Protein is one of the essential nutrients the body needs to grow, develop, and stay healthy. It is especially important for children, as it helps to build strong muscles, repair body tissues, and support brain development. Proteins are made up of building blocks called amino acids, which the body uses for various functions.
Good sources of protein include meat, fish, eggs, beans, milk, cheese, and nuts. Including enough protein in school lunches helps children stay energetic, focused, and active throughout the day.
🥩 1. Boiled Eggs + Sweet Potatoes or Yam
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Protein: Eggs (6–7g each)
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Carbs: Boiled sweet potatoes or yam slices
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Extras: Add vegetables like sliced cucumber or carrots
✅ Easy to pack, rich in protein and fibre
🍛 2. Jollof Rice with Chicken or Egg
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Protein: Grilled/boiled chicken (drumstick or shredded breast) or hard-boiled egg
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Carbs: Rice
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Extras: Add peas, carrots or green beans to the rice for extra nutrients
✅ Popular and balanced option
🍲 3. Beans and Plantain (Ewa Agoyin Style or Stewed Beans)
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Protein: Brown or honey beans
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Carbs: Fried or baked plantains
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Extras: Serve with boiled egg or tiny fish (e.g. crayfish)
✅ High fibre and plant-based protein
🍜 4. Moi Moi (Steamed Bean Pudding) with Custard or Pap
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Protein: Moi moi (made with beans, egg, fish, crayfish)
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Carbs: Custard or pap in a flask (optional)
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Extras: Sliced fruits or water bottle
✅ Great for younger children; soft and easy to eat
🐟 5. Boiled Yam with Egg Sauce
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Protein: Egg sauce (eggs, tomatoes, onions, sardines or mackerel)
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Carbs: Yam
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Extras: Add vegetables in the sauce
✅ High satiety, simple and delicious
🥪 6. Tuna or Egg Sandwich (with Whole Wheat Bread)
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Protein: Tuna, sardine, or boiled egg filling
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Carbs: Whole wheat bread
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Extras: Lettuce, cucumbers or grated carrots
✅ Fast, protein-packed snack for break time
🍲 7. Ofada Rice + Sauce + Boiled Egg or Goat Meat
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Protein: Egg, goat meat, offals or dried fish in the sauce
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Carbs: Unpolished Ofada rice
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Extras: Mild sauce if for younger kids
✅ Excellent for protein + iron + energy
🥣 8. Okro Soup with Swallow (e.g. Semovita, Amala, Wheat)
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Protein: Meat, fish, crayfish, stockfish, periwinkle
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Carbs: Swallow
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Extras: Add ugu, okro, ogbono, or spinach
✅ Packed with protein and micronutrients
🍝 9. Spaghetti with Minced Meat Sauce
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Protein: Minced beef, egg, or turkey chunks in sauce
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Carbs: Spaghetti or macaroni
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Extras: Add green pepper, carrots, or green peas
✅ Appealing to picky eaters
🥗 10. Fried Rice with Shredded Chicken or Gizzard
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Protein: Chicken, liver, gizzard, or boiled egg
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Carbs: Rice
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Extras: Lots of vegetables
✅ Great for Fridays or birthdays
Bonus Tips:
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Include a protein drink like soya milk, yoghurt, or tigernut milk
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Add snackable protein like chin-chin with groundnuts or milk-based snacks
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Avoid excessive fried or oily foods; opt for grilled, boiled, or steamed