Lunch Box Ideas
By Lauren McGarty, RD, CDN, BS
TIPS:
Plan meals ahead for the week. Try asking your kids for ideas and get them involved with planning and prepping- they will be more likely to eat and enjoy their lunch! Prep. When you get home from the store, wash and cut up veggies, make snack bags of nuts, pretzels, crackers, hard-boiled eggs, etc.
Mix it up. Incorporate different fruits and vegetables each week to keep things exciting. Consider using whatever fresh fruits/vegetables are in season for cost efficiency. Pack appropriate portion sizes based on your child’s appetite. This may take a few trial runs, but you’ll get it right!
Balance meals with protein, grains, fruits, vegetables, and healthy fats. See below for ideas.
Protein
- Hard-boiled eggs
- Lunchmeat
- Leftover rotisserie chicken
- Hummus
- String cheese
- Greek yogurt
- Tuna salad
- Nut butter
- Nuts/Trail mix
- Turkey pepperoni
Grains
- Whole wheat bread
- Mini bagel
- Pita bread
- Tortilla
- Pasta salad
- English muffin
- Rice cakes
- Tortilla chips
- Popcorn
- Vegetables
- Baby carrots
- Celery sticks
- Bell peppers
- Cauliflower
- Broccoli
- Cucumber sticks
- Edamame
- Snap peas
- Fruit
- Berries
- Bananas
- Grapes
- Apple slices (drizzle with lemon juice to prevent browning)
- Pears
- Melons
- Dried fruit
Treats
- Energy balls
- Homemade granola bars
- Chocolate covered fruit
- Yogurt pretzels
- Homemade cookie/muffin
Meal ideas:
- Egg salad sandwich on whole-wheat bread. On the side: sliced cucumber sticks, apple slices, and homemade chocolate chip cookie
- English muffin pizza with turkey pepperoni. On the side: baby carrots, canned pears (in its own juice), and yogurt pretzels
- Hummus with pita bread. On the side: sliced bell peppers, grapes, and energy ball