Aussie Lunchbox Team
December 30, 2025 Β· 4 min read
Active kids need more protein to fuel their bodies and support healthy growth. Discover easy, high-protein lunchbox ideas that keep kids energised through afternoon sport.
How Much Protein Do Kids Need?
Protein requirements vary by age and activity level:
| Age | Daily protein (g) | Active kids |
|---|---|---|
| 4β8 years | 20g | 25β30g |
| 9β13 years | 28β34g | 35β45g |
| 14β18 years | 45β52g | 55β70g |
School lunch should ideally provide 30β40% of daily protein needs. For an active 10-year-old, that's roughly 12β18g of protein per lunchbox.
High-Protein Foods for Lunchboxes
| Food | Protein per serve |
|---|---|
| Chicken breast (60g) | 18g |
| Canned tuna (95g can) | 22g |
| Boiled egg | 6g |
| Greek yoghurt (150g) | 15g |
| Cheese (30g) | 7g |
| Edamame (half cup) | 9g |
| Hummus (4 tbsp) | 5g |
5 High-Protein Lunchbox Ideas
1. Tuna & Egg Power Bowl
Canned tuna + 2 boiled eggs + rice + cucumber = approx. 28g protein. Add soy sauce and sesame seeds.
2. Chicken & Cheese Wrap
60g sliced chicken + 30g cheese + lettuce + tomato in a tortilla = approx. 25g protein.
3. Greek Yoghurt Parfait + Eggs
150g Greek yoghurt with fruit and granola + 1 boiled egg on the side = approx. 21g protein.
4. Edamame & Cheese Box
Half cup edamame + 2 cheese slices + wholegrain crackers + cherry tomatoes = approx. 16g protein.
5. Smoked Salmon & Cream Cheese Bagel
50g smoked salmon + 2 tbsp cream cheese on a bagel + cucumber = approx. 20g protein.