Packing school lunches for your kids means planning easy and nutritious options. However, it can feel like a never-ending challenge. With some creativity, you can create a rotation of healthy lunch ideas for kids that can help you keep even the most selective little eaters hooked.
If you’re concerned your child isn’t getting enough nutrients or they struggle to drink enough water, make an appointment with your family care provider or pediatrician.
Why lunch matters
Lunch isn’t just a midday meal – it’s a vital source of energy and nutrients that supports your child’s growth, development and academic performance. Lunch can provide up to one-third of a child’s daily calories, helping them stay focused, regulate appetite and maintain a healthy weight.
Skipping lunch or relying on processed foods can lead to energy crashes, poor concentration and unhealthy snacking later in the day. That’s why it’s worth investing a few extra minutes to pack something wholesome.
What makes a healthy lunch?
A balanced lunch should include:
- Complex carbohydrates: Whole grains, brown rice, whole wheat bread
- Lean proteins: Turkey, chicken, beans, tofu
- Healthy fats: Avocado, nuts, seeds
- Fruits and vegetables: Fresh, frozen or dried
- Dairy or dairy alternatives: Yogurt, cheese, fortified plant-based options
Start by adding fruits and veggies to lean protein. This keeps kids energized and ready to get through the day. From there, add dips, additional sides or fun serving methods to encourage your child.
Also, you don’t always have to pack a main entrée. You can pack a variety of smaller nibbles to make up a full meal for your child. Change this up week to week or day to day as you want.
Healthy lunch ideas for kids
The sky is the limit on the nutritious lunch combinations you can make.
- Salad on a stick: Thread lunch meat, cheese, cherry tomatoes, cucumbers, bell peppers and olives on a stirring straw. This is a little safer than a wood skewer. Include a small container of Italian or ranch dressing for dipping.
- Lettuce wraps: Spread cream cheese on leaf lettuce and add deli meat, cheese or thin veggies strips. Roll up or add a drizzle of your child’s favorite condiment.
- Pita sandwich: Stuff a whole wheat pita with veggies, shredded cheese and diced chicken. Add hummus or dressing.
- Fresh fruit PB sandwich: Add slices of fruit to a peanut butter sandwich to bring it up a notch.
- Sandwich roll-ups: Make sandwiches more fun by rolling them up. You can keep the bread or swap it for a whole-wheat tortilla. You can even slice it into pinwheels.
- Veggie pasta salad: Toss whole grain pasta with cherry tomatoes, bell peppers, shredded carrots and grilled chicken. Add olive oil and lemon juice for flavor.
Lunch tips for selective eaters
Lunch is a struggle when you have a more discerning child. Try to recreate the foods your child enjoys at home in a lunch box-friendly format. Think about calorie-rich options if they don’t eat much. Nut butters, dairy and adding healthy fats, like avocado, can help to meet their caloric needs in fewer bites.
Also, selective eaters often like to snack. Pack a bento-style box with a variety of options in bite-sized pieces. Think crackers, rice cakes, chunks of cheese, hard-boiled eggs, fruit, diced veggies and dips. Also, if your child likes smoothies, pack one in a thermos.
In general, if your selective eater only eats a few things, it makes sense to pack these at lunch so that you know they will eat them. Then, you can leave trying new things for dinner at home when you can be there to support.
Tips to make lunch packing easier
Packing your kids’ lunches every day can become tedious. Make it more fun for both of you.
- Get your child involved: Let them choose fruits or veggies they like.
- Prep ahead: Chop veggies or cook proteins in bulk.
- Use fun containers: Bento boxes or colorful lunch bags can make healthy food more appealing.
- Rotate options: Keep a list of go-to meals to avoid repetition.
Be sure to include a napkin, a wet wipe to clean sticky fingers and silverware if needed. Add a cold pack to keep things chilled or a thermos to keep something at the right temperature – hot or cold. Don’t forget to send them to school with plenty of water to keep them hydrated and help their digestion.
How we can help
Healthy lunch ideas for kids to take to school don’t have to be complicated. However, if your child is more selective or you’re concerned they’re not getting enough nutrients, make an appointment with your family medicine provider or pediatrician.
Learn about the family medicine and pediatric services we offer at Bon Secours.
