Four things. One perfect lunch.

No complicated recipes. No rushed decisions at 8 am. Just one main, one crunch, one fresh and one treat, a simple formula that keeps everyone fuelled and makes weekday lunches easy.

Start with a protein-rich base that travels well and keeps everyone fuelled.

A chicken pesto pasta salad is an easy win for all ages. Toss cooked pasta with shredded roast chicken, baby spinach, cherry tomatoes and a spoonful of pesto. Add a squeeze of lemon and a little grated parmesan for extra flavour. 

It can be made ahead, portioned into containers and enjoyed cold, making it ideal for school bags and office desks alike.

Texture makes all the difference, and a crunchy side dish keeps lunch from feeling flat and adds variety with minimal effort.

Carrot and cucumber sticks with hummus, mini pita chips, lightly salted popcorn or roasted chickpeas all work well to make the lunch feel more complete.

Add natural sweetness and colour with fruit, such as sliced apples tossed in lemon juice, a handful of berries, a mandarin, or grapes. 

Pre-washing and portioning fruit at the start of the week makes weekday mornings far more manageable.

A balanced lunch still leaves room for something enjoyable. A homemade mini muffin, a bliss ball, a small yoghurt, or one to two squares of dark chocolate are perfect, sweet little treats that make lunch feel special rather than restrictive and help avoid the after-school or work snack dash.

Make sure to include protein, fibre and colour for fullness. Prep once and assemble into containers that make it look appealing; it works on adults just as much as kids.

The rule of four keeps things structured without being rigid, flexible enough for picky eaters, hungry teens and busy professionals alike.