How to pack a lunch you’ll actually want to eat

Forget the sad desk lunch

Vowed to pack your lunch each day in a bid to save money and eat healthier? According to dietitian Ashleigh Jones, you can tick off both without resorting to a soggy salad. 

Not just for kids, lunchboxes have been taking over the internet lately - and for good reason.

Not only are they easily customised to suit your preferences, but they're also super quick to throw together and can double as a nourishing snack or a main meal. 

Grown-up lunchboxes can be a great way to stay on track with your health goals, but they're also a smart way to save money. Here are some key things to keep in mind to ensure your lunch is both nutritious and delicious.

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Choose your player

First things first, you’re going to need a vessel. Look for a lunchbox divided into sections, as it will save you from lugging half a drawer's worth of Tupperware to and from work each day. The best options will be dishwasher- and microwave-safe and have moulded sections rather than dividers to avoid leaks. Woolworths has some great, cost-effective options, or if you want to splash out then Seed & Sprout and The Somewhere Co are worth checking out.

Pack in the protein

Protein is key to giving your meal staying power, but many lunchboxes rely heavily on processed meats like twiggy sticks, salami and ham. While undoubtedly delicious, these options are typically high in sodium and contain nitrates, which is why the World Health Organisation recommends that we limit our intake of processed meat.

Better options include hard-boiled eggs, leftover meatballs, rissoles, cooked chicken from the night before, or dairy options like sliced cheese, Babybel, cottage cheese or yoghurt. Another meat-free option is to make a frittata, egg muffins or zucchini slice at the start of the week, and portion it out for the days to come.

Remember to add in some protein. Image: Getty

Pick the right carbohydrate 

A good source of carbohydrates is needed to boost your intake of whole grains and fibre, and also add some much-needed crunch. Seedy crackers like Vita Weat Multigrain Crackers, Carman’s Super Seed and Grain Crackers or Olina’s Simply Seed Crackers are all great options. You can also go for slices of pita bread or perhaps a light pasta salad made with pesto and high-fibre pasta.

Load up on vegetables

Mini vegetables that don’t require any prep are always going to save you time – think cherry tomatoes, mini cucumbers, snacking carrots and snow peas which can be thrown into your lunchbox as you race out the door. They also won’t get soggy if you need to pack lunches a few days in advance! Edamame works well because you can buy them frozen, cook them in the microwave, and add them to your lunchbox with a sprinkle of salt for a tactile snack with a protein and fibre boost. 

If you’re not the biggest veggie fan, antipasto-style options could get you over the line – think pickles, olives, semi-dried tomatoes, roasted capsicum and roasted eggplant. Failing that, channel your inner big kid and make some fun veggie skewers. Take a toothpick, and alternate cherry tomatoes and baby bocconcini. Make it a little bit gourmet by adding in some basil leaves and topping with a drizzle of balsamic glaze.

Healthy doesn't have to equate to boring. Image: Pexels

Don't scrimp on the sauce

Dip is a great way to add flavour and pack in some sneaky nutrition while you’re at it. Tomato salsa, hummus and tzatziki will all help you sneak in a little extra veg plus protein or fibre and can be purchased as either single-serve options or portioned out into reusable dressing containers like these from Décor, which you can get from Woolworths. Pesto, honey mustard, BBQ sauce or even good old tomato ketchup as a dipping sauce can be a handy way to jazz up plain protein options.

Add something sweet

The best lunchboxes will always include something sweet. Fresh berries are delicious and require no prep, or you can slice a pear or apple and spray it with a bit of lemon or orange juice to stop browning. Dried fruit is a shelf-stable option, and can be mixed with nuts and maybe a few chocolate chips for a real treat. Another idea is to toss in a couple of small bliss balls, or make a lazy bliss ball by stuffing medjool dates with nut butter and a couple of chocolate chips.

Think different textures

Lastly, think about texture. Variety is the spice of life here - if it’s all mushy the meal won’t be satisfying, but if it’s all crunchy you’ll feel like you’re eating rabbit food. The sweet spot is to have a bit of both!

Ashleigh Jones is an Accredited Practising Dietitian and leads a team of dietitians at Lite n’ Easy. She is known for her practical, no-BS approach to healthy eating and her experience in helping patients with IBS. You can follow her on Instagram here.

Originally published as How to pack a lunch you’ll actually want to eat