<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Spicy-rice-burritos-1675fb0.jpg?quality=45&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Spicy-rice-burritos-1675fb0.jpg?quality=45&resize=1920,1278 1920w, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Spicy-rice-burritos-1675fb0.jpg?quality=45&resize=1440,959 1440w, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Spicy-rice-burritos-1675fb0.jpg?quality=45&resize=1200,799 1200w, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Spicy-rice-burritos-1675fb0.jpg?quality=90&resize=960,639 960w, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Spicy-rice-burritos-1675fb0.jpg?quality=90&resize=720,479 720w, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Spicy-rice-burritos-1675fb0.jpg?quality=90&resize=576,383 576w, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Spicy-rice-burritos-1675fb0.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Spicy-rice-burritos-1675fb0.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-897351 alignnone size-landscape_thumbnail" alt="A burrito cut in half on a serving board" title="Healthy lunchbox ideas for teenagers" /> <p>With an estimated half of all students taking a <a href="/howto/guide/school-packed-lunch-inspiration">packed lunch to school</a> (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.</p>
<p>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.</p>
<p>Looking for a trendy yet reliable lunchbox? Read our guide on the <a href="/review/bento-boxes">best bento boxes to take for lunch</a> and the <a href="/review/best-lunch-boxes-test">best lunchboxes tried and tested</a>.</p>
<h2>Teenage lunchbox ideas</h2>
<h3><strong>Recipes rich in iron</strong></h3>
<p><a href="/recipes/spicy-rice-burritos"><div class="image-handler__container image-handler__container–aspect" style="padding-bottom: calc(100% / 1.501210653753);">
<picture>
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<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Spicy-rice-burritos-c868991.jpg?webp=true&quality=90&resize=620%2C413, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Spicy-rice-burritos-c868991.jpg?webp=true&quality=45&resize=1240%2C826 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Spicy-rice-burritos-c868991.jpg?webp=true&quality=45&resize=1860%2C1239 3x" type="image/webp">
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<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Spicy-rice-burritos-c868991.jpg?webp=true&quality=90&resize=407%2C271, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Spicy-rice-burritos-c868991.jpg?webp=true&quality=45&resize=815%2C543 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Spicy-rice-burritos-c868991.jpg?webp=true&quality=45&resize=1223%2C815 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Spicy-rice-burritos-c868991.jpg?webp=true&quality=45&resize=1632%2C1087 4x" type="image/webp">
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<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Spicy-rice-burritos-c868991.jpg?webp=true&quality=90&resize=555%2C370, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Spicy-rice-burritos-c868991.jpg?webp=true&quality=45&resize=1111%2C740 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Spicy-rice-burritos-c868991.jpg?webp=true&quality=45&resize=1668%2C1111 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Spicy-rice-burritos-c868991.jpg?webp=true&quality=45&resize=2223%2C1481 4x" type="image/webp">
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<img class="wp-image-897353 align size-landscape_thumbnail image-handler__image image-handler__image–aspect no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Spicy-rice-burritos-c868991.jpg?quality=90&resize=620%2C413" width="620" height="413" alt="Spicy rice burritos" title="Spicy rice burritos">
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</div></a></p>
<p>Girls especially are at risk of being low in this mineral, so include plenty of <a href="/recipes/collection/iron-rich-vegetarian-recipes">iron-rich choices</a> like lean meat, dark green leafy veg, dried fruit like apricots, chickpeas, lentils and beans.</p>
<p><a href="/recipes/quinoa-salad-grilled-halloumi">Quinoa salad with grilled halloumi</a><br>
<a href="/recipes/spicy-rice-burritos">Spicy rice burritos</a><br>
<a href="/recipes/lamb-koftas">Lamb koftas</a><br>
<a href="/recipes/tofu-greens-cashew-stir-fry">Tofu, greens & cashew stir-fry</a></p>
<h3><strong>Recipes rich in z</strong>inc</h3>
<p><a href="/recipes/chickpea-fajitas"><div class="image-handler__container image-handler__container–aspect" style="padding-bottom: calc(100% / 1.501210653753);">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?webp=true&quality=90&resize=299%2C199, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?webp=true&quality=45&resize=599%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?webp=true&quality=45&resize=899%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?webp=true&quality=45&resize=1199%2C799 4x" type="image/webp">
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<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?webp=true&quality=90&resize=620%2C413, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?webp=true&quality=45&resize=1239%2C826 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?webp=true&quality=45&resize=1859%2C1239 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?webp=true&quality=45&resize=2478%2C1652 4x" type="image/webp">
