The easy tricks to perfect your back to school packed lunch: Chefs and nutritionists share their top tips for making deliciously simple meals even the fussiest of children will love

As schools across the UK welcome new and returning students for the start of the academic year, many parents are likely panicking about how they’re going to food prep lunches once again.

Yet back-to-school, while undoubtedly a stressful time for families, doesn’t have to see adults spending a disproportionate amount of time in the kitchen just to guarantee their kids have the nutrients they need to get through a busy day.

Speaking exclusively to the Daily Mail, two experienced chefs and a nutritionist have shared their top tips, tricks and recipes to ensure school pupils remain well-fed throughout the week – without parents feeling the pressure.

When it comes to packed lunches, chef and plant-based specialist Lisa Marley recommends replacing an uninspiring sandwich with something much more nutritious – but that doesn’t mean meals need to break the bank or take half an hour to prepare. 

‘Bento-style boxes work brilliantly,’ Lisa, who has thousands of fans on Instagram, said. ‘Think chopped fruit, crunchy veg sticks, hummus, cheese cubes and a wholegrain wrap or sandwich. 

‘Children love variety and bite-sized portions, so packing a few different options often helps avoid waste.’

Nutritionist Nishtha Patel agreed, adding: ‘Children eat with their eyes so make vegetables look appealing.’ 

Nishtha, like Lisa, highlighted the importance of prepping as much as possible to make morning and evenings run smoother and minimise stress.  

Annabel Karmel MBE (pictured) is the UK’s no. 1 children’s cookery author

‘The trick is to think in building blocks: a few proteins, a few grains, roasted vegetables and some sauces,’ she explained. ‘When you have these ready you can mix and match to create quick meals all week long.’ 

And, attuned to the financial pressures that many UK families are facing, award-winning children’s cookery author Annabel Karmel MBE not only revealed her top 10 tips but also shared some handy recipes that make the most of leftovers from the night before.

More helpful pointers, hacks and meal ideas from these three experts can be found below. 

Annabel Karmel MBE – UK’s no. 1 children’s cookery author

Mother-of-three and bestselling international author Annabel Karmel has spent the past 30 years creating tasty and nutritious meals for children and babies.  More than 1,250 recipes can be found at her award-winning Recipes App.

Here are Annabel’s top 10 tips:  

1. Freeze it forward

Make a batch of muffins, mini pancakes and fritters or savoury scones at the weekend and freeze them. Pop one straight into the lunchbox in the morning – it’ll defrost by lunchtime (and keep everything else cool too!).

Annabel encourages parents to use leftovers from the night before in their children’s packed lunches 

RECIPES: Lunch box leftovers  

SUPER ORZO PASTA SALAD 

MAKES: 4 PORTIONS

Ingredients

Orzo salad

• 125g orzo pasta
• 75g broccoli
• 100g cooked chicken
• 150g tinned corn
• 100g cherry tomatoes, halved
• 2 tbsp fresh basil, chopped

Dressing

• 4tbsp light olive oil
• 1½ tbsp rice wine vinegar
• 1 tbsp soy sauce
• 1 tbsp honey

Method

1. Cook the orzo pasta in lightly salted boiling water according to the packet instructions.
2. Add the broccoli for the final 4 minutes of the cooking time. Drain and refresh in cold water.
3. Place the pasta, broccoli, chicken, sweetcorn, tomatoes and basil in a mixing bowl.
4. To make the dressing, combine all the ingredients in a small small container and shake together.
5. If eating straight away, toss the salad and dressing together to combine before serving. For lunchboxes, put the dressing into small separate container to pour over the salad just before eating.

SUSHI WRAPS

HUMMUS, CARROT AND LETTUCE WRAP

Ingredients

• 1 wrap 
• 2 tbsp hummus 
• 1 small carrot, peeled and grated 
• 2 lettuce leaves

 Method

1. Spread the hummus over the wrap. Put the carrot and lettuce in the centre in neat rows. 
2. Fold over one side and roll up to form a tight roll. Slice into 3 pieces.

