20-Day Kids Lunchbox Plan (Nutrition Tips & Kid-Approved Tiffin Recipes!)

There was a time when packing my kid’s lunchbox felt like a daily test I kept failing.

The roti came back dry, sabzi untouched and on some days, the entire tiffin was just... unopened.

After weeks of frustration, I knew I had to change something. So, I reached out to a friendly nutritionist, talked to fellow parents, and did a lot of trial-and-error in my kitchen. What came out of it? A simple but powerful 20-day lunchbox plan that works!

Mornings are now smoother, the tiffin comes back empty (well, mostly!), and I don’t dread packing them anymore.

Let me walk you through it.


What Indian Nutritionists Suggest About Kids' Lunchboxes

Before jumping into the recipes, let’s understand what our kids really need.

According to leading nutritionists in India, a balanced lunchbox should include:

  • Protein: Eggs, paneer, dals, or nuts
  • Complex Carbs: Whole wheat, millets, oats
  • Healthy Fats: Ghee, nuts, seeds
  • Fibre + Vitamins: Fruits, veggies, whole grains

It should be colourful, not overly spicy and ideally something the child has helped choose or tasted before. Keep one known food, one fun item, and one nutritious twist in every box.


20-Day Lunchbox Plan from Cookpad Recipes

These are simple recipes with ingredients easily found in Indian kitchens.

Please adjust salt and spice levels based on your child’s taste and age. Many recipes linked are adaptable from adult versions.

Week 1

Kickstart with familiar flavours and fun shapes that even picky eaters won’t resist!

Day 1: Aloo Tikki or Veggie Fritters + Mint Yogurt Dip
✓ Tikki recipe for lunch box
✓ Kid favourite + iron-rich

Aloo Cheese Tikki Recipe by Kavita Ns
#toc4 #partyrecipes #cookpadindia #cutlet A simple yet delicious Cheesy aloo Tikkis loved by kids and grownups as well. Perfect birthday party snack. #food_ishkitchen
Sweet Corn Fritters (Tiffin Recipe) Recipe by Shital Jataniya
#TH
Quick Mint Dip Recipe by Kavita Ns
#thcweek7 #week7 #dip #cookpadindia #2021challenge A simple dip that is so flavouful and delicious

Day 2: Oats Cookies + Boiled Egg (or Cheese Cubes for Veg Option)
✓ Oats recipe for kids
✓ Sweet and protein-packed

Oat Chocolate Cookies Recipe by Prama Sarkar
#GA4 #week7 Keyword- “Oats” These oats cookies are so much delicious. Kids absolutely love these. Let’s have a look into the steps.

Day 3: Veg Paneer Sandwich + Apple slices
✓ Healthy sandwich recipes
✓ Crunchy, colourful, and satisfying

Cheesy Veg Paneer Toasted Sandwich Recipe by Rosalyn John
#cc2022 #week1 #BreakfastRecipes #CookpadCalendar2022 Easy Cheesy Veg Paneer Toasted Sandwich Recipe. Love to make sandwiches. It’s a fun task for me. This toasted sandwich is absolutely crispy and mouth melting. You can have it for breakfast or as an evening snack. A perfect tiffin recipe. Enjoy th…

Day 4: Masala Bread Upma + Cucumber sticks
✓ Bread recipes for tiffin
✓ Quick, warm, and comforting

Bread Upma Recipe by Bina Samir Telivala
#MonsoonSpecial #Cooksnapchallenge Cherishing this monsoon with the easiest & simplest breakfast/ quick lunch / dinner recipes . This recipe can be made in 15 minutes. It’s spicy, hot & tasty , just right for this season. Sit in your balcony & watch the downpour as you dig into the bowl 🥣 of hot br…

Day 5: Chapati Pizza Roll with Veggies + Banana
✓ Chapati + veggies in disguise

Cheesy Chapati Pizza Recipe by Sana Jinabade
#GA4 #week17

Week 2

Day 6: Egg Bhurji with Mini Parathas (or veg option try paneer bhurji)
✓ Egg recipes for tiffin or breakfast
✓ High protein, easy to eat

Egg Bhurji Paratha Recipe by Amrita Mallik
#tech2.....eggs r my weekness & most importantly lockdown friend of mine.
Stuffed Paneer Bhurji Paratha !! Recipe by Jagruti Manish (Dalwadi) Shah
#Feb #W2 Paneer paratha is one of the most popular stuffed paratha from Punjab which is usually made for breakfast. Paneer Paratha is made with whole wheat flour dough stuffed with spicy crumbled paneer stuffing.

