What to pack in your lunchbox for days out with the kids?

Hi there! If you're about to go on holiday, I think you'll like what I'm about to share. Today, I've got some ideas from the nutritional therapist Margarida Brilhante for what to pack in your lunchbox for days out with the kids.

Holidays are always a time when we want to relax from daily chores, but anyone with young kids knows we end up with double the work! And a lot of it is because of the meals 😅

So, when we’re spending the day at the beach or in a park, I like to bring different things every day – tasty and nutritious but really easy and quick to prepare.

If you’re one of those mums who runs out of ideas for the lunchbox and feels like your kids are always eating the same thing, I think you’ll like reading this article. Check out the ideas I’ve got for you 😊

Fruit should never be missed. It’s a source of countless vitamins and fibre, keeps kids hydrated, and they love it!

🍇 FRUITS IDEAS

1. Whole fruits or slices like apples, pears, strawberries, cherries, grapes, tangerines, melon, cantaloupe, watermelon, etc.

2. Fruit salad with a bit of lemon juice.

3. Smoothies like strawberry and basil, watermelon and mint, or apple and parsley are great ideas when you have leftover or overly ripe fruit.

4. Fruit skewers – if you’re feeling inspired and your kids need a visual stimulus to eat fruit. You can make them with melon and watermelon balls, strawberries and grapes, melon and pineapple, etc.

🚫 Avoid juices and fruit pouches as they’re high in sugar and low in fibre and nutrients. Plus, they don’t encourage chewing.

SANDWICHES are super practical and easy to eat (for kids over two years old), and most kids love them. Just get a bit more creative and try different combinations.

🥖 SANDWICH IDEAS

1. Tuna or mackerel spread with red cabbage and chopped coriander.

2. Tofu spread with sun-dried tomatoes and chopped parsley.

3. Avocado and boiled egg spread.

4. Chicken spread with grated carrot and cucumber and chopped parsley.

5. Omelette with leftover dinner veggies.

6. Roast meat with mayonnaise and tomato.

💛 Use quality ingredients. Choose slow-fermented or whole grain bread and avoid supermarket-packaged bread full of additives, sugar, and low in fibre. Choose mayonnaise without sugar, additives, or rapeseed oil.

🌯 You can also use whole wheat wraps instead of bread.

SALADS are also a great option for days out and are a nice change from bread. Plus, it’s an easy way to include veggies and legumes, which are so good and important for health!

🥗 SALAD IDEAS

1. Black-eyed pea and mackerel salad with coriander, red cabbage, chopped cucumber, and sun-dried tomatoes.

2. Chickpea salad with tomato, bell pepper, onion, and chopped parsley.

3. Whole wheat fusilli salad with sautéed mushrooms and asparagus, peas, and cherry tomatoes.

4. Potato and broccoli salad with boiled egg and grated carrot with a little mayonnaise.

🥄 Take a small jar with the dressing and add it just before eating.

VEGGIES are often forgotten in lunchboxes. Besides including them in salads and sandwiches, you can offer them in other ways too.

🥕 VEGGIE IDEAS

1. Carrot and cucumber sticks or rounds with hummus or tzatziki.

2. Cherry tomatoes, radishes, baby cucumbers, or baby carrots.

3. Gazpacho (you can find individual packs) or cold soup in glass jars (any soup will do).

🥜 NUTS and SEEDS are always with me and make a great snack. Excellent sources of healthy fats, antioxidants, and fibre, plus good sources of selenium, protein, and magnesium, among others. You can buy supermarket mixes or make your own. It couldn’t be simpler.

🧂 If you buy salted packs, open the pack and pass them through a sieve to remove the excess salt.

In addition to the above options, you can also add some of these SNACKS

1. Babybel cheese.

2. Edamame or lupini beans (super nutritious!!!).

3. Boiled eggs (chicken or quail) or omelette.

4. Mini pancakes, muffins, or cake (if you have some at home).

5. Drinkable yoghurts (without sugar).

6. Dried fruit or cereal bars.

7. Rice or corn cakes.

And finally, WATER! The best and only drink for kids (and everyone)!

As you can see, you can include just about anything in a lunchbox 😋 – you just need a bit of imagination!

And don’t stop varying because you assume your kids won’t like it. Kids surprise us! If you have various options, they’ll eat what they want from what’s available.

I hope this article was useful and helps you mix things up without complicating meals out.

Happy holidays!

😘

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Article written by the Nutritional Therapist Margarida Brilhante