Emily Burg
With an estimated half of all students taking a packed lunch to school (that’s a staggering five billion lunches a year) – not to mention the many office and outdoor workers who rely on them, it’s clear that lunchboxes make a vital contribution to our everyday lives. That said, inspiration can be a challenge. It’s tempting to fall into the trap of using packaged, ready-made options. Although these seem like the easy answer, they can often be high in fat, saturates, salt and sugar.
Teenage years are when kids start to exert more control over what they eat, which makes guiding them towards the right choices all the more difficult. It’s worth reminding your teenager that eating well not only helps them perform at their best, it’s also key for looking and feeling fab. These on-trend recipes are designed to provide the vital nutrients they need at this stage.
Looking for a trendy yet reliable lunchbox? Read our guide on the best bento boxes to take for lunch and the best lunchboxes tried and tested.
Teenage lunchbox ideas
Recipes rich in iron
Girls especially are at risk of being low in this mineral, so include plenty of iron-rich choices like lean meat, dark green leafy veg, dried fruit like apricots, chickpeas, lentils and beans.
Quinoa salad with grilled halloumi
Spicy rice burritos
Lamb koftas
Tofu, greens & cashew stir-fry
Recipes rich in zinc
Growing kids need this mineral, especially as teens, so include good sources like lean beef, eggs, legumes like chickpeas, lentils and beans, brazil nuts and almonds (taking into consideration any school guidelines about nuts) as well as seeds including pumpkin and sesame.
Chickpea fajitas
Quick beef & broccoli one-pot
Broccoli stem falafel bowl
Recipes rich in omega-3 fatty acids
These all-important fatty acids keep the brain well-oiled and help to establish healthy, balanced hormones. Try oily varieties of fish including salmon, tuna, sardines, trout and mackerel. Alternatively, for vegans and vegetarians, look to chia seeds, flaxseeds and walnuts.
Easy salmon sushi rice bowl
Healthy tuna pasta
Classic chunky fishcakes
Snacking
Teens love snacking so pack handy nibbles like our almond, raisin & popcorn trail mix. It’s a great make-ahead snack that lasts for ages when stored in an airtight container.
Visit our healthy snack recipes for more ideas.
What not to pack in a teen lunchbox
Empty calories
Swap the likes of fizzy drinks and squash for smoothies, 100% fruit juice or plain water.
Read our guides on how fizzy drinks affect your health and are fizzy drinks bad for you?
A note about school food policies
Check with your teenager’s school in case there are any foods they discourage or restrict – for example, nuts to safeguard students with nut allergies.
More healthy lunch inspiration
School packed lunch inspiration
Healthy lunches for kids
Healthy lunches for adults
Best lunchboxes for kids review
Quick lunchbox ideas for kids
This page was last reviewed on 2 September 2019 by Kerry Torrens.
Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.
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