Back To School With Healthy Packed Lunches
Creating healthy pack lunches for school that are both nutritious and appealing to kids can be a fun challenge. Here are some ideas that cover a variety of tastes and dietary needs
Wraps and Sandwiches
Turkey and Avocado Wrap: Whole wheat wrap, sliced turkey, avocado, lettuce and a sprinkle of cheese.
Veggie Hummus Sandwich: Whole grain bread with hummus, cucumber slices, shredded carrots and spinach.
Chicken Salad Pitta: Whole wheat pitta stuffed with chicken salad (using Greek yogurt instead of mayo), grapes and mixed greens.
Bento Box Style
Protein Box: Hard-boiled eggs, whole grain crackers, cheese cubes, cherry tomatoes and apple slices.
DIY Pizza Box: Whole wheat pitta triangles, marinara sauce for dipping, shredded mozzarella, pepperoni slices and carrot sticks.
Sushi Rolls (child-friendly): Cucumber, avocado, and carrot sushi rolls with a side of edamame and a small container of soy sauce.
Pasta Salads
Greek Pasta Salad: Whole grain pasta, cherry tomatoes, cucumbers, olives, feta cheese and a drizzle of olive oil and lemon.
Chicken Pesto Pasta: Whole wheat pasta with grilled chicken, pesto sauce, cherry tomatoes and steamed broccoli.
Salads
Chicken Caesar Salad: Romaine lettuce, grilled chicken strips, whole wheat croutons, a sprinkle of Parmesan and a light Caesar dressing.
Quinoa and Black Bean Salad: Quinoa, black beans, corn, diced tomatoes and cilantro with a lime vinaigrette.
Snackable Items
Veggies and Dip: Baby carrots, cucumber sticks, sliced peppers with a small container of ranch or hummus.
Fruit Salad: A mix of berries, grapes and apple slices with a squeeze of lemon to keep them fresh.
Trail Mix: A mix of nuts, seeds, dried fruit and a few dark chocolate chips for a sweet treat.
Drinks
Water: Always a great option, you can add a slice of lemon or cucumber for flavour.
100 per cent Fruit Juice: Small portion sizes are key.
Milk: Low-fat or almond milk.
Sweet Treats
Yogurt Parfait: Low-fat yogurt layered with granola and fresh berries.
Energy Bites: Rolled oats, peanut butter, honey and mini chocolate chips rolled into bite-sized balls.
Homemade Muffins: Whole wheat banana or blueberry muffins.
Tips:
Balance: Ensure each lunch includes a balance of protein, healthy fats and fibre.
Variety: Mix up the components daily to keep lunches exciting.
Involvement: Let kids help choose or pack their lunches to ensure they’re excited to eat them.
These options are nutritious, easy to prepare and child-friendly, making them ideal for back-to-school lunches. And they would absolutely work for big ‘kids’ too.
