Protein-rich foods for lunchboxes

Only a parent knows the level of mental gymnastics required to fill a lunchbox with wholesome, fun, nutritious food that a child might be happy to discover when they open it up. Perhaps your school is nut-free, perhaps your child loves hot chicken but not cold, perhaps they’ll accept cheese, but not in a sandwich. If you're seeking inspiration for how to build a balanced lunch, we’ve put together some high protein lunchbox ideas to keep your kids full and focused.

M&S Senior Nutritionist Louisa Brunt says: “Protein is needed for the normal growth and development of bones in children, so including protein as part of a balanced lunchbox can help support their growth, and fuel busy, active days. There’s no one-size-fits-all approach when it comes to children’s protein needs – these will vary depending on their age, appetite and activity levels. Food preferences matter too.”

Halfway through the day, children can benefit from balanced lunchboxes that include protein alongside fibre-rich carbohydrates, fruit and vegetables. Although it's worth bearing in mind they don't need huge helpings of protein, and most lunchboxes don't need major changes.

The good news is there are probably lots of high-protein foods in your child’s diet already. It makes sense to start by identifying those, so you can see if there are any new, lunchbox-friendly ways you could prepare them. Protein can be found in meat, fish and poultry, but there are also lots of plant-based foods to consider, like beans, lentils, chickpeas and even vegetables like edamame beans and green peas.

• Meat: Chicken, beef, pork, lamb, or turkey.

• Fish and seafood: Salmon, prawns, tuna, cod, and halibut. Aim for two portions of fish a week, making sure one of these is an oily fish, like salmon, mackerel, trout or sardines.

• Eggs: Most of the protein is actually found in the whites.

• Dairy: Milk, kefir, fromage frais, Greek yogurt, cheese, or cottage cheese.

• Legumes: Beans, lentils, chickpeas, peas and peanuts.

Variety is as important as ever, so think less: high-protein lunchbox and more: balanced lunchbox. Protein does its very best work when it’s served alongside slow-release carbs, fibre, fats, fruit and vegetables. Louisa says we should think about “building in balance”, and adding fibre-rich foods alongside protein is a simple way to do this: “Think wholemeal wraps, beans and pulses. Fruit and veg also help add colour, crunch and variety”.

And (unless you’re vegan), protein can come from a mix of animal and plant-based foods, depending on dietary preferences. But if expanding your child’s protein horizons feels like the trickiest bit, our nutritionist recommends that you “start with what they already enjoy and build from there. If they like chicken, try adding it to a wholemeal wrap, pasta salad or lunchbox skewers. If they like eggs, try mini egg muffins or sliced boiled egg with pittas. If they enjoy Greek-style yoghurt, serve it with fruit and oats, or use it as a dip with veggie sticks. Small, familiar swaps can help make new foods feel less daunting.”

What is a good source of protein for lunchboxes? These are a few categories that can be helpful.

Support your child's diet with M&S Food

Whether you’re looking to maximise the goodness in your weekly shop, or you need weekday recipe inspiration, or you want to help your children make healthy, balanced snack choices, M&S is here to help you feed your family with healthy food. If you enjoyed the recipe suggestions here, browse our healthy recipes – it’s full of nutrient-packed breakfasts, lunches and dinners. And our health inspiration hub offers more flavour, protein, fibre, vitamins and minerals – all the good stuff.