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

• Mini-Meatloaf Patties

• Veggies, cashew dip, & flax crackers

• Zucchini muffin with added protein powder

• Homemade granola / protein bar or Larabar (find recipes here)

• Energy balls

Nutrient Dense Treats

Pistachio Pudding

Overnight Oats

Chia Pudding

Grain-Free Carrot Cake

Nutrient Dense Cookie

Seedy Chocolate Coconut Butter Bars

Orange Mango gel-o

Lemon Pineapple gel-o

Cinnamon Graham Crackers

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.