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<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?webp=true&quality=90&resize=407%2C271, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?webp=true&quality=45&resize=815%2C543 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?webp=true&quality=45&resize=1223%2C815 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?webp=true&quality=45&resize=1631%2C1087 4x" type="image/webp">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?quality=90&resize=407%2C271, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?quality=45&resize=815%2C543 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?quality=45&resize=1223%2C815 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?quality=45&resize=1631%2C1087 4x" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?webp=true&quality=90&resize=555%2C370, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?webp=true&quality=45&resize=1110%2C740 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?webp=true&quality=45&resize=1667%2C1111 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?webp=true&quality=45&resize=2222%2C1481 4x" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?quality=90&resize=555%2C370, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?quality=45&resize=1110%2C740 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?quality=45&resize=1667%2C1111 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?quality=45&resize=2222%2C1481 4x" type="image/jpeg">
<img class="wp-image-897354 align size-landscape_thumbnail image-handler__image image-handler__image–aspect no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chickpea-fajitas-5b37ec0.jpg?quality=90&resize=620%2C413" width="620" height="413" alt="Chickpea fajitas with guacamole and sour cream" title="Chickpea fajitas">
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</div></a></p>
<p>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.</p>
<p><a href="/recipes/chickpea-fajitas">Chickpea fajitas</a><br>
<a href="/recipes/quick-beef-broccoli-one-pot">Quick beef & broccoli one-pot</a><br>
<a href="/recipes/broccoli-stem-falafel-bowl">Broccoli stem falafel bowl</a></p>
<h3><strong>Recipes rich in o</strong><strong>mega-3 fatty acids</strong></h3>
<p><a href="/recipes/easy-salmon-sushi-rice-bowl"><div class="image-handler__container image-handler__container–aspect" style="padding-bottom: calc(100% / 1.501210653753);">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=90&resize=298%2C199, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=45&resize=598%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=45&resize=898%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=45&resize=1198%2C799 4x" type="image/webp">
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=90&resize=298%2C199, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=45&resize=598%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=45&resize=898%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=45&resize=1198%2C799 4x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=90&resize=354%2C236, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=45&resize=708%2C472 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=45&resize=1063%2C709 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=45&resize=1417%2C945 4x" type="image/webp">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=90&resize=354%2C236, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=45&resize=708%2C472 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=45&resize=1063%2C709 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=45&resize=1417%2C945 4x" type="image/jpeg">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=90&resize=403%2C269, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=45&resize=808%2C539 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=45&resize=1213%2C809 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=45&resize=1618%2C1079 4x" type="image/webp">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=90&resize=403%2C269, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=45&resize=808%2C539 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=45&resize=1213%2C809 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=45&resize=1618%2C1079 4x" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=90&resize=553%2C369, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=45&resize=1107%2C738 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=45&resize=1660%2C1107 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=45&resize=2214%2C1476 4x" type="image/webp">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=90&resize=553%2C369, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=45&resize=1107%2C738 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=45&resize=1660%2C1107 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=45&resize=2214%2C1476 4x" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=90&resize=619%2C413, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=45&resize=1239%2C826 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=45&resize=1858%2C1239 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=45&resize=2478%2C1652 4x" type="image/webp">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=90&resize=619%2C413, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=45&resize=1239%2C826 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=45&resize=1858%2C1239 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=45&resize=2478%2C1652 4x" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=90&resize=406%2C271, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=45&resize=814%2C543 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=45&resize=1222%2C815 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=45&resize=1630%2C1087 4x" type="image/webp">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=90&resize=406%2C271, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=45&resize=814%2C543 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=45&resize=1222%2C815 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=45&resize=1630%2C1087 4x" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=90&resize=555%2C370, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=45&resize=1110%2C740 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=45&resize=1666%2C1111 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?webp=true&quality=45&resize=2221%2C1481 4x" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=90&resize=555%2C370, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=45&resize=1110%2C740 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=45&resize=1666%2C1111 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=45&resize=2221%2C1481 4x" type="image/jpeg">