CHICKEN, PLUM SAUCE AND LETTUCE WRAP

Ingredients

• 1 wrap 
• 2 tbsp mayonnaise 
• 1 tbsp plum sauce 
• 50g cooked chicken breast, sliced 
• 2 little gem lettuce leaves 
• 50g cucumber, sliced into thin strips

Method

1. Spread the mayonnaise over the wrap, then the plum sauce.
2. Put the chicken in the centre and arrange the lettuce and cucumber next to the chicken. 
3. Fold one side over and roll up to form a tight roll. Slice into 3 pieces.

2. Keep it interesting

A healthy lunch won’t get the children’s vote if it doesn’t look appealing. Simple touches can make all the difference, such as bite-size chunks of fruit threaded onto a straw.

3. Wrap it up

Bored of sandwiches? Try tortilla wraps cut into pinwheels. Add cream cheese, grated carrot and chicken or tuna. Wrap, roll, slice – and they look like lunchbox sushi!

4. DIY dippers

Pack a mini pot of hummus, tzatziki or yoghurt and some veggie sticks or pitta fingers. Dipping equals fun, and kids love food they can build or play with.

Prepare sticks of carrot, sweet pepper and cucumber, and wrap them in damp kitchen paper to prevent them drying out.

5. Lunchbox leftovers

Nishtha Patel (pictured) is an award-winning nutritionist with expertise in treating a number of conditions, including inflammatory bowel disease

Got leftover pasta or roast chicken? Repurpose it into a cold pasta salad or chicken wrap. It’s quick, tasty and reduces waste – a win-win.

6. Hidden veg sauce

Blitz roasted veggies into a tomato sauce over the weekend and stir through pasta for a hidden veg hit. Keeps in the fridge for up to 3 days or freeze in small portions.

7. Prep like a pro

Chop fruits and veggies the night before and store in airtight containers. Keep a ‘lunchbox drawer’ in the fridge with grab-and-go items ready to toss in.

8. Get kids involved

Let them choose one item each day – some fruit, a main, a treat. Mini responsibility equates to less uneaten food coming home.

9. Healthy treat swap

Nishtha is a huge advocate of getting ahead of the week by spending some time prepping food at the weekend 

Swap crisps for breadsticks and dip, or chocolate bars for an oat and raisin cookie or mini energy ball – you can batch bake these with the kids and freeze them.

10. Themed days

Add a bit of magic with themes – ‘Rainbow Monday’ with colourful fruits and veggies, or ‘Mini Mezze Thursday’ with little pots of falafel, crackers, cheese and cherry tomatoes.

Nishtha Patel – Nutritionist and inflammatory bowel disease specialist

Nutritionist Nishtha Patel, also known as The Gut Expert, is an award-winning nutritionist with expertise in treating a number of conditions, including inflammatory bowel disease (IBD), which has affected her daughter. 

Conscious that weekday mornings and evenings can be hectic, she makes the case for using part of the weekend to get ahead.

‘The good news is that with a little weekend prep you can have a fridge full of colourful nourishing foods that keep children happy and support the whole family’s gut health,’ she says.

In addition, Nishtha advises: ‘Cook two or three different proteins at the start of the week. 

RECIPES: Weeknight meals   

SPICED ONE-PAN LENTILS WITH ROASTED VEG AND GUT-LOVING DIP

MAKES: 2 PORTIONS 

Ingredients 

Spiced lentils

• 1 cup cooked green or brown lentils (or ½ cup dried) 
• 1 tsp olive oil or avocado oil 
• ½ red onion, finely chopped 
• 1 clove garlic, minced 
• 1 tsp cumin seeds 
• 1 tsp ground coriander 
• ½ tsp smoked paprika 
• Sea salt & black pepper 
• Optional: pinch of turmeric or fennel seed for gut-soothing support 
• Splash of lemon juice 

