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A heart-healthy lunchbox

How to build a heart-healthy lunchbox

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How to build a heart-healthy lunchbox

Key takeaways
  1. Pack the rainbow! Include a mix of fruits and veggies in different colours.
  2. Mix and match. Aim to include something from each food group.
  3. Keep it practical. Leftovers, budget-friendly staples and simple snacks are helpful lunchbox options.

Building a heart-healthy lunchbox

Creating a lunchbox that supports heart health is easier than you think! The key is balance. Include a variety of foods from different food groups to fuel your body and protect your heart.

  • Fresh sliced or whole fruit
  • Tinned fruit in natural juice
  • Dried fruit (in small amounts)
  • Fresh cut vegetables
  • Baked, roasted, or grilled veggies
  • Salads or even a hearty vegetable soup
  • Avocado
  • Olives
  • Nuts and seeds
  • Nut butters (no added salt)

Check your school's nut or allergy aware policy

  • Roast or grilled lean meats
  • Canned fish (in olive oil or spring water)
  • Boiled eggs
  • Canned beans like chickpeas
  • Tofu or falafels
  • Unflavoured milk
  • Plant-based milk with added calcium
  • Cheese
  • Unflavoured yoghurt
  • Wholegrain wraps, breads, or rolls
  • Brown rice, barley, buckwheat, or quinoa
  • Wholegrain pasta or noodles
  • Wholegrain crackers or crispbread
  • Air-popped popcorn
A colourful lunchbox containing wholegrain sandwich halves with salad, fresh strawberries, blueberries, sliced cucumber, carrot sticks, boiled eggs, guacamole, and a small tub of yoghurt. Surrounding text highlights healthy lunchbox ideas, including fruit, vegetables, dairy and alternatives, meat and alternatives, healthy fats, and wholegrains. A reusable water bottle is placed beside the lunchbox with a caption promoting water as the best drink.

*Always check your school’s current allergen or nut-aware policy before packing lunches and please ensure you follow your school’s policies.

Try these tasty, healthy lunchbox ideas!

Each lunchbox below includes foods from all five core food groups to support a balanced, heart-healthy day. Priced at under $10 each (prices may vary), they mix homemade and convenient pre-packaged options to make healthy eating simple and achievable for busy families.

Carrot Cake Muffin, Fresh berries, Yoghurt tub/pouch , Chicken, avocado & salad wholegrain sandwich, Water bottle

What’s included:

  • Carrot cake muffin
  • Fresh berries
  • Yoghurt tub/pouch
  • Chicken, avocado & salad wholegrain sandwich
  • Water bottle
Cheesy Corn Bites, Fruit cup (in natural juices), Veggie sticks, Tzatziki dip, Egg & lettuce wholegrain sandwich, Water bottle

What’s included:

  • Cheesy corn bites
  • Fruit cup (in natural juices)
  • Veggie sticks
  • Tzatziki dip
  • Egg & lettuce wholegrain sandwich
  • Water bottle
Mexican chicken quesadilla wrap, Cherry tomatoes & cucumber slices, Hummus dip, Banana oat smoothie, Water bottle

What’s included:

  • Mexican chicken quesadilla wrap
  • Cherry tomatoes & cucumber slices
  • Hummus dip
  • Banana oat smoothie
  • Water bottle
Overnight oats, Tuna and salad, Chopped watermelon, Mini veggie & cheese skewers, Plain air-popped popcorn, Water bottle

What’s included:

  • Small and mighty overnight oats
  • Tuna and salad
  • Chopped watermelon
  • Mini veggie & cheese skewers
  • Plain air-popped popcorn
  • Water bottle
Salmon & sweet potato cakes, Green salad, Apple, Frozen milk popper, Wholegrain crackers, Sliced cheese, Water bottle

What’s included:

  • Salmon & sweet potato cakes
  • Garden salad
  • Mandarin
  • Frozen milk popper
  • Wholegrain crackers
  • Sliced cheese
  • Water bottle

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Last updated04 February 2026