School Lunch Ideas
School Lunch Formula
When it comes to making lunch for our kiddos who attend school, we often are stuck not knowing what to feed them. In this article I share some ideas so that you don’t feel like it is a huge challenge to offer a diverse and nutrient dense menu.
The Formula
Just like any other meal or snack, packed lunches should include the macros:
a healthy protein
a healthy fat
carb (veggies and fruit)
water and / or herbal tea or infusion
By using this formula, your child will get the macros needed to fuel the body and keep the energy going for the day.
Formula Ideas
Protein: a chomps meat stick; chicken, tuna or salmon salad; hard boiled egg; leftover protein from dinner
Fat: avocado; cheese; plain (coconut milk) yogurt dip / dressing (flavored with herbs and garlic); seeds; nuts
Carbohydrates
Veggies - raw sliced carrots as chips; broccoli; celery; cauli-rice; kale chips; carrot, raisin & sunflower seeds salad with olive oil & vinegar; etc.
Legumes - peas; beans, chickpeas
Fruit - berries, apple, pear, orange, grapes, cherries, banana, pineapple, watermelon, bell pepper, cucumber, tomatoes
Hydration: water, herbal infusions orfchoice
Putting the Elements Together
A green smoothie with collagen & a low sugar yogurt base
Dinner leftovers as lunch
Soups can contain all the macros and be filling. For an easy stock powder click here.
Egg muffin with veggies, cheese, &/or meat
Burrito Bowl
Sushi Bowl
Pinwheels made with a coconut wrap, lettuce or tortilla with meat or protein salad
Cheese stick, veggie sticks, & avocado deviled eggs
Veggies, cashew dip, & flax crackers
Zucchini muffin with added protein powder
Homemade granola / protein bar or Larabar (find recipes here)
Nutrient Dense Treats
Overnight Oats
Chia Pudding
Seedy Chocolate Coconut Butter Bars
Nutrient Dense Condiments
Cheese Sauce - vegan + veggies
Cauliflower Alfredo Sauce - vegan & paleo + zoodles, heart of palm noodles, lentil pasta or grain free pasta
Need More Ideas?
For more ideas, the kindle version of my cookbook, Pizza, Noodles, Sweets. Oh My! is on sale now through 8/14/2024 just in time for the Back-to-School season. The cookbook was written for a college audience, but it applies to any age. There are many semi-homemade ideas. The recipes are gluten free and their concepts can applied to different dietary styles including those who eat gluten.
Don’t Forget Breakfast
It is also important for kiddos to start the day with a good balance of macros for breakfast so that they are fueled for the day and avoid glucose spikes and crashes which will promote better learning as well as interactions with family, peers, and mentors.
I hope these ideas are helpful and inspire you to make lunches for your child(ren) and / or join forces with them to create nutritionally dense and fun lunches that your child will enjoy.