Roasted vegetables (use any combination)

• 1 courgette, sliced 
• 1 red pepper, chopped 
• ½ sweet potato, cubed 
• 1 tbsp olive oil 
• Sea salt, pepper, and a pinch of chilli flakes or za’atar

Gut-loving dip

• 2 tbsp coconut yoghurt or natural kefir yoghurt 
• 1 tsp tahini 
• ½ clove garlic (optional), grated 
• Squeeze of lemon juice 
• Pinch of cumin or sumac 
• Sea salt to taste

Method 

1. Roast the veg: Preheat oven to 200°C (fan). Toss sweet potato, courgette,and pepper in olive oil, salt and spices. Roast for 25–30 minutes until golden and crisp at the edges. 
2. Cook the lentils (if using dried): Rinse and cook lentils in water until just tender (around 20 mins). Drain and set aside. 
3. Spice up the lentils: Heat oil in a pan, sauté onion and garlic until soft. Add cumin seeds, coriander, paprika, and turmeric. Toast for 30 seconds, then stir in the cooked lentils. Season and add lemon juice. Let it all warm through and absorb the spices. 
4. Make the dip: Whisk all ingredients in a small bowl. Add a splash of water for a drizzle consistency. 
5. Assemble: Serve spiced lentils with roasted veg, drizzle with gut-loving dip, and finish with fresh herbs, sesame seeds or pomegranate if desired. 

 HOT HALLOUMI GUT-LOVING HALLOUMI BOWL

MAKES: 2 PORTIONS

Ingredients

For the base

• 1 cup cooked quinoa or cooled black rice (prebiotic-rich and gut friendly)
• ½ cup shredded red cabbage (polyphenol-packed)
• ½ cucumber, ribboned or finely chopped
• 1 small carrot, julienned
• Handful of edamame or steamed green peas

For the hot honey halloumi

• 200g halloumi, sliced 
• 1 tbsp raw honey 
• 1 tsp chilli flakes or hot sauce (adjust to taste) 
• 1 tsp apple cider vinegar (with the ‘mother’) 
• 1 tsp avocado oil or olive oil

For the toppings

• 1 tbsp kimchi or sauerkraut (for that fermented gut-loving magic) 
• 1 tbsp toasted sesame seeds 
• ½ avocado, sliced 
• Fresh coriander or Thai basil 
• Optional: Pickled ginger, a drizzle of tahini or tamari

Method

1. Make the hot honey glaze: Mix raw honey, chilli flakes/hot sauce, apple cider vinegar and a splash of warm water. Set aside. 
2. Pan-fry the halloumi: In a non-stick pan, heat the oil and fry the halloumi until golden on both sides. Pour the glaze in at the end to sizzle and caramelise.
3. Build your bowl: Start with quinoa or black rice. Layer your veg, edamame, and sliced avocado. Top with hot honey halloumi: Let that glaze drip! Add your fermented topping, sesame seeds, and fresh herbs. 
4. Final drizzle: Optional tahini or tamari for umami depth. 

 

 

‘Marinate fish, chicken or tofu in olive oil, lemon and herbs and bake in the oven. Boil a batch of eggs for easy breakfasts or lunch boxes. 

She’s also a huge fan of beans and lentils, which can also be prepped over the weekend and refrigerated. 

‘High in fibre and great for the gut, they can be used in soups, as side dishes or as the base of Mexican and Indian meals,’ she adds.

The expert suggests choosing two to four grain bases that the family enjoys – whether wild rice, brown rice, quinoa, buckwheat or freekeh – cooking them in advance and then storing in containers in the fridge. 

She explains: ‘You can quickly reheat or use them cold in salads. Wholewheat pasta is also a good choice. 

‘Lentil pasta is another option as it is rich in fibre and causes less of a sugar spike, especially when paired with protein.’

Similarly, potatoes can be boiled and kept in the fridge for quick potato salsa while pasta can be cooked and stored plain until it’s required for a speedy dinner.  

