Quick and Easy Back-to-School Lunches

As kids head back to school, packing a nutritious and balanced lunch is key to helping kids maintain their energy and focus throughout the day. Just like breakfast, a well-balanced lunch that includes protein, complex carbohydrates, and healthy fats is essential for stabilizing blood sugar levels and sustaining energy. This ensures kids can stay attentive and engaged until the end of the school day.

The Importance of a Balanced Lunch

A balanced lunch provides a combination of nutrients that help maintain stable blood sugar levels, preventing the afternoon energy slump and aiding in concentration and learning. Just as with the quick and easy back-to-school breakfasts, the goal is to include:

• Protein: For muscle repair and keeping kids full longer.
• Complex Carbohydrates: For sustained energy release.
• Healthy Fats: For brain health and overall well-being.

Healthy Pantry and Fridge Staples

By keeping these healthy staples on hand and mixing and matching them, you can create a variety of nutritious and delicious lunches that will keep your kids satisfied and focused throughout the school day.

Pantry Staples:

• Whole Grain Crackers: High in fiber and low in added sugars. Look for brands like Simple Mills.
• Nut or Seed Butters: Opt for brands with no added sugars or oils.
• Canned Beans: Chickpeas, black beans, and kidney beans. Opt for organic if possible.
• Quinoa and Brown Rice: Easy to prepare and versatile.
• Dried Fruits: Opt for unsweetened options like strawberries, blueberries, raisins and apricots with no added oils.
• Nuts and Seeds: Almonds, walnuts, sunflower seeds, and chia seeds.
• Whole Grain Pasta: Opt for organic whole grain or legume-based varieties. We prefer chickpea pasta.
• Canned Tuna or Salmon: Rich in protein and omega-3 fatty acids.

Fridge Staples:

• Fresh Fruits and Vegetables: Apples, carrots, bell peppers, cucumbers, and leafy greens.
• Cheese: String cheese, cheddar slices, mozzarella, etc.
• Hummus: A versatile dip and spread. Opt for brands without nut or seed oils or make your own with my recipe.
• Greek Yogurt: High in protein. Opt for plain, nonfat yogurt to avoid tons of added sugar.
• Lean Proteins: Chicken breast, turkey slices, and hard-boiled eggs. Opt for clean deli like Applegate.
• Whole Grain Bread and Tortillas: For sandwiches and wraps. Opt for clean brands like Dave’s Killer or Siete grain-free wraps in the freezer section.
• Leftover Proteins: Cooked chicken, turkey, ground beef or tofu from dinner.

Mix and Match Lunch Ideas

Pair any of these ideas with a fruit and/or veggie.

Pro Tip: Freeze a bottle of water and use that as an ice pack. By the time lunch comes, the water should be mostly thawed.

1. Whole Grain Wraps
   • Turkey and Avocado Wrap: Whole grain or grain-free wrap (complex carbs) + sliced turkey (protein) + avocado (healthy fats) + leafy greens + hummus.
   • Veggie and Hummus Wrap: Whole grain or grain-free wrap (complex carbs) + hummus (protein) + bell peppers, cucumbers, shredded carrots, and spinach (complex carbs).
   • Chicken and Quinoa Wrap: Whole grain or grain-free wrap (complex carbs) + cooked chicken breast (protein) + quinoa (complex carbs) + diced tomatoes, lettuce, and Greek yogurt dressing (healthy fats).
2. Mason Jar Salads
   • Chicken Caesar Salad: Romaine lettuce (complex carbs) + cooked chicken breast (protein) + cherry tomatoes + shredded Parmesan + Caesar dressing (healthy fats) with whole grain crackers (complex carbs).
   • Mediterranean Chickpea Salad: Spinach (complex carbs) + canned chickpeas (protein) + cucumber, cherry tomatoes, feta cheese, olives (healthy fats) + olive oil and lemon juice dressing.
   • Quinoa and Black Bean Salad: Cooked quinoa (complex carbs) + black beans (protein) + corn, bell peppers, avocado (healthy fats) + cilantro + lime vinaigrette.
3. Bento Box Lunches
   • Protein Bento Box: Hard-boiled eggs (protein) + whole grain crackers (complex carbs) + cheese cubes (healthy fats) + apple slices + almond butter.
   • Mediterranean Bento Box: Hummus (protein) + whole grain pita chips or crackers (complex carbs) + cucumber slices, cherry tomatoes, olives, feta cheese (healthy fats).
   • Nut Butter and Fruit Bento Box: Whole grain crackers (complex carbs) + nut or seed butter (healthy fats) + sliced bananas, dried cranberries (complex carbs) + carrot sticks.
4. Pasta Salads
   • Greek Pasta Salad: Whole grain or grain-free pasta (complex carbs) + cherry tomatoes, cucumbers, olives, feta cheese (healthy fats) + Greek dressing.
   • Tuna Pasta Salad: Whole grain or grain-free pasta (complex carbs) + canned tuna (protein) + celery, cherry tomatoes + Greek yogurt + lemon juice.
   • Veggie Pesto Pasta Salad: Whole grain or grain-free pasta (complex carbs) + broccoli, cherry tomatoes, bell peppers + basil pesto (healthy fats).
5. Sandwiches and Roll-Ups
   • Turkey and Cheese Sandwich: Whole grain bread (complex carbs) + sliced turkey (protein) + cheddar cheese (healthy fats) + lettuce + mustard.
   • Veggie Roll-Up: Whole grain tortilla (complex carbs) + hummus (protein) + shredded carrots, bell peppers, spinach (complex carbs).
   • Tuna Salad Sandwich: Whole grain bread (complex carbs) + canned tuna (protein) mixed with Greek yogurt + celery + lettuce.
6. Nourish Bowls
   • Taco Bowl: Brown rice (complex carbs) + black beans (protein) + corn, diced tomatoes, lettuce + avocado (healthy fats) + salsa.
   • Mediterranean Bowl: Quinoa (complex carbs) + chickpeas (protein) + cucumbers, cherry tomatoes, olives + feta cheese (healthy fats) + tzatziki.
   • Chicken and Veggie Bowl: Quinoa or brown rice (complex carbs) + cooked chicken breast (protein) + roasted vegetables (carrots, broccoli, bell peppers) + hummus (healthy fats).

Packing a well-balanced lunch for your kids doesn’t have to be complicated. By keeping a variety of healthy staples on hand and using the mix-and-match ideas provided, you can easily create nutritious and delicious lunches that will keep your kids satisfied and energized throughout the school day. Ensuring each meal includes a balance of protein, complex carbohydrates, and healthy fats will help maintain stable blood sugar levels, supporting their ability to focus and learn. With these tips and ideas, you can make the transition back to school smoother and healthier for your children.

What’s your go-to healthy back-to-school lunch options? Let us know in the comments!