Packing lunchboxes five days a week can become a tiring routine — and kids get tired of always eating the same thing too. A little colour and planning go further than you might think.

The three-colour rule

A simple way to add variety without overthinking it: aim for at least three different colours in every lunchbox. That usually means some fruit, a vegetable and a more filling food — and it makes the lunchbox more appealing when it’s opened.

  • Red and orange: strawberries, cherry tomatoes, carrot sticks, tangerines.

  • Green: cucumber, grapes, kiwi, peas.

  • White and beige: plain yoghurt, fresh cheese, mixed-grain bread, chickpeas.

  • Purple and blue: blueberries, plums, black grapes.

Plan the week in ten minutes

On Sunday, choose three or four combinations for the week with the kids and write them on a piece of paper on the fridge. Wash and chop the hardier fruit and vegetables in one go. That way, in the morning, it’s just a matter of putting it together.

Letting them choose between two options — “apple or pear?” — gives them a sense of control and makes it more likely the lunchbox comes back empty.

Make the most of leftovers from dinner, too: a little pasta with vegetables, a cold omelette cut into strips or seasoned chickpeas can become a different snack the next day. Less waste and one less decision to make in the morning.

The best lunchbox isn’t the prettiest one on Instagram. It’s the one that comes home empty.

Small tricks that help

  • Cut fruit into different shapes: sticks, cubes, slices.

  • Use boxes with compartments so foods don’t mix.

  • Water instead of juice, in a bottle they chose themselves.

  • Biscuits and sweets only now and then, as an exception.

Breakfast is still the best moment for the kids’ supplement routine, with an adult giving the dose shown on the label. A children’s supplement complements a varied diet; it doesn’t replace the fruit and vegetables in the lunchbox.

Vitamin D is needed for normal growth and development of bone in children.

If you have questions about your child’s nutritional needs, the paediatrician is the best person to talk to.

In short

  • Three colours per lunchbox is an easy rule to follow.

  • Plan and prep on Sunday; in the morning, just put it together.

  • Give them simple choices between two options.

  • Supplements complement the diet, they don’t replace it.

This article is for information only and is not a substitute for advice from a health professional.