Healthy lunches for… teenagers | Good Food

Teenage lunchbox ideas

Recipes rich in iron

Girls especially are at risk of being low in this mineral, so include plenty of iron-rich choices like lean meat, dark green leafy veg, dried fruit like apricots, chickpeas, lentils and beans.

Quinoa salad with grilled halloumi
Spicy rice burritos
Lamb koftas
Tofu, greens & cashew stir-fry

More like this

Recipes rich in zinc

Growing kids need this mineral, especially as teens, so include good sources like lean beef, eggs, legumes like chickpeas, lentils and beans, brazil nuts and almonds (taking into consideration any school guidelines about nuts) as well as seeds including pumpkin and sesame.

Chickpea fajitas
Quick beef & broccoli one-pot
Broccoli stem falafel bowl

Recipes rich in omega-3 fatty acids

These all-important fatty acids keep the brain well-oiled and help to establish healthy, balanced hormones. Try oily varieties of fish including salmon, tuna, sardines, trout and mackerel. Alternatively, for vegans and vegetarians, look to chia seeds, flaxseeds and walnuts.

Easy salmon sushi rice bowl
Healthy tuna pasta
Classic chunky fishcakes

Snacking

Teens love snacking so pack handy nibbles like our almond, raisin & popcorn trail mix. It’s a great make-ahead snack that lasts for ages when stored in an airtight container.

Visit our healthy snack recipes for more ideas.

What not to pack in a teen lunchbox

Empty calories

Swap the likes of fizzy drinks and squash for smoothies, 100% fruit juice or plain water.

Read our guides on how fizzy drinks affect your health and are fizzy drinks bad for you?

A note about school food policies

Check with your teenager’s school in case there are any foods they discourage or restrict – for example, nuts to safeguard students with nut allergies.

More healthy lunch inspiration

School packed lunch inspiration
Healthy lunches for kids
Healthy lunches for adults
Best lunchboxes for kids review
Quick lunchbox ideas for kids

This page was last reviewed on 2 September 2019 by Kerry Torrens.

Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.