Breakfast and lunch ideas

Breakfast and Lunch Ideas

Trudi Nelson shares her breakfast and lunch ideas, perfect for feeding fussy eaters

4 min read

 mum+  Article by Trudi Nelson

Breakfast and Lunch Ideas

We need to start our day with a decent breakfast. Think about the morning meal like this: no food in 10+ hours so you need a boost to recharge the system and get set for an active day ahead.

Who says that breakfast needs to be traditional? Morning nutrition comes in many forms.

Fresh ideas for school-day breakfasts

  • Toasted cheese on wholegrain or gluten-free bread. Serve with wedges of fresh summery tomatoes or slices of Granny Smith apple. Fresh berries and a mug of chicken noodle soup for the hungrier ones.
  • A hearty, multigrain cereal is full of fibre and protein with enough carbohydrates to keep you ring until lunchtime. Add raisins, diced apricots, dried cranberries or nuts. Add milk, soy or almond milk or yoghurt.
  • Muesli bar and sippy juice is great for on the run, but what about a homemade breakfast wrap in the back seat. Lettuce, cherry tomatoes, ham or chicken, feta or grated cheese, even quickly scrambled egg folded into their favourite wrap. Try bacon or leftover sliced sausages from last night’s dinner.
  • Fresh fruit is good as it has both fibre and carbs. But fruit doesn’t have protein which helps kids last longer, so adding chia seeds, tofu, peanut butter or almond milk to a fruit smoothie will give kids longer-lasting energy.
Breakfast and Lunch Ideas

Top lunchbox tips

  • Mini kebabs of cheese cubes and fruit, such as cheddar and apple chunks. Grapes go nicely with diced ham. Cute and party-like, too, for a fussy eater.
  • Not everyone loves sandwiches. Cinnamon toast, a bagel or crumpet with cream cheese are delicious cold too.
  • Leftover pizza slices are always a welcome lunchbox treat.
  • Most classrooms now offer microwaves so pack a slice of last night’s mash or a rice snack bowl – ideal for the GF child. Lasagne or chicken can be zapped in the microwave, ready in minutes.
  • A peeled hard-boiled egg or two in a lunchbox is a perfect protein fix, although check with your child’s teacher if there are any egg allergy-affected kids in the class.
  • In lunchbox compartments, offer carrots, celery sticks, cherry tomatoes, grapes, cheese-sticks, whole strawberries, scroggin or muesli chunks.
  • Pancakes or omelettes rolled and sliced thickly are also great, filled with cheese or fruit.
  • Banana loaf is my favourite go-to. We thrash the recipe below: it’s always a winner.

Banana loaf: a signature lunchbox filler


  • 1 3⁄4 cup SR our
  • 1⁄4 tsp baking soda
  • 1⁄4 tsp salt
  • 1⁄2 cup raw sugar
  • 2 eggs
  • 1⁄4 cup trim milk
  • 1⁄4 cup rice bran oil
  • 1 cup or more of mashed ripe bananas


Sift our, baking soda and salt into a bowl, mix in sugar. In another bowl, beat eggs, stir in milk, oil and banana. Mix quickly into dry ingredients, stir until just combined. Pour into a greased loaf tin. Bake at 180 degrees for 40-50 minutes or until it springs back. Cool, slice and enjoy!

Fresh Recipes

Fresh Recipes & Ideas, Latest Food News & Innovations

Browse Fresh’s collection of family favourites for deliciously simple and crowd-pleasing recipes to get a meal on the table in a jiffy.

Expert Profile: Trudi Nelson

Broadcaster, Food Lover and Lifestyle Expert

Trudi’s career has spanned television and radio and she has always been a committed food lover and homemaker at heart. Her popular recipe and advice website was launched in 2005, and Trudi has also been Chair of the NZ Guild of Food Writers.


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