<img class="wp-image-897355 align size-landscape_thumbnail image-handler__image image-handler__image–aspect no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Easy-salmon-sushi-rice-bowl-30bc2ff.jpg?quality=90&resize=619%2C413" width="620" height="413" alt="Easy salmon sushi rice bowl" title="Easy salmon sushi rice bowl">
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</div></a></p>
<p>These all-important fatty acids keep the <a href="/howto/guide/10-foods-boost-your-brainpower">brain</a> 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.</p>
<p><a href="/recipes/easy-salmon-sushi-rice-bowl">Easy salmon sushi rice bowl</a><br>
<a href="/recipes/healthy-tuna-pasta">Healthy tuna pasta</a><br>
<a href="/recipes/classic-chunky-fish-cakes">Classic chunky fishcakes</a></p>
<h3><strong>Snacking</strong></h3>
<p><a href="/recipes/almond-raisin-popcorn-trail-mix"><div class="image-handler__container image-handler__container–aspect" style="padding-bottom: calc(100% / 1.501210653753);">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?webp=true&quality=90&resize=299%2C199, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?webp=true&quality=45&resize=599%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?webp=true&quality=45&resize=899%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?webp=true&quality=45&resize=1199%2C799 4x" type="image/webp">
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?quality=90&resize=299%2C199, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?quality=45&resize=599%2C399 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?quality=45&resize=899%2C599 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?quality=45&resize=1199%2C799 4x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?webp=true&quality=90&resize=354%2C236, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?webp=true&quality=45&resize=708%2C472 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?webp=true&quality=45&resize=1064%2C709 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?webp=true&quality=45&resize=1418%2C945 4x" type="image/webp">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?quality=90&resize=354%2C236, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?quality=45&resize=708%2C472 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?quality=45&resize=1064%2C709 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?quality=45&resize=1418%2C945 4x" type="image/jpeg">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?webp=true&quality=90&resize=404%2C269, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?webp=true&quality=45&resize=809%2C539 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?webp=true&quality=45&resize=1214%2C809 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?webp=true&quality=45&resize=1619%2C1079 4x" type="image/webp">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?quality=90&resize=404%2C269, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?quality=45&resize=809%2C539 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?quality=45&resize=1214%2C809 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?quality=45&resize=1619%2C1079 4x" type="image/jpeg">
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<img class="wp-image-897356 align size-landscape_thumbnail image-handler__image image-handler__image–aspect no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Almond-raisin-popcorn-trail-mix-3a4e3c0.jpg?quality=90&resize=620%2C413" width="620" height="413" alt="Almond, raisin & popcorn train mix in a bowl" title="Almond, raisin & popcorn train mix">
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<p>Teens love snacking so pack handy nibbles like our <a href="/recipes/almond-raisin-popcorn-trail-mix">almond, raisin & popcorn trail mix</a>. It’s a great make-ahead snack that lasts for ages when stored in an airtight container.</p>
<p>Visit our <a href="/recipes/collection/healthy-snack">healthy snack recipes</a> for more ideas.</p>
<h2>What not to pack in a teen lunchbox</h2>
<h3>Empty calories</h3>
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<img class="wp-image-897359 align size-landscape_thumbnail image-handler__image image-handler__image–aspect no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Smoothie-ea332d8.jpg?quality=90&resize=620%2C413" width="620" height="413" alt="Smoothie" title="Smoothie">
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<p>Swap the likes of fizzy drinks and squash for smoothies, 100% fruit juice or plain water.</p>
<p>Read our guides on <a href="/howto/guide/fizzy-drinks">how fizzy drinks affect your health</a> and <a href="/howto/guide/are-fizzy-drinks-bad-for-you">are fizzy drinks bad for you?</a></p>
<h3>A note about school food policies</h3>
<p>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.</p>
<h2>More healthy lunch inspiration</h2>
<p><a href="/howto/guide/school-packed-lunch-inspiration">School packed lunch inspiration</a><br>
<a href="/howto/guide/healthy-lunches-for-kids">Healthy lunches for kids</a><br>
<a href="/howto/guide/healthy-lunchboxes-adults">Healthy lunches for adults</a><br>
<a href="/review/best-kids-lunchboxes">Best lunchboxes for kids review</a><br>
<a href="/howto/guide/lunchbox-ideas-your-kids-will-love">Quick lunchbox ideas for kids</a></p>
<hr>
<p><em>This page was last reviewed on 2 September 2019 by <a href="/author/kerrytorrens" target="_blank" rel="noopener noreferrer">Kerry Torrens</a>.</em></p>
<p><em>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.</em></p>
<p><em>All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener noreferrer">terms and conditions</a> for more information.</em></p>
Healthy lunchbox ideas for teenagers
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