Day 7: Poha Cutlets + Mango Chunks or other Seasonal Chunks
✓ Light but filling

Khatta Teekha Moong Poha Cutlet(breakfast + Snack + Even A Tiffin Box 🗃️) Recipe by Alka Bhandari
#cheffeb #week2

Day 8: Corn & Cheese Sandwich + Dates
✓ Sweet and salty balance

Corn Cheese Sandwich Recipe by Richa Vardhan
#week3of5 Sandwich recipes are always simple and healthy. I made sandwich stuffed primarily with sweet corns which introduce sweet taste to it and to add spicy flavor I have added cheese, capsicum and onion spiced with black pepper. This makes it a complete and balanced meal or have it as a snack.

Day 9: Aloo Matar Quesadilla (Indian-style) + Grapes
✓ Desi twist that works

Aloo Matar Tikki Paneer Schezwan Tortilla Quesadilla Recipe by Manisha Sampat
#GoldenAoron23 #Week14 #Post1 #Tortilla #PotatoesPeasPaneerTortilla #SchezwanTortilla #Quesadilla #AlooMatarTikkiPaneerSchezwanTortillaQuesadilla #Cookpad #Cookpadindia #Cookpadenglish #Cooksnap #Manisha_PureVeg_Treasure #LoveToCook_ServeWithLove Here, I tried to make a fusion recipe of different cu…

Day 10: Sweet Potato Tikki + Buttermilk
✓ Great for digestion and energy

Sweet Potato Makhana Tikkis Recipe by Neeru Thakkar
#GoldenApron23 #Week1 #cookpad #cookpadindia #sweetpotato #foxnutracipe #makhana Sweet potato with makhana tikkis. Shallow fried tikkis made from boiled sweet potatoes with makhana, herbs and spices .They are perfect to be served as teatime snacks. This recipe is vagon and gluten free.

Week 3

Day 11: Moong Dal Chilla + Chutney
✓ Protein + fibre

Protein Rich Moong Dal Palak Chilla Recipe by Unnati Bhavsar
Moong dal Palak Chilla is a healthy and savory Indian pancake made from a batter of soaked and ground moong dal (split yellow lentils) mixed with finely chopped spinach (palak) and spices. It is typically pan-cooked until golden and crisp. This dish is rich in protein, iron, and fiber, making it a n…

Day 12: Beetroot Paratha + Sweet Lassi
✓ Iron-rich and colourful

Beetroot Aloo Paratha Recipe by Deepa Rupani
#GA4 #week1 #paratha #potato #punjabi Paratha is a popular Indian flat bread cooked with ghee, butter or oil and served with any dal or vegetable prparation. Paratha can be prepared plain or with any stuffing. Apart from plain wheat paratha , we can prepare various paratha by adding different ingred…

Day 13: Idli Podi + Orange wedges
✓ South Indian mini meal

Ghee Podi Idli Recipe by Bethica Das
#TH - Idlis in general are a perfect and a healthy breakfast option. So I dished out my all time favorite idli in a new avatar with some idli podi sprinkled over it. Serve these soft and fluffy treats in this appealing and appetizing manner. They just tastes awesome. I added some Andhra special Nall…

Day 14: Vegetable Vermicelli Upma with Veggies+ Curd
✓ Easy to digest and mild

Vermicelli, Veggies Upma Recipe by Dr.Madhumita Mishra
#ga24 #NoOnionGarlic #FranceGroup1st #greebeans #vermicelli Vermicelli upma is a healthy dish that contains a mix of carbohydrates, fiber, fat, and protein. It also contains minerals like potassium, phosphorus, calcium, and iron. If we are including veggies, it increases the food value and tastes an…

Day 15: Chapati Jam Roll + Almonds
✓ Sweet treat day (balance it!)

Mini Roti Jam Wraps Recipe by ZMA
#wraps #cookpadindia A lovely and a delicious wrap by me giving it a little twist with dry fruits and everyone’s favourite kissan jam. This is a real treat to your tastebuds. Sweet and crunchy, they just melt in your mouth. Have a blast with your families and friends at brunch or snack time or at ju…

Week 4

Day 16: Vegetable Pulao + Boiled Egg (or Cheese Cubes for Veg Option)
✓ Balanced and colourful

Vegetable Masala Pulao (One Pot Meal) Veg Masala Rice Recipe by Jyoti Prakash Assudani
#QR #quickrecipe a flavoured and spicy rice recipe prepared with dry spices and vegetables. it is a one-pot meal and hence an ideal lunch box recipe and easily appreciated by kids and all age groups. the rice is infused with spices and masala with choice of veggies and hence served by itself or tast…
Veg Masala Pulao Recipe by Monika Jain ( Homechef)
#Win #week8

Day 17: Applesauce Pancake + Nuts
✓ Applesauce recipe

Baked Applesauce Pancakes Eggless Recipe by Rekha Unni
#morningbreakfast Delicious healthy nutritious breakfast

Day 18: Rava or Sooji Dhokla + Fruit Chaat
✓ Spongy, tangy, and light

Sooji Dhokla Recipe by rama
#fs #semolina #cookpadindia #cookpadenglish #simplecooking
Khaman Dhokla Recipe by Supriya Devkar
#EC dhokla is the recipe which we prepare as a snacks it is easy to prepare in few ingredients. This recipe I created inspired by suruchi (doctor Ruchi).

