By: Mindful Menu
As a busy parent, ensuring your child has a nutritious, balanced lunch can feel like a daily challenge. Between hectic mornings, picky eaters, and the desire to provide something both healthy and satisfying, the task of packing lunch can become overwhelming. However, with a little planning and some go-to recipes, you can easily pack a lunch that checks all the boxes: nutritious, delicious, and quick to prepare.
In this blog, you’ll learn some practical tips for packing healthy and simple lunches for kids, along with three easy recipe ideas that will simplify your morning routine. Whether you’re searching for fresh lunch box ideas, healthy lunch box recipes, or just want to ensure your child is eating well during the school day, this guide is here to help! You can find all of these recipes below and in the FREE Mindful Menu app for Apple or Android.
Before diving into tips and recipes, let’s take a moment to understand why packing a healthy lunch is so important. A well-balanced lunch can do the following:
Kids need sustained energy to stay focused and active throughout the school day. Foods rich in complex carbohydrates, protein, and healthy fats provide this energy, preventing the mid-afternoon slump.
Nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins provide the essential vitamins and minerals necessary for healthy growth and development.
A healthy lunch can enhance cognitive function and concentration, leading to better academic performance.
Packing a healthy lunch sets the foundation for lifelong healthy eating habits. When kids regularly consume balanced meals, they’re more likely to make nutritious choices as they grow older.
Now that we understand the importance of a healthy lunch, here are some practical tips to make packing lunches easier and more efficient:
Take some time at the beginning of the week to plan out your child’s lunches. Knowing what you’ll be packing each day can save you time and stress in the mornings. You can even prep some ingredients, like washing and cutting fruits and vegetables, or cooking grains and proteins in advance. If your child packs a lunch often, consider creating a simple “Menu” with their input to make planning easier.
Healthy lunch box ideas don’t need to be complicated. Stick to a formula of one protein, one whole grain, one fruit, one vegetable, and a small treat. This ensures that the lunch is balanced and provides a variety of nutrients.
Get your child involved in the lunch-packing process. Allow them to choose between different fruits, vegetables, or proteins. This not only saves you time but also makes them more likely to eat what’s packed.
Leftovers can be a lifesaver when it comes to packing lunches. Repurpose dinner leftovers into a new meal, such as turning roast chicken into a wrap or pasta into a cold pasta salad.
A well-packed lunch starts with the right containers. Invest in a quality lunch box with compartments to keep foods separate and fresh. Here are some of our favorites: stainless steel Bento-style lunch box with a silicone lid and leak-proof design. Insulated containers are great for keeping food at the right temperature, whether it’s warm or cool. I also love these mini containers for dips or other items you want separated.
While sandwiches are a staple of children’s lunch box ideas, they’re not the only option. Wraps, salads, bento boxes, and even breakfast-for-lunch can provide variety and excitement to your child’s midday meal.
If you have a picky eater, try making lunch a little more fun with a creative sandwich cutter! You can use a special shape to create mini sandwiches, meat and cheese shapes or even fruit.
When packing a lunch box, aim for a balance of protein, whole grains, fruits, and vegetables. Some healthy options include lean meats (like turkey or chicken), whole grain bread or crackers, fresh fruit (such as apples, berries, or grapes), and raw vegetables (like cucumber, carrots, or cherry tomatoes). Adding a small portion of healthy fats, such as nuts or avocado, can also enhance the meal’s nutritional value. If you’re looking for allergy-free snacks to include in your kids’ lunch box, check out this post!
Good lunch ideas for school include wraps or sandwiches made with whole grain bread and filled with lean protein and vegetables, pasta salads with added veggies and protein, and bento boxes with a variety of small portions, such as cheese cubes, crackers, fruit slices, and veggie sticks. Leftovers from dinner can also make for a great school lunch if packed appropriately. Check out these other amazing lunch box ideas by The Lean Green Bean.
Some easy lunch ideas for kids include the following:
• A whole wheat wrap with turkey, cheese, and veggies
• A bento box with a hard-boiled egg, whole grain crackers, cucumber sticks, and fruit slices
• A pasta salad with chicken, tomatoes, and spinach
• A yogurt parfait with granola and mixed berries (separate ingredients to prevent them from getting soggy)
• Rice or quinoa bowls with chicken and vegetables
• Trail mix (nuts, raisins, chocolate chips, dry cereal)
To help you get started, here are three healthy lunch box recipes that are quick and easy to prepare. Each recipe follows the simple formula of including a protein, a whole grain, a fruit, a vegetable, and a small treat.
Ingredients:
1 whole wheat tortilla
3 slices of turkey breast
1 slice of cheddar cheese
1 handful of lettuce or spinach
1/4 cup of shredded carrots
1/2 cup of sliced cucumbers
1/2 cup of sliced red bell peppers
2 tablespoons of hummus (or use these handy single packs!)
