Packing nutritious foods

Packing nutritious foods for school lunches will help kids stay active and help with concentration and learning throughout the day.

Foods such as red meat, wholegrain foods, vegetables, fruit and dairy foods provide key nutrients, such as protein, iron, zinc, calcium, omega-3 and B vitamins, required for good health in busy kids.

Low levels of iron and zinc can contribute to tiredness, lethargy, difficulty in concentrating and being more prone to infection.

The following lunchbox essentials will make sure lunch gets eaten and kids perform at their best this year.

Lunch box essentials: 5 + WATER

Lunch box essentials: Recipes

Lamb & Veggie Wrap with sweet chilli sauce 

Serves 4
Ingredients
300 g cooked lamb slices (use leftover lamb rump steak or roast leg of lamb)
1 large carrot, coarsely grated
1 red capsicum, thinly sliced
1 cup corn kernels
Iceberg lettuce, shredded
2 tbs sweet chilli sauce
2 tbs teriyaki sauce
4 tortilla or mountain bread wraps

Method
1. Combine carrot, capsicum and corn in a bowl. Stir through sweet chilli and teriyaki sauces.
2. Spoon vegetable mix on to the centre of the wrap. Layer over lamb slices and top with shredded lettuce.
3. Roll up to enclose filling and wrap in plastic wrap.

PLAN AHEAD: Prepare vegetables the night before and store in a container in the fridge. Stir through the sauce and make wrap in the morning 

Mini Meat Loaves with Plum Sauce

Serves 8
Ingredients
Olive oil spray
750 g lean beef mince
1 cup fresh white breadcrumbs (made from day old bread)
1 small carrot, peeled and shredded
4 shallots, trimmed thinly sliced
2 tsp grated ginger
1 tsp Chinese five spice
60 ml (1/4 cup plum sauce)

Method
1. Preheat oven to 180 C. Spray 8 185ml capacity mini loaf pans with olive oil.
2. Place mince, breadcrumbs, carrot, shallots, ginger, five spice and 2 tablespoons plum sauce in a large bowl. Stir well until combined.
3. Divide mixture among the prepared pans and smooth the surface. Brush the tops with remaining plum sauce. Bake in the oven for 20 minutes or until juices run clear when a skewer is inserted. Set aside for 5 minutes before turning out.

PLAN AHEAD: These mini meat loaves are a great evening meal served warm with mashed potato and salad. The rest can be chilled for the lunchbox the next day packed with a salad or added to sandwiches. 

Pumpkin and Couscous Salad with Beef

Serves 4
Ingredients
500 g butternut pumpkin, peeled and cut into 2 cm pieces
2 tbs olive oil
1 ½ cups of couscous
1 ½ cups vegetable stock
1 can chickpeas, drained
1 cup coarsely cut coriander or parsley
300 g cooked beef strips
1 lemon

Method
1. Preheat oven to 180C. Place pumpkin in a roasting pan and drizzle with half the oil. Crack over black pepper and roast for 20 minutes until soft.
2. Meanwhile combine stock and remaining oil in a saucepan and bring to the boil. Remove from heat and add couscous and stir with a fork. Cover with a lid and set aside for 5 minutes. Use a fork to separate grains and pour into a large bowl.
3. Add pumpkin, chickpeas, coriander or parsley and squeeze over the juice of a lemon. Gently mix together. Pack couscous salad into individual containers and top with beef strips and seal well.

PLAN AHEAD: This salad is super easy and can be prepared the night before. Use cooked beef such as roast sirloin strips or steak from last night’s dinner. 

Lunch box essentials: Planners

All of these delicious recipes are included in the handy Lunch box meal planners below or click here to download the planners.  

Primary School lunch box meal planner (Kindergarten to Year 6)

High School lunch box meal planner (Year 7 to Year 12)

Also read more on:

• Nutritional value of red meat
• Role of red meat in the Australian diet
• Meeting Iron and Zinc needs
• Turn red meat dinners into nutritious lunches