How to Build Healthy Lunchboxes (for Active Teens and Adults!!)

 

Figure 1: Moderate demand plate model - a great starting point! 

 

 

The foundation of a well-rounded lunch and lunchbox to support active individuals can be guided by the Moderate Demand Plate Model (Figure 1), which emphasizes a balanced approach when building main meals like breakfast, lunch or dinner. Creating balanced meals and healthy lunchbox recipes for active teens and adults involves including 4 key elements to fuel the body, support muscle mass & recovery, and maintain overall health & well-being.

The plate model includes 4 key elements:

1. Carbohydrates (to Fuel Our Bodies)

• Whole Grains in particular: Whole-grain bread, wraps, brown rice, quinoa, or whole-wheat pasta. These complex high-fibre carbohydrates provide sustained energy for your day of activity! 
• Starchy Vegetables: Sweet potatoes, white potatoes, pumpkin and corn can also add a nutritious carb boost.

2. Protein (to Help Our Bodies Recover by Repairing and Building Muscles & supporting appetite!)

• Lean Proteins: Pack options like grilled chicken, turkey, lean beef & fish.
• Plant-Based Proteins: Include options like tofu, tempeh, lentils, legumes & edamame
• Dairy Based Proteins: Greek yoghurt, milk & cheese

3. Healthy fats (to Protect Against Chronic Diseases and Various Health Problems Related to Inflammation, to support hormones)

• Avocado, nuts, seeds (like chia or flax) & nut butter (peanut butter).

4. Colour (veggies & fruit) (to Support Immune Health and Boost Antioxidant Intake)

• Vegetables: Add a variety of colourful veggies like capsicum, spinach, cherry tomatoes, carrots, & cucumbers.
• Fruit: Choose fresh fruits like apples, berries, bananas & oranges.

Dont forget fluids (to hydrate!) 

• Water: Always include a bottle of water to ensure proper hydration throughout the day which supports brain & muscle function! 
• Other Hydrating Options: Teas, sparkling water, mineral water, smoothies 

Ensure yours (or your teens) lunchbox is varied and balanced by including the above elements, this will help you to meet your nutritional needs and support a long healthy active lifestyle.  

Check out these example healthy lunchbox ideas!

 

Other Tips for Healthy Lunchboxes

• Cooler Bag: Use a decent cooler bag to keep your lunch fresh.
• Follow the Plate Model: The plate model above ensures your lunch and lunchbox includes a variety of nutrients. Try to mix up your choices from day to day for variety!
• Pack Cool Fluids: Pack plenty of fluids to maintain hydration. Use insulated bottles to keep drinks cool and refreshing if you are outside.
• Adjust Portions for Activity Levels: For more active individuals (e.g., those with multiple training sessions), increase the carbohydrate portions by adding more bread, rice, pasta, or fruits to meet higher energy needs. The moderate demand plate model as seen above is a great starting point. 

 

Here are some examples of healthy lunch box ideas for work that include all elements of the plate model: 

Option 1:

• Lunch: Whole-grain sandwich with salad and tuna.
• Snacks: Cheese & crackers, greek yoghurt tub, fruit, vegetable sticks with hummus, boiled egg.

 

Option 2:

• Lunch: Whole-grain wrap with grilled chicken, cheese and roast veggies
• Snacks: Muesli bar, fresh edamame, homemade savoury egg muffins, fruit salad, falafels with tzatziki dip

 

Check out another example of healthy lunchbox ideas here: https://www.instagram.com/p/DANlqb9oc-c/ 

Looking for more healthy lunchbox ideas or not sure how MUCH you or your active teen needs? BOOK in for a complimentary consultation with one of our team members! 

 

Healthy Lunchbox RECIPE Ideas 

Try some of our nutrient rich snack and healthy lunchbox recipes to put in your lunchbox!

 

SNACK RECIPE: PUMPKIN, SAGE & KALE FRITTATA 🎃

Looking for an easy high protein & high fibre recipe?

