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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)
  • 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.

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 updated15 January 2026