Filling, balanced lunches that keep her focused all afternoon — and that don’t come home untouched.
2 minute read. For parents, aunts, uncles and carers.
Try this this week
Let her choose two lunches from the table below, and shop for them together.
Pick one from each column. Protein keeps her full, carbs give her energy for the afternoon, and colour adds fibre and vitamins.
| Protein | Energy | Colour | Extra |
|---|---|---|---|
| Chicken or falafel | Wholemeal wrap | Cucumber and tomato | Hummus |
| Boiled eggs | Wholegrain crackers | Carrot sticks | Cheese cubes |
| Greek yoghurt | Granola | Berries | A few nuts |
| Tuna or chickpeas | Pasta salad | Sweetcorn and peppers | Olives |
| Leftover curry or daal | Rice or roti | Salad on the side | Raita |
Aim for a proper protein portion
Roughly 15–20 g at lunch — a chicken wrap, two eggs or a pot of Greek yoghurt — helps her stay full and focused.
Small bits beat one big thing
A bento-style box with a few different things is easier to eat between chats than one big sandwich.
Let her choose
When she picks, she eats. Give her two or three options each week.
Prep on Sunday
Batch-cook a protein and a grain so lunches take five minutes to put together.
Pack a snack
Fruit, nuts, cheese and crackers, or hummus and veg stop the 3pm crash.
General wellness information, not medical advice. If you’re worried about eating or health, please talk to a doctor. Disclaimer