Build-a-Lunch: Affordable, Packable, Not-Boring

Why it matters (quick science): Midday protein + carbs + colour stabilizes blood sugar → better focus and energy for afternoon classes/practice.

How to do it (3 steps):

1. Protein (eggs, tuna, beans, chicken, tofu, cheese, yogurt).

2. Colour (fruit/veg—fresh, frozen, or canned).

3. Crunch carb (rice/pasta/tortilla/crackers/pita).

10 Ready-to-Go Combos:

1. Tuna + sweetcorn wrap + apple

2. Rice + black beans + salsa + cheese

3. Pasta salad + chickpeas + peppers

4. Egg salad on toast + carrot sticks

5. Greek yogurt + granola + berries (+ cheese stick)

6. Chicken pita + cucumber + hummus

7. Tofu fried rice (leftovers) + orange

8. Hummus box: hummus, crackers, tomatoes, grapes

9. Turkey & cheese roll-ups + pretzels + pear

10. Cottage cheese + pineapple + whole-grain crackers

Troubleshooting:

• “No fridge” → use an ice pack/frozen juice container to chill everything else. 

• “Soggy” → pack sauces separate.

• “No time” → batch on Sunday (see Power Prep).

Checklist:
✔️ Budget staples (eggs, beans/tuna, rice/pasta, frozen veg, yogurt, bananas, PB)
✔️ Ice pack / frozen juice box
✔️ Leak-proof containers + separate dressing

Mini-Guide (save/share):
Formula: Protein + Colour + Crunch.
Swap from in-store brands to save 💰 and teach yourself some new skills at the same time! 

Looking for some inspiration? Take a look at our quick and easy recipes - loads of them can form the basis of your packed lunch 🍴