We’ve all been there. Some days it’s a good ole’ PB&J, and other days we probably don’t even remember what we packed. It seems so easy but packing a lunch for your child every day can present its challenges … IYKYK.
Although we all have busy times where the sandwich wins the day, it is important to ensure that our little ones are getting adequate nutrition. We also know that this can be daunting or sound stressful, so we have worked to make it easy for you and give you some great ideas!
PROTEIN
Protein helps us stay full longer. When it comes to kiddos, keeping them full ensures they don’t go through the day feeling hungry. Protein also helps stabilize blood sugar levels by slowing the digestion of carbohydrates and preventing post-meal spikes.
• MEAT AND CHEESE ROLL UPS
Roll up the cheese inside the meat and add mustard or mayo for dipping.
• MEATBALLS
Frozen meatballs are an easy go-to and packed with 12 grams of protein per serving. You can change it up by offering barbecue and marinara meatballs. To keep them warm, preheat the thermos with warm water.
• YOGURT PARFAIT
The Oikos Triple Zero yogurt is high in protein and low in sugar, which makes it a great entree option. Other great options are Chobani vanilla and FAGE plain. Offer your child a “toppings bag” containing items like berries, granola and even a few chocolate chips.
• PASTA SALAD
Pasta salad is served chilled, making it the perfect lunch entree. You can customize the pasta salad to fit your child’s preferences. To offer more protein, you can always sub regular pasta for protein-packed pasta. You can also customize the add-in items: cucumbers, matchstick carrots, cut bell peppers, pepperoni, salami, chunked ham, cheese cubes, broccoli slaw, pickled items, cherry tomatoes, olives, bacon bits and garbanzo beans
• PINWHEELS
These have all the same simple ingredients as a sandwich, but rolled into a tortilla. Make it even more exciting by switching up the sauce. Try adding a flavorful cream cheese such as garden veggie for something different.
• PIZZA
Make your own pizza Lunchable by providing the kids with a sliced English muffin, marinara sauce, cheese and pepperoni. The nutrition in these pizzas will keep them fuller longer, and they will have just as much fun creating their pizzas as they would with a premade kit.
• PEANUT-BUTTER YOGURT DIP
Peanut-butter dip is so tasty you want to eat it by the spoonful, but offering dunkers makes it a kid-friendly lunch option. Mix peanut butter and vanilla yogurt, and for a sweeter dip, add a bit of maple syrup to create a lunch your kids will love. Include a few items that kiddos can dunk: apples, strawberries, Ritz crackers, celery, rice cakes (chocolate is always a fav) or vanilla wafers.
• SAUSAGE
Chicken sausage sliced into bite-sized pieces can add variety to your child’s lunch if you switch out the dipping sauces.
• PROTEIN SNACK BALLS
These make an easy prep snack that can be stored in the fridge until your little is ready to snack. Mix your fav chocolate protein powder, nut butter, rolled oats and honey until it has enough consistency to roll into balls. Customize add-ins to fit your child’s needs: flax seed, chia seed, chocolate chips, craisins, nuts, shredded coconut or dehydrated banana chips.
• BOILED EGGS
These are easy to prep, store and serve. If the kids say they don’t like them, try removing the yolk and just serving the egg white with a little salt.
• COTTAGE CHEESE AND FRUIT
This sounds crazy, but many kids love cottage cheese when it’s mixed with strawberry preserves or canned pineapple.
CARBOHYDRATES
Carbohydrates keep our little ones going! They pack an energy punch and help them stay alert. Remember that the best carbohydrates are free of refined oils, fats, dyes and added sugars. Here are our faves:
- Oranges
- Berries
- Bananas
- Apple slices
- Fruit cups in 100% juice
- Baby carrots
- Cucumber slices
- Whole grain crackers, pretzels or bread
- Kiwi
- Sweet potato (Bake the night before and serve chilled)
HEALTHY FATS
Healthy fats help with healthy hormone production, nutrient absorption and more.
- Dates (peanut-butter filling is a bonus)
- Peanut butter
- Hummus
- Avocado
- Whole-milk yogurt
- Cheese sticks or slices
- Nuts and seeds
PRE-PACKAGED FAVES
You can save time with these healthy, pre-packaged options:
- Bobo’s brand stuffed oat muffins
- KIND or LARA bars
- MADEGOOD brand
- Annie’s snacks
Sometimes it is not about finding nutritious snacks, but about finding things the kids will actually eat. The littles always want the “Paw Patrol” or “princess” snacks, specifically the gummies. But if you don’t want all that sugar, just add a sticker to the items you want them to eat. Also, rather than offering gummies, try the fruit strips that contain half the sugar and dyes.
Finally, don’t forget the “I love you” on a napkin.