Healthy lunchbox ideas for teenagers
Trying to encourage older children and teens to eat a balanced lunch full of vitamins and minerals? Read our tips for packing a healthy lunchbox that kids will love to be seen with.
With 35-40 per cent of teenage students taking a packed lunch to school, not to mention the many office and outdoor workers who rely on them, it's clear that lunchboxes are a staple. That said, inspiration for packing a health lunchbox can be a challenge, and it can be easy to fall into the trap of using ready-made foods. Although these may seem like the easy answer, they can 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 more difficult. It's worth reminding your teenager that eating well not only helps them perform at their best, it's also key to looking and feeling fab, too. Our easy recipes are designed to provide the vital nutrients they need at this stage and make them feel at the top of their game.
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
Iron-rich choices
Girls especially are at risk of being low in this energising mineral, so include plenty of iron-rich foods like lean meat, dark green leafy vegetables, dried fruit like apricots as well as chickpeas, lentils and beans.
Falafel burgers
Burrito bowl with chipotle black beans
Spicy rice burritos
Bulgur & quinoa lunch bowls
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 including chickpeas, lentils and beans, Brazil nuts and almonds (taking into consideration any school guidelines about nuts) as well as seeds including pumpkin and sesame.
Lentil salad with tahini dressing
Steak & broccoli protein pots
Indian chicken protein pots
Broccoli stem falafel bowl
Friendly fats
These all-important fatty acids keep the brain well-oiled and help establish healthy, balanced hormones. Try oily varieties of fish, including salmon, sardines, trout and mackerel. Alternatively, for vegans and vegetarians, look to chia seeds, flaxseeds and walnuts.
Easy salmon sushi rice bowl
Smoked salmon, quinoa & dill lunch pot
Flaked salmon salad with honey dressing
Super-green mackerel salad
Puy lentil salad with beetroot & walnuts
Snacking well
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. If you're looking for ready-to-go options, consider unsalted pretzels, plain popcorn or mixed seeds.
Visit our healthy snack recipes for more ideas.
What not to pack in a teen lunchbox
Sugary drinks
Swap fizzy drinks and squash for a smoothie or 100% fruit juice, or better still, plain water.
Read our guides on how fizzy drinks affect your health and are fizzy drinks bad for you?
Pastry products
Shop-bought pastry items like sausage rolls and pies can be high in fat, saturated fat and salt. Instead, opt for a lighter version made with filo pastry, like our lighter spanakopita, which is delicious cold with a salad. Or, try our crispy filo tart with seasonal veg.
Empty calories
Avoid sugary sandwich fillings, like chocolate spread or marmalade, and instead be sure to include a protein source like meat, fish, cheese, egg or beans along with salad or vegetables.
Try our super salad wraps or our veggie olive wraps with mustard vinaigrette.
Foods with a health halo
Low-fat flavoured yogurts may seem like a healthy choice, but they often have more in common with a sugar-laden dessert, so swap them for a plain yogurt with fresh or frozen fruit instead.
A note about school food policies
Check with your teenager's school in case there are any foods they discourage or restrict – for example, tree nuts to safeguard students with nut allergies.
Enjoyed this? Now read:
How to talk to your teenager about food
What to feed teenagers
Healthy eating: What teenagers need
Are energy drinks bad for you?
Healthy snacks for teens
More healthy lunch inspiration
Healthy takeaway recipes
Best recipes for teenagers
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 21 August 2024 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.
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 terms and conditions for more information.
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