

Dairy and alternatives

For healthy bones aim for a portion with lunch.

  • Cheddar or other hard cheese
  • Cottage cheese
  • Cream cheese or cheese spread
  • Yoghurt
  • Fromage frais
  • Small rice pudding
  • Custard
  • Cup of milk
  • Milk substitutes fortified with calcium.


  • Water
  • Milk.