Hi, I’m Neasa Egan, a Home Economics teacher and author of a Home Economics Recipe Book called Recipes for Life published by Folens. Many people also know me through my Instagram account, @comedineonline, where I share practical recipes from my home and classroom.
One of the questions I’m often asked — both in the classroom and online — is: “What should I put in a lunchbox?”
Over the years, I’ve shared practical advice on this topic, so I’ve brought together some of my best tips here. A lunchbox doesn’t have to be perfect. The goal is simply to provide a balance of foods that children enjoy eating and that give them the energy they need to learn, play and stay active throughout the day.
Build every lunchbox using these four simple steps — plus an optional extra snack for busier days.
If your child is particularly active or has a long school day, consider adding a small extra snack.
Simple swaps parents love.
Chocolate bar
Yogurt with berries and granola
Fizzy drink
Milk or water
Crisps every day
Veggie sticks with a yogurt dip
White bread
Wholemeal bread
Sugary snack bar
Crackers with cheese
When making dinner, cook a little extra. Leftover pasta, rice, chicken or vegetables can quickly become tomorrow’s lunch.
Try to include at least two different coloured fruits or vegetables. Colour usually means a wider range of vitamins and minerals.
Children are more likely to eat foods they’ve helped choose or prepare. Even simple jobs like washing grapes or packing a yogurt can make a difference.
Lunchboxes don’t need to be adventurous every day. A mix of familiar foods that your child enjoys is often the recipe for a lunchbox that comes home empty.
Not every lunchbox needs to look picture-perfect. Some days it’s a balanced homemade lunch, and some days it’s a quick sandwich, fruit and a yogurt. Both are perfectly okay.
Wrap, cheese cubes, apple slices,berries and milk — small, familiar and easy to open.
Pasta salad, yogurt, banana and berries — colourful with a mix of energy and dairy.
Wholemeal ham and cheese sandwich, carrot sticks, berries, and milk — filling for a longer day.
Always stocked and ready for a quick, balanced lunch.
By secondary school, you’re growing fast, becoming more independent and often balancing school, sport, hobbies and part-time jobs. A good lunch can help you stay focused, energised and ready for a busy day.
A filling lunch usually includes a source of carbohydrate for energy, protein for staying power, fruit or vegetables, and a drink.
Knowing how to prepare your own lunch is an important life skill.
Many students eat breakfast early and don’t get home until late afternoon. A balanced lunch can help keep your energy levels steady throughout the day.
You don’t have to make perfect choices every time. Think about what will keep you satisfied for the rest of the school day.
Looking for lunch ideas you can make yourself? Many of the recipes I helped create work brilliantly as student lunches — lunchbox bakes like berry yogurt muffins and cheese scones, quick breakfasts like breakfast cheesecake, and no-cook treats like the strawberry mousse and St Patrick’s smoothie.
“As a Home Economics teacher, I’m passionate about equipping young people with essential life skills in food, nutrition, and cooking. My work supports students in developing confidence in the kitchen while understanding the importance of balanced, nutritious eating, with a particular focus on practical, real-world learning that they can carry into everyday life.”
Prefer to watch? We also have some video recipes with step-by-step demos!
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