Healthy Lunch Box Recipes for Kids

An easy summer lunch for kids can be both nutritious and delicious. When preparing your child's summer lunch, aim to include a source of fat, a source of protein, a carbohydrate, and a fruit or vegetable for added fiber. Add one food from each of these categories to ensure a well-balanced meal. Here are some simple ideas:

• A whole wheat peanut butter sandwich with a side of fruit
• A whole wheat quesadilla with beans, cheese, and a side of fruit or veggies
• A quick chickpea pasta with mixed vegetables

You can find hundreds of recipes that include all these components in the Little Lunches meal planning app, which helps ease the mental load of meal planning for parents.

For a school lunch that goes beyond sandwiches, you can pack a variety of foods that include a source of fat, a source of protein, a carbohydrate, and a fruit or vegetable for added fiber. Here are some ideas:

• Wraps: Fill a whole grain wrap with hummus (protein and fat), grilled chicken (protein), and mixed veggies (fiber).
• Salads: Make a pasta salad with whole grain pasta (carbohydrate), cheese cubes (protein and fat), and cherry tomatoes (fiber).
• Bento Boxes: Include cheese cubes (fat), hard-boiled eggs (protein), a quick quinoa salad (carbohydrate), and carrot sticks (fiber).
• Rice Bowls: Pack brown rice (carbohydrate), edamame beans (protein), guacamole (fat), and bell pepper strips (fiber).
• Yogurt Parfaits: Use Greek yogurt (protein), granola (carbohydrate), nuts (fat), and mixed berries (fiber).

Packing lunch for a picky eater can be challenging, but with a few tips, you can make it easier and more enjoyable for your child:

• Involve Your Child: Let your child help in choosing and preparing their lunch. You can use the Little Lunches meal planning app together to pick recipes, watch recipe tutorials, and let them choose what they'd like to include. This can make them more excited to eat what they helped create.
• Use Fun Shapes and Colors: Use cookie cutters to shape sandwiches, fruits, and vegetables into fun shapes. Include a variety of colorful foods or fun food picks to make the meal visually appealing.
• Introduce New Foods at Home First: Avoid adding completely new foods to the lunchbox. Instead, introduce new foods at home where your child feels safer and more adventurous. Once they become familiar with and enjoy these foods, you can include them in the lunchbox.
• Offer Dipping Options: Many kids enjoy dipping their food. Include small containers of hummus, yogurt, or guacamole for dipping veggies, fruits, or crackers.
• Keep It Simple: Stick to simple, familiar foods that you know your child likes, and gradually introduce new items over time.
• Make It Bite-Sized: Cut foods into small, manageable pieces that are easy for little hands to handle and eat.
• Include a Balance of Food Groups: Ensure the lunch includes a source of fat, protein, carbohydrate, and fiber. For example, pack cheese cubes (fat), turkey slices (protein), whole-grain crackers (carbohydrate), and apple slices (fiber).
• Pack a Variety of Options: Include a variety of small, different foods rather than one large portion. This can keep things interesting and give your child choices.
• Use Reusable Containers: Invest in bento boxes or sectioned containers that keep foods separate and fresh.
• Get Feedback: Talk to your child about what they liked and didn’t like about their lunch. Use their feedback to adjust future meals.

The best lunch to bring to school includes balanced meals that your kids will love. With the Little Lunches app, you can access hundreds of recipes that are both nutritious and delicious for packing school lunches. These recipes are designed to keep kids energized throughout the day while being dietitian approved.

For example, on the app, you can find:

• Turkey and Cheese Roll-Ups: Whole grain tortillas rolled with turkey slices, cheese, and lettuce with a side of fruit.
• Black Bean Quesadillas: Whole wheat tortillas filled with warm black beans, melted cheese, and mild salsa, served with a side of fruit.
• Whole-Grain Avocado and Turkey sandwiches: Whole-grain sandwiches filled with mashed avocado and turkey slices.

These recipes for school lunch are nutritious, easy to eat, and ensure your child gets a balanced meal that supports their energy and concentration at school.

Parents should avoid packing foods high in sugar and unhealthy fats, such as candy, soda, and chips, in the school lunchbox. These items lack nutritional value and can lead to energy crashes.

Proper nutrition, on the other hand, ensures a stable stream of energy throughout the day, supporting better focus and performance in school. The Little Lunches app can help parents make better choices effortlessly by providing a variety of nutritious and balanced recipes. This allows parents to pack lunches that are both delicious and beneficial for their child's health and well-being without needing to give it much thought.

When packing a kids' lunchbox, it's essential to include a variety of nutrient-dense foods that support their growth and energy needs. Here are a few examples of such foods:

• Fruits and Vegetables: Include fresh fruits like apple slices, berries, or grapes, and vegetables such as carrot sticks, cucumber slices, or cherry tomatoes. These are rich in vitamins, minerals, and fiber.
• Whole Grains: Pack whole grain bread for sandwiches, brown rice, or whole grain crackers. These provide sustained energy and are a good source of fiber.
• Protein: Include lean protein sources like turkey or chicken slices, hard-boiled eggs, hummus, or yogurt. Protein is crucial for growth and repair.
• Dairy or Dairy Alternatives: Cheese sticks or yogurt are excellent sources of calcium and vitamin D, important for bone health.
• Healthy Fats: Nuts, seeds, or avocado slices are good for brain health and overall development.

It's important to expose kids to the foods in their lunchbox at home before sending them to school with it. Kids are generally more secure at home and more willing to try new things. Familiarizing them with these foods at home can reduce anxiety and make them more likely to enjoy their lunch at school. Including a mix of familiar, accepted foods and new foods they are learning to love can make the transition smoother.

For parents seeking help with meal planning, the Little Lunches app can be a valuable resource. This app offers ideas and recipes for balanced, nutritious lunches, tailored to kids' preferences and dietary needs. By using the app, parents can take the mental load out of meal planning, ensuring their kids get a varied and healthful lunch every day without the stress of constantly coming up with new ideas.

By combining nutritious foods and using helpful tools like the Little Lunches app, parents can create a positive and stress-free lunch experience for their kids.