Packed Lunch Ideas

A few of you have asked me for some healthy packed lunch ideas. A few years ago I pulled something together for a friend, who wanted a few suggestions other than sandwiches. Here is what I sent her and I thought it was worth sharing with you. It’s basically a mix and match formula which is then layered in a large glass kiln jar, starting with the heavier more robust ingredients and finishing with lighter items such as lettuce and herbs.

It’s a great way to get the kids involved with what they eat, as not only can they help fill them, but they can also choose from a list of ingredients (see below) which hopefully will mean they are more inclined to eat it! I’d like to add this is not just for the kids (!) these well balanced jars are fantastic for the whole family.

MIX & MATCH FORMULA

Choose :-

1 carb

2 veg

1 protein

1 Dressing

JARS

Orzo, marinated peppers, onion, mozzarella olive oil balsamic.

Rice, ham, pea, sautéed onion.

Tuna, sweet corn, pasta, mayo.

Asian noodles, chicken, radishes, cucumber, cashews, sesame oil, lime juice, soy, garlic.

Chicken Caesar pasta salad with romaine lettuce - see my website for Caesar dressing

Chickpeas, tomato, olive, onion, feta.

Ready cooked Lentils, tomato, onion, mozzarella balls, harissa, olive oil, lemon juice

Pesto tomato pasta with Parmesan or mozzarella

Pesto, tuna, pasta

Prawn, mayo, cucumber, pasta

Roasted vegetables with rice/pasta/couscous

CARBS (some of which double up as protein)

Pasta (all shapes)

Rice

Chickpea

Noodle

Couscous

Lentil

Waxy potatoes

Roasted sweet potatoes or butternut squash

VEG (for flavour and texture and nutrients)

Tomato

Onion

Cucumber

Peas

Sweetcorn

Peppers raw and jarred

Olives

Broccoli

Asparagus

Roasted veg (aubergine peppers courgette)

Avocado (squeezed in lemon or lime)

Edamame beans (also protein)

Lettuce

Rocket

PROTEIN

Tuna

Prawns

Ham

Parma ham

Salami

Mozzarella

Feta

Parmesan

Cold meat (left overs)

Chicken

Eggs

DRESSING

Olive oil & Balsamic

Lemon juice & Olive oil

Sesame oil & Lime juice

French dressing

Mayonnaise

Honey & Mustard

Yogurt herbs lemon & garlic

Soy sauce honey & lime

Caesar