Back to school we go! There is so much excitement for the year ahead–new friends, new teachers, new memories. But the one thing parents are not always excited about is the “back to packing school lunch” part. Instead of staring into the fridge wondering “what on earth am I going to send today?”–we have some tried-and-true suggestions for you!
Lunch is an important time for your child to refuel for the rest of the afternoon. We want to make the most of it! Make sure to talk with your child about what they would want you to send to lunch or if they have feedback on past lunches. A lot of times, they have insight that will save you time, frustration, and give good direction on future lunches. It can also be helpful to keep a list of lunches that went well to make your life a bit easier.
A filling, nourishing, and well balanced lunch for kids needs to include all the macronutrients (protein, fat, carbohydrates). These macronutrients really work in harmony to provide not only adequate growth for your child but also to keep them from getting hangry and to maximize focus while in school.
Packed with love and powered by Piggly Wiggly—grab fresh produce, whole grain breads, and lunchbox favorites for meals your kids will actually eat!
When packing school lunch, make sure you have at least one of the following:
- Protein source: Protein will help keep them full until their afternoon snack.
- Protein suggestions: deli meat, yogurt, cheese, edamame, nuts/seeds (if allowed), milk, pepperoni, chicken, beans, legumes, eggs.
- Starchy Carbohydrate: To keep them energized!
- Suggestions: whole wheat bread, crackers, pita bread, chips, wraps, popcorn, etc
- Opt for whole wheat breads and crackers. These are high in fiber and will provide longer-lasting energy.
- Colorful produce: Fruits &/or Veggies for extra vitamins, minerals, and fiber.
- Fruit suggestion: Sliced apples, blueberries, grapes, banana, fruit pouch, clementines, kiwi, freeze dried fruits are good options as well
- Veggie suggestions: Sliced cucumber, baby carrots, sliced bell peppers, celery
- Fat: Keeps them satisfied and supports brain health
- Suggestions: Cheese, avocado, hummus, olives, nuts/seeds, milk, yogurt (some of these may also double as protein which is fine)
The options and combinations are endless. Plan ahead to make sure you have plenty of options in your fridge and pantry to create a great lunch on the fly.
Here are some healthy & delicious combos to get you started:
- DIY Lunchable
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- Deli meat and cheese rolled up
- Crackers (whole wheat such as Triscuit preferred!)
- Sliced veggies with hummus, ranch, or favorite dip
- Fruit
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- Quesadilla
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- Cheese & Black bean quesadilla on Whole wheat tortilla
- Guacamole, salsa and/or sour cream for dipping
- Tortilla chips
- Extra veggies (sweet bell peppers) or fruit to dip into sauce
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- Nut/Seed Butter Sandwich
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- Peanut butter and Jelly sandwich OR sunflower butter on whole wheat bread
- Edamame
- Goldfish, pretzels, chips
- Fruit
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- Sliders
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- Mini bagels or Hawaiian rolls to make turkey, cheese, honey mustard sliders
- Harvest snap pea crisps or something crunchy
- Fruit
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- Pesto Pasta
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- Whole wheat pasta or chickpea-based pasta mixed with pesto
- Mozzarella balls or serving of cheese
- Fruit
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- Make it Mediterranean!
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- Hummus with pita bread
- Sliced cucumbers
- Cheese and/or olives (if your child enjoys these)
- Boxed milk
Friendly reminder: A healthy lunch does not have to be free of treats! Choose smaller or “mini” size treats when included such as mini rice crispy treats, a small cookie, yogurt covered raisins or some chocolate chips.
Fuel your child’s school day with balanced lunches made easy—shop Piggly Wiggly for deli meats, whole grains, and fresh produce that make packing stress-free!
Packing school lunch does not have to be full of stress. Use this guide to get you started and set your child up for a successful day! Next thing you know, you will be doing it in your sleep!
For additional resources, check out the following blogs: Feeding Littles, Yummy Toddler Food, and MamaKnowsNutrition.
Head to your local Pig to pick up everything you need to fill up those lunch boxes! They have plenty of options from deli meats to whole wheat crackers to single serving hummus/guacamole to save you time!
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Follow me on Instagram @sophiedolan.rd and right here on thepigbham.com for professional yet approachable guidance to enhance your quality of life through nourishing and enjoyable meals. You can find my professional practice at www.sophiedolannutrition.com.