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Healthy Back to School Lunch Ideas for Kids



As a single Mom of three, I remember all too well the daily challenge of packing school lunches that were not only quick and easy but also nutritious. My poor kids, having a dietitian for mom, there was no chance of trading their bag of blueberries for a bag of chips in the lunchroom. Over the years, I learned many tips and tricks that have led to my now adult children having healthy eating habits. Here are some of my tried and true ideas for packing healthy, balanced lunches to boost their daily nutrition: 

 

1. Build a Balanced Lunch


To pack a balanced lunch: pick a quality protein, add a whole grain, include healthy fats, and boost with plenty of fruits and vegetables. Aim to include at least one item from each of the following categories:


  • Proteins: Diced, shredded or cubed chicken or turkey, salmon, meatballs cheese cubes, beans (chickpeas, black beans), edamame, hummus, Greek yogurt, hard-boiled eggs or protein bars

  • Whole Grains: Whole wheat bread, wraps, whole wheat pita, quinoa, whole grain crackers or oat based options

  • Fruits & Veggies: Fresh, colorful veggies like carrots, bell peppers, cucumbers, cherry tomatoes, or fruits like apples, berries, grapes, orange slices or pineapple chunks.

  • Healthy Fats: Avocado, sunflower seeds, sunflower seed butter, chia seeds (in yogurt bowls),  hummus or guacamole for dipping 


2. Make It Fun and Engaging


Kids are more likely to eat their lunch when it looks appealing. Try using cookie cutters to make fun shapes out of sandwiches, fruits, or veggies. Bento boxes can also make packing lunches more fun, as they keep different foods separated and organized, offering a variety of textures and color.  Letting your kids help pack their lunches can make them more excited about eating what’s inside and give them a sense of control that can lead to better eating habits.


4. Healthy Lunch Ideas


Here are some easy, balanced, and nutritious lunch ideas to inspire you:


  • Chicken & Cheese Wraps: whole wheat wrap, shredded chicken breast, cheddar cheese, lettuce, cucumber or avocado with carrot sticks, Greek yogurt & blueberries

  • DIY Lunchables: Whole grain crackers, slices of cheese, cubed chicken or hard-boiled egg and a side of cherry tomatoes or sliced bell peppers. Add some hummus for dipping.

  • Mini Pita Pockets: Stuff whole grain pita pockets with hummus, shredded carrots, cucumber slices, and diced chicken or mashed white beans

  • Pasta Salad:  pasta, grilled chicken or chickpeas, cherry tomatoes, cucumbers, bell peppers, feta cheese with olive oil & balsamic vinegar, and orange slices or grapes

  • Fruit & Yogurt Parfait: Layer Greek yogurt with mixed berries and a sprinkle of granola. Pair with whole grain crackers and sliced veggies on the side.

  • Leftover Naan Pizza:  whole wheat Naan bread topped with marinara, mozzarella cheese, cubed chicken & veggies with a side of fresh berries


5. Smart Snack Choices


In addition to lunch, kids typically have a morning and afternoon snack break, which provides an opportunity to keep their energy levels up throughout the day. Choose snacks that are nutrient-dense and easy to eat on the go. Some great snack ideas include:


Morning Snack: 

  • Apple slices with sunflower seed butter

  • Fresh fruits like oranges, pineapple, peaches, plums or melon

  • Fresh or frozen berries & Greek yogurt topped with granola

  • Home-made mini muffins

  • Cheesy egg-muffins

  • Smoothie to go with yogurt, fruits and a tablespoon of protein powder

  • Hard-boiled eggs & cherry tomato


Afternoon Snack: 

  • Veggie sticks with hummus, cheese sticks with whole grain crackers, 

  • dried fruits like Medjool dates with sunflower seeds,

  •  roasted chickpeas

  • pretzels with hummus

  • popcorn

  • protein bars (go for 10 grams protein, 100% whole grain and minimal sugar)

  • Home-made protein balls (with oats, coconut oil, chia seeds, cacao powder)


Choose snacks that offer a good balance of protein, healthy fats or whole grains for balanced energy and to keep them feeling full until their next meal.


6. Avoid the Packaged Snacks


While it can be tempting to toss in pre-packaged snacks, these are often high in added sugars, sodium, unhealthy fats and chemical additives.  They tend to lack nutritional quality being low in essential vitamins, minerals, fibre and other beneficial nutrients known as ‘empty’ calories.   Instead, think whole or minimally processed foods that provide the nutrients your kids need for their growth and development.  Read labels and select minimally processed (less than 6 ingredients) without the chemical additives and a source of protein, fibre and essential vitamins or minerals.


7.  Why Glass or Stainless Steel are Better than Plastics


It is important to consider not just what goes into their meals but also what you pack them in. Using glass or stainless steel containers over plastic is a healthier choice.  Plastics can contain harmful chemicals like BPA and phthalates, which can leach into food.  Glass and stainless steel containers are non-toxic, durable, and keep food fresh without the risk of chemical leaching.


8.  Healthier Fluid Options


When it comes to staying hydrated, skip the sugar loaded juice boxes. Sugary drinks can lead to spikes and crashes in energy levels, affecting your child’s mood and focus throughout the day.  Water is always the best choice- consider using a stainless steel water bottle.  For fun, add a variety of fruits like orange, lemon, lime or berries for a fruit infusion. Try mineral or sparkling water for variety.  Consider also fortified plant-based milk or milk options that provide calcium and vitamin D with a little protein for a more balanced approach.


Conclusion

As a Mom who has navigated the ups and downs of packing school lunches, I know that finding the right balance between nutrition and what kids actually eat can be tricky. Remember, it is all about progress and not perfection. Whether it is sneaking in an extra vegetable or choosing water over juice, every small step adds up. In the end it was all worth it because to this day, my now adult- kids will still choose blueberries over chips.




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