What children will learn
- Plan a meal that includes the five food groups
- Write a shopping list and estimate costs
- Prepare food safely and hygienically
You'll need
- This page printed
- Ingredients for the chosen lunch
- Chopping board, knife suitable for the child's age, bowls and plates
- Paper and pencil for the shopping list
Safety first
- An adult must supervise knife, stove and oven use; younger children should not use sharp knives or the stove.
- Check for food allergies and intolerances before planning, and read ingredient labels.
- Wash hands before cooking and after touching raw meat or eggs, and use a separate board for raw meat.
- Keep cold food in the fridge until needed and check use-by dates.
How to do it
- Plan the lunch using the five food groups: vegetables, fruit, grains (such as bread, rice or pasta), protein foods (such as eggs, beans, chicken or tofu) and dairy or alternatives. Ideas: a loaded wrap, a rice salad bowl or homemade mini pizzas on wholemeal pita.
- Fill in the planner. Check the fridge and pantry first, then write a shopping list of anything you still need.
- Estimate the cost of the shopping list using a catalogue or online grocery prices. Can you keep it under a budget you agree on with your parent or carer?
- Shop together, then wash your hands and wash fruit and vegetables before preparing them.
- Make and serve the lunch. Ask the family to rate it, and write down one thing you'd change next time.
Make it easier
Make a no-cook lunch, such as a sandwich and fruit plate, with an adult doing any cutting.
Make it harder
Plan lunches for three days, compare the cost per serve, or adapt a recipe for a family member's dietary needs.
Parent tip: Let your child make the decisions, even if the menu isn't what you'd choose. Owning the plan is what builds confidence in the kitchen.
Healthy Lunch Planner
Name: ____________________ Date: ____________
| Food group | My choice | Need to buy? | Cost |
| Vegetables | |||
| Fruit | |||
| Grains | |||
| Protein foods | |||
| Dairy or alternatives |
Budget: $________ Total cost: $________ Allergies to check: ________________
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Fantastic work! Every little step helps you grow.