Day 19: Muffins + Yogurt

Banana Oats Chocolate Chips Muffins (No Oil, No Butter, No Maida) Recipe by Rachana Sagala
#ga24 #Rolled oats Banana oats are a healthy version of muffins, no maida, no oil, no butter, no sugar, and a healthy option for kids and adults it has lots of health benefits.
Banana Chocolate Muffins Recipe by ZMA
#CHEFFEB #week4 #cookpadindia #jaggery #healthy Moist and super spongy Banana Chocolate Muffins/Cupcakes are not only healthy and nutritious but also delightfully delicious. With Chocolate added, it becomes one of the most wanted Muffins. Kids would love these as well as the adults. No one would sto…

Day 20: Pasta with Hidden Veg Sauce or Macaroni + Melon Slices
✓ End on a happy note!

Veg Creamy Pasta In Broccoli 🥦 Sauce No Maida, Butter 🧈 Cheese 🧀 Recipe by Alka Bhandari
#ga24 #broccoli
Macaroni (Cheese Corn Macaroni Pasta) Recipe by Jyoti Prakash Assudani
#ga24 #Macaroni This easy recipe for macaroni corn casserole makes for a great family dinner. Soft, tender macaroni mixed with cheese and sweet corn.. easy and quick recipe .. kids favourite all time snacks. served with a cup of tea..

Looking for more tiffin inspiration?
Check out our Kids Tiffin Recipe Collection on Cookpad – real recipes by real homecooks, full of fun and flavor!


What I Learned Along the Way

Here are 3 lessons that made all the difference:

1. Kids Like Variety, Not Surprises
Let them help pick from 2 options the night before.

2. Texture Matters
Dry sabzis? No thanks. But same veggies in a soft tikki.. Devoured!

3. Colour Wins Every Time
Even a sprinkle of grated carrot, beetroot, or pomegranate gets attention.


Try It, Tweak It, Make It Yours

You don’t have to follow all 20 days exactly. Start with 3 or 5 ideas from this list. Keep what works, change what doesn’t.

Tip: Bookmark the recipes you like on the Cookpad app and organise them in folders for easy access. The recipe stays open while you cook—no need to switch apps while managing a busy morning.

Let me know which ones your kids loved!
Share recipes with us so we can try too!


Age-Specific Tips

3–5 years: Cut food into bite-sized pieces. Avoid hard-to-chew nuts. Stick to soft, easy-to-eat items and ingredients that are light. Use cutters for fun shapes.

6–9 years: Introduce a wider variety but keep spice mild. Encourage fruit and veggie intake.

10+ years: Let them take part in packing. Offer protein-rich options. Start introducing basic nutrition concepts. Include dips or wraps they can build on their own.

Avoid: Too much spice, strong-smelling foods, and dishes that leak or go soggy.


FAQs

Q1: What is a balanced lunch box recipe for kids?
A good lunchbox should include carbs, protein, healthy fats, and fiber-rich fruits or veggies.

Q2: What are some healthy sandwich recipes for Indian kids?
Try paneer-tomato sandwich, corn-spinach sandwich, or oats-cheela sandwich. There are many more on Cookpad!

473 easy and tasty healthy sandwich for tiffin recipes by home cooks
Huge variety of great healthy sandwich for tiffin recipes published by home cooks like you!

Q3: Can I use oats in lunchbox recipes?
Yes! Oats banana cookies, oats upma, and oats chilla are great tiffin ideas. Try some more oats recipes:

877 easy and tasty oats for tiffin recipes by home cooks
Huge variety of great oats for tiffin recipes published by home cooks like you!

Q4: How do I keep lunchbox food fresh until noon?
Use insulated tiffins, pack just-warm food, and avoid watery gravies.

Q5: Are eggs good for lunchbox meals?
Absolutely. Boiled, scrambled, or in bhurji form, they’re quick and full of protein.

7,448 easy and tasty eggs for tiffin recipes by home cooks
Huge variety of great eggs for tiffin recipes published by home cooks like you!

Q6: Can We Pack Drinks?

Yes, you can pack drinks like sweet lassi or buttermilk if using an insulated leak-proof bottle and it’s consumed within a few hours.


💡 Tried any of these recipes? Share a Cooksnap on Cookpad!
What's a Cooksnap? Its a photo of your finished dish—along with a short message for the recipe creator. It’s a great way to celebrate home cooking, connect with others, and inspire more food lovers to try new dishes. 💚

Also READ: Yummy Tiffin Recipes for Kids with Fun and Wholesome Ingredients

👉 You might also like: How to Cook Broccoli Right: Nutritious Indian Recipes

👉 You might also like: 10 Easy & High-Protein Soya Chunks Recipes for Everyday Meals & Fitness