Expert meal planner Kathrine Lynch has already helped more than 100,000 parents who follow her Facebook pageLunchbox Ideas for Kids NZ and thousands more who have flicked through her recipe book Lunchbox Legends.
Naia, 10, Arlie, 8 and Haine, 5 help plan what they have in their school lunch which ensures they eat what is packed. Photo / Mike Scott
She founded meal planning site The Daily Menu and made headlines seven years ago with her viral post that revealed 62 nutritious family meals for $100.
Since then she has made filling lunch boxes with tasty treats her thing – using her own three children as happy guinea pigs.
“I found with my own children there are easy ways to make school lunches that kids will actually eat that are within budget.”
“Making things fresh and bright so when a kid opens their lunchbox they have a variety of things to choose from makes a big difference.”
It starts with a good lunch box
Lynch says the rise of Bento-style boxes has been a game-changer for parents struggling to make lunches healthy and delicious on a budget.
The Japanese-inspired lunch boxes with separate sealed compartments make it easy to pack a variety of small, bite-sized portions of different foods in a visually appealing and organised way.
“It keeps things separate and fresh and means you can buy in bulk and mix things up to keep it interesting for picky eaters.”
A good Bento-style lunch box means it's easily filled with sandwiches and wraps, popcorn, yoghurt, chopped fruit and hummus without cross-contamination. Photo / Mike Scott
Homemade or bought sushi, bliss balls, popcorn, yogurt, cheese and crackers, wraps stuffed with leftovers and veggies with dip are some of the regular favourites in the lunch boxes of Lynch’s three children.
“In winter I recommend a thermos to keep things warm and it also means you can use leftovers to save money,” she said.
“In summer it’s good to use an insulator bag and a cooler pack to keep things fresh.”
Get your little chefs involved
Giving your children a say in what they get in their lunchbox is a good way to ensure it comes home empty Lynch says.
Planning meals and giving children a couple of easy options – like a chicken wrap or a healthy homemade pizza – means you can plan for the week and keep everyone happy.
Balance is key so make sure the options include some variety. Fruit and veggies can be covered off with apple slices, carrot sticks, or baby cucumbers. You could also get creative and pack a fruit salad or a smoothie in a cool cup.
For the star of the show there are lean proteins like chicken, turkey, or hummus, a boiled egg or frittata, or tofu, tuna or salmon with rice.
Keeping food fresh is easier with the right lunchbox. Photo / Kathrine Lynch
Bread, wraps, or rice cakes are excellent choices for carbohydrates. Depending on the fussiness, you could go for wholemeal versions for added fibre.
Cheese slices or yoghurt pots tick the calcium box without the need for too much dairy.
Sushi is a schoolyard favourite and something Lynch said was easy to make at home with a bit of forward planning.
The popular lunch staple was described as “woke” by Associate Education Minister David Seymour last year when launching the revamped Government school lunches programme.
The Ka Ora, Ka Ako Healthy School Lunches Programme will start this term with meals such as chicken katsu, butter chicken, lasagne, chicken pasta salad and wraps going out to 40% of Kiwi schoolchildren.
Kathrine Lynch’s Top Tips
1. Plan your meals – right down to lunchbox fillers and snacks for the week
2. Use leftovers wherever possible; leftover meat into wraps or on mini pizzas
3. Buy in-season produce to keep costs down; frozen berries or tinned fruit is a great addition as well
4. Bulk buy products and break into smaller servings; eg yoghurt
5. Invest in a bento-style lunchbox to reduce food packaging and make the food look appealing
6. Get the kids involved with the planning and lunchbox prep
7. Limit packaged snacks where possible – these are usually expensive and often unhealthy
8. For younger children, have the food cut into bite-sized pieces so it’s easy to eat
9. Pack a variety of food – different colours and textures
10. In winter, use a food thermos to send hot dinner leftovers for lunch