1 small apple
1 cookie dough energy but (see recipe below)
Instructions:
1. Lay the whole wheat tortilla flat and place the turkey, cheese, lettuce, and shredded carrots in the center.
2. Roll the tortilla tightly into a wrap and slice it in half.
3. Pack the wrap in the lunch box along with the cucumber and red pepper sticks.
4. Include a small container of hummus for dipping the veggies.
5. Add the apple and trail mix for a fruit and treat.
Why It’s Healthy: This wrap is packed with protein from the turkey and cheese, fiber from the whole wheat tortilla and veggies, and healthy fats from the trail mix, making it a well-rounded meal.
Here’s a fun breakfast-inspired lunch box idea that includes waffle pieces and syrup, perfect for kids:
Ingredients:
1–2 whole grain waffles (homemade or store-bought) cut into small squares
1/4 cup of maple syrup (in a small, leak-proof container)
1 tbsp peanut butter
1 apple (cut into slices)
Baby carrots (optional for vegetables)
Instructions:
1. Prepare the Waffle: Toast the whole grain waffle until it’s crispy. Let it cool slightly, then cut it into strips or small squares to make it easy for dipping. Add to lunch box.
2. Add the Syrup: Pour maple syrup into a small, leak-proof container, and add it to the lunchbox for dipping the waffle pieces.
3. Slice an apple and add to your lunch box with 1–2 tbsp peanut butter. Peanut butter can be put directly next to the apples or in a separate container.
4. Pair with a few baby carrots to include some veggies.
Why It’s Healthy: This lunchbox recipe balances carbohydrates (from the waffles), healthy fats and protein (from the peanut butter), and natural sugars (from the apple and maple syrup). This combination ensures a steady release of energy, which is essential for keeping kids focused and active throughout the school day.
Ingredients:
4 slices of ham (cut into small squares or folded)
1/2 cucumber (sliced into thick rounds, then quartered)
1/2 cup of cheese (cut into small cubes, such as cheddar or mozzarella)
8 cherry tomatoes
1 red bell pepper (sliced into squares)
2 slices of whole grain bread (cut into small squares)
Skewers or toothpicks for kebabs
1/2 cup of blueberries (optional side)
1/2 cup of baby carrots (optional side)
1 cookie dough protein bite (recipe below)
Instructions:
Prepare the Kebabs:
1. Start with a small skewer or toothpick. Thread a piece of ham, followed by a piece of cucumber, a cube of cheese, a cherry tomato, red bell pepper and a small square of bread onto the skewers.
2. Repeat the pattern until the skewer is full. You can mix and match the order to keep things fun. Make 4–6 kebabs, depending on the size of the skewers and the child’s appetite.
Pack the Sides:
1. Place the kebabs in the lunchbox.
2. Add a portion of blueberries and baby carrots in separate compartments or small containers.
Why It’s Healthy: The ham and cheese provide a good source of protein, which is essential for growth and maintaining energy throughout the day. Whole grain bread is rich in fiber, which aids digestion and helps keep your child full.
Here’s one last recipe that is perfect for a lunch box treat, school snack, or an after school treat. They keep well in the fridge and are so easy to make!
Ingredients:
2 cups old fashioned rolled oats, gluten free if needed
1 cup vanilla protein powder
1/3 cup honey
1/3 cup coconut oil unrefined, melted
1/3 cup peanut butter (creamy) can sub for another nut butter of choice
1/4 cup chocolate chips
Instructions:
1. Combine 1/3 cup each of honey, coconut oil, and nut butter of choice in a microwave-safe bowl. Microwave for 30 seconds or until it’s melted. Stir to combine and further melt the coconut oil. (Alternatively, you can melt these items in a saucepan on your stove.)
2. Combine 2 cups gluten-free rolled oats and 1 cup vanilla protein powder in a separate large bowl. Stir to combine then pour melted honey mixture over top. Mix until well combined.
3. Allow mixture to cool slightly, then add chocolate chips and mix gently to combine.
4. Roll into 1″ balls and place on a plate or baking sheet. Note: if the powder is too sticky/wet, add in additional oats and protein powder. If the consistency is not sticky enough to roll into balls, add additional melted honey mixture.
5. Refrigerate for 30 mins or until firm and cooled. (Or until you just can’t wait any longer to try them. 🙂 Store in an airtight container in the fridge for up to 12 days or the freezer for 3 months.
Packing a healthy lunch for your child doesn’t have to be stressful or time-consuming. By planning ahead, keeping things simple, and using some of these lunch box ideas, you can ensure your child is eating a nutritious, balanced meal every day. Happy packing!
What simple and creative lunch box ideas do you have? Whether it’s a fun twist on a classic sandwich or a colorful veggie mix, we can all use a little more inspiration. Let’s swap ideas and make lunchtime exciting for our little ones—drop your favorites in the comments below!
Your Friend & Pilates Expert,
Kayla Brugger
Founder of PILATESBODY by Kayla
Founder of PILATESBODY On-Demand
Hi, I'm Kayla Brugger. Certified Pilates Instructor & Minnesota Mama of 2.