Give this super nutritious & versatile recipe a go for snacks this week or have as lunch & pair with a side salad! 😋🥗

Ingredients:

• 8 Eggs (whisked)
• 1 tbsp Extra Virgin Olive Oil
• 500 grams Pumpkin (butternut, seeds removed, cubed)
• 2 cups Kale Leaves (chopped)
• 2 Garlic (clove, minced)
• 1 tbsp Fresh Sage (chopped)
• 100g Tasty Light Cheddar Cheese, grated
• Sea Salt & Black Pepper (to taste)

 

Method:

1. Preheat the oven to 200 degrees fan forced.
2. Heat the oil in an oven-safe pan over medium heat. Add the butternut squash and sauté for about five minutes.
3. Add the kale, garlic, sage, salt, and pepper. Sauté for another minute and add the whisked egg and cheese into the pan.
4. Transfer the pan to the oven and bake for 12 to 15 minutes or until cooked through. Slice and enjoy!

Recipe serves approx. 4 ☺️

Notes: We use approx a 40cm round pan & feel free to add feta instead of cheddar 🧀

 

SNACK RECIPE: GARLIC & CHILLI EDAMAME 💚👇🏻

Such a simple protein & fibre rich healthy lunchbox snacks

.. one of our favs for sure! ✅🫶🏼

Ingredients:

• 2 cups Water
• 1 cup Frozen Edamame (deshelled)
• 1 tsp Extra Virgin Olive Oil
• 1.5 tbsps Shallot (minced)
• 2 Garlic Cloves (minced)
• 1 tsp Maple Syrup
• 1 tsp Soy Sauce
• 1 tsp Red Chilli Flakes

Method:

1. Bring the water to a boil in a large pot. Add the edamame and cook until tender, for about three to five minutes and then drain.
2. Meanwhile, heat the oil in a pan over medium heat. Once hot, add the garlic and shallots and sauté until fragrant. Add the maple syrup, soy sauce, and chilli flakes. Cook for one minute or until the sauce gets sticky.
3. Add the edamame to the pan and coat it in the sauce. Enjoy!

Recipe makes 1 serve.

Refrigerate in an airtight container for approx 3 days.

 

MEAL PREP LUNCH RECIPE: Chickpea, Chicken & Feta Pasta Salad 🍝🥗

Looking for a balanced & delicious recipe to meal prep this week? Give this one a go! 👇🏻

Ingredients:

• 200g Chickpea Pasta (dry)
• 1 tbsp Extra Virgin Olive Oil
• 450g Chicken Breast (cubed)
• 1 tsp Italian Seasoning
• 1/4 tsp Sea Salt
• 1 cup Cherry Tomatoes (halved)
• 1/2 Cucumber (quartered)
• 1 cup Baby Spinach (chopped)
• 2 tbsps Red Onion (thinly sliced)
• 1/2 Lemon (zested and juiced)
• 1/2 cup Feta Cheese

Method:

1. Cook the pasta according to the package directions. Drain and set aside.
2. Heat a pan over medium heat and add the oil. Add the cubed chicken and season with the Italian seasoning and salt. Cook for about seven minutes or until cooked through.
3. In a bowl, combine the pasta, chicken with its juices, tomatoes, cucumber, crumbled feta, baby spinach and red onion. Top with lemon juice and zest and toss well to coat. Enjoy!

Feel free to add any other salad veggies you enjoy in - the more the merrier! 🌈

Recipe makes approx. 3 servings.

If making as meal prep refrigerate in an airtight container for approx 3 days. Could use tofu or tempeh instead of chicken to mix up your protein sources and make this a vego meal!

 

Final Words

Creating healthy lunchboxes can be a simple yet powerful way to nourish your body and fuel your daily activities. By following the guidelines outlined in this blog, you can ensure that your lunchbox (or your teens!) is packed with nutritious foods that support overall health and performance!

Remember to include a variety of colourful fruits & vegetables, whole grain carbs, lean proteins, and healthy fats. Don't forget to stay hydrated by including plenty of fluids - in particular water!

 Written by Aleesha Robertson