As we close in on the first week of school, you have a feeling of anxiety thinking about planning and preparing all the meals to sustain your family.
I feel like I can do so many segments / blog posts on this topic. It’s not easy being the one responsible for feeding your troop. But I’m here today to give some easy, healthy lunches for kids while balancing nutrition, variety, and convenience.
Tips for Preparing Sustainable Lunches
1. Include a Balance of Food Groups:
- Protein: Lean meats, beans, eggs, cheese, yogurt.
- Whole Grains: Whole wheat bread, brown rice, quinoa, whole grain wraps.
- Fruits and Vegetables: Fresh, frozen, or dried fruits, and a variety of vegetables.
- Dairy or Dairy Alternatives: Milk, cheese, or yogurt.
- Healthy Fats: Nuts, seeds, avocado, olive oil.
2. Plan Ahead:
- Create a weekly meal plan and prep ingredients on the weekend.
- Use portioned containers or Bento Boxes — these are my favorite:
3. Involve Your Kids:
- Let them help choose and prepare their lunches, which can increase their interest in eating healthy foods.
4. Keep It Simple:
- Opt for easy-to-eat, portable items like wraps, sandwiches, and salads.
- Use leftovers creatively, like turning chicken into a wrap or salad topping.
5. Make It Fun:
- Use colorful fruits and vegetables to make the lunch visually appealing.
- Use cookie cutters to shape sandwiches or fruits.
Easy and Healthy Lunch Ideas:
Bento Box Style:
- Small portions of cheese, whole grain crackers, cherry tomatoes, grapes, and a small yogurt.
- Hard-boiled egg, whole wheat pita, hummus, baby carrots, and apple slices.
Wraps and Sandwiches:
- Whole grain wrap with turkey, cheese, lettuce, and avocado.
- Peanut butter (or nut butter) and banana sandwich on whole grain bread.
- Hummus, cucumber, and carrot wrap.
Pasta Salad:
- Whole grain pasta with cherry tomatoes, cucumbers, olives, feta cheese, and a light vinaigrette.
- Chicken pasta salad with mixed greens and a light dressing.
Veggie and Dip Packs:
- Carrot sticks, cucumber slices, bell pepper strips, and cherry tomatoes with hummus or ranch dip.
DIY Lunchables:
- Sliced deli meat, cheese cubes, whole grain crackers, fruit, and a small treat.
Mini Pizzas:
- Whole wheat English muffins topped with tomato sauce, cheese, and veggies. Serve cold or heat and pack in a thermos
Roll-Ups:
- Turkey, cheese, and spinach rolled in a whole grain tortilla.
- Cream cheese, smoked salmon, and cucumber rolled in a tortilla.
Salads:
- Mixed greens with grilled chicken, cheese, and a variety of veggies. Pack dressing separately to keep it fresh.
- Quinoa salad with black beans, corn, cherry tomatoes, and avocado.
By planning ahead and keeping things fun and unique, you can be sure your kid enjoys a balanced, nutritious lunch every day… with hopefully, less stress on your end!