Sticking with prep, she says: ‘Chop peppers, courgettes and other vegetables and store them in glass airtight containers.

Lisa Marley (pictured) is a trained chef and a plant-based specialist and nutrition coach

‘Wrap in a muslin cloth or thin tea towel to keep them fresh. These can be thrown into stir fries or lunch boxes.’

Recognising that ‘children eat with their eyes,’ Nishtha says it’s worth spending a little time to make vegetables look appealing. 

For something a little different, she encourages parents to ‘roast peppers, courgettes, carrots and broccoli in different herbs and spices and store them in separate containers.

‘Try oregano on carrots, cumin on courgettes and paprika on peppers. When vegetables are roasted they become naturally sweeter and more appealing to younger palates.’

Homemade sauces are also easy to make and can really enhance meals, she says. 

‘A simple pesto can be frozen in ice cube trays and stirred into pasta or spread in wraps,’ Nishtha explains. ‘A yoghurt dressing with lemon and garlic is lovely over fish. 

‘A tahini turmeric sauce makes roasted vegetables irresistible. Keep a jar of herby green dressing in the fridge for quick salads.’

And, an advocate of the freezer, reminds amateur cooks that salsas and marinara style sauces can also be made and frozen for a rainy day. 

RECIPES: Vegetarian  

VIVERA VEGGIE MINCE

MAKES: 4 PORTIONS

Ingredients 

• 1 pack Vivera Veggie Mince (available in supermarkets nationwide)
• 1 tbsp olive oil
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 red pepper, diced
• 1 courgette, diced
• 1 tin chopped tomatoes
• 1 tin kidney beans, drained and rinsed
• 1 tin sweetcorn, drained
• 2 tsp smoked paprika
• 1 tsp ground cumin
• ½ tsp chilli powder (optional, adjust to taste)
• 200ml vegetable stock
• Salt & black pepper, to taste
• Fresh coriander or parsley, to serve

Method

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, cooking until softened.
2. Add peppers and courgette, cooking for another 3 minutes.
3. Stir in the Vivera Veggie Mince and cook 2 minutes
4. Stir in chopped tomatoes, kidney beans, sweetcorn, and all spices. Mix well.
5. Pour in the vegetable stock, bring to a boil, then reduce to a simmer for 10 minutes until thickened.
6. Season to taste, garnish with fresh herbs, and serve.

Serving Suggestions

• Spoon over rice or quinoa
• Pile onto baked sweet potatoes
• Scoop up with tortilla chips and a dollop of guacamole

‘A vegetable rich pasta sauce blended until smooth is a clever way to feed children who are fussy with textures,’ Nishtha says. ‘Choose sauces that fit your family.’ 

For those after Mexican flavours, guacamole and salsa are good options, while a sweet and sour sauce or a Thai curry paste are great for Asian flavours. 

Lisa Marley – Chef, plant-based specialist and nutrition coach

Lisa Marley trained as a pastry chef before becoming a plant-based specialist and nutrition coach.

‘Keep it simple, colourful, and familiar,’ she said. ‘Bento-style boxes work brilliantly -think chopped fruit, crunchy veg sticks, hummus, cheese cubes, and a wholegrain wrap or sandwich.’

Lisa understands that children love variety and find bite-sized portions appealing, and she, too, is convinced that ‘prep is everything’. 

‘Wash and chop fruit and veg the night before, batch-cook items like pasta or rice at the weekend, and use freezer-friendly muffins or frittatas that can be defrosted overnight,’ she says/ 

Another tip that works a treat when it comes to making mornings smoother is having a designated ‘lunchbox shelf’ in the fridge.

While younger children tend to prefer finger foods – small wraps, veggie sticks, or fruit they can eat without peeling, older kids often crave something more substantial, like a pasta salad or a filled pitta, she says.

‘Across all ages, balance is key: aim for a mix of protein, healthy carbs, and fruit/veg to keep energy steady throughout the day.’