5 things to consider when packing your lunch box

As many people start to return to work and schools resume after a summer break, its back to getting organised and packing lunch boxes.

Consider the following components to ensure your lunch box is nutritious and balanced:

1. A wholegrain bread or cereal, such as a wholegrain bread roll, sandwich or wrap or even some rice, pasta, quinoa or similar

2. A protein-based food eg lean meat or chicken, boiled eggs, canned fish, legumes, falafel or lentil patty

3. A dairy product such as cheese, yoghurt or milk

4. Some fresh salad or vegetables 

5. A serve or two of fresh fruit

This can be presented as a basic salad roll with chicken & cheese, together with a yoghurt & fresh fruit. Or you can get creative with leftovers and salads. Perhaps some leftover roast vegetables served with canned beans and brown rice, topped with fetta cheese.  

Consider planning your week lunches on a Sunday night, by preparing some salads or cooking up some extra veg and meat. Maybe even make some savoury muffins or rice paper rolls as a change from the old sanga.

Latest News

Have you noticed the popular item Bowl Food?

Yesterday

Bowl food has become popular in recent times. Have you noticed that? More and more recipes and dishes are now served in a bowl?

WEEKEND WRITE-UP: PBs, New Records & A Return to the Winners List

March 1st, 2021

In VIS sport, Jemima Montag records a 41 second PB matched with a Victorian record, Robinson finds her way back onto the winners list and the cyclists battle it out at Madison Nationals.

Magnificent Seven for Dylan Alcott

February 18th, 2021

Lifting Grand Slam trophies never gets old for Dylan Alcott.

WEEKEND WRITE-UP: Alcott into seventh Aus Open Final, Stratton records seasons best & Cooke wins eleventh title

February 15th, 2021

In VIS sport, Dylan Alcott will aim to keep an unbeaten Australian Open record alive, Brooke Stratton took out the Women's Long jump with a new seasons best, Carol Cooke won an eleventh straight road title and Doug Crawford narrowly missed out on advancing in his World Championship debut.

Face to Face Again | Carol Cooke AM

February 10th, 2021

This week for the first time in almost a year I had a speaking gig, in person, face to face. In the last year I have done a number of gigs but because of Covid-19 they have all be virtual. That’s okay but it certainly isn’t the same as being face to face with your audience. To be able to gage their body language, their facial expressions, or how much you have them interested in your story is so much easier when you are in the same room and not looking at them on a screen.

See all our partners

VIS is proudly sponsored by