Summer is coming to an end and it’s time for kids to head back to school. You know what that means…time to start packing school lunches. Does this sound like a daunting task to you? Are you feeling fresh out of lunch ideas for kids? Don’t sweat it—we’ve got you covered! Toss the soggy sandwiches and try these quick, simple and tasty lunch ideas.
Getting started
Before the first day of school, ensure you have these staple items to help make packing lunches simple and quick:
- lunch bag (washable and insulated is best)
- containers (compartmentalized work well)
- thermos
- ice pack
- cutlery
Now, let’s discuss what to put inside the lunch bag!
Lunch box balance is key
Canada’s food guide encourages us to “Eat a variety of healthy foods each day.” To help fuel students through school days, choose a variety of the following key players:
Vegetables and Fruits |
Whole Grains |
Protein Foods |
|
Mini cucumbers, tomatoes, snap peas, bell peppers, or carrots |
Bread, pita, naan |
Legumes (e.g. beans, lentils, or hummus) |
|
Cooked vegetables (e.g. broccoli, cauliflower, or frozen peas) |
Pasta and rice |
Dairy products (e.g. yogurt, cheese, kefir, or milk) |
|
Leafy greens (e.g. kale, romaine, or leaf lettuce) |
Oatmeal | Tofu |
|
Frozen fruit (e.g. berries, grapes, or pineapple) |
Wraps | Eggs |
|
Fresh fruit (e.g. apple, orange, or pear) |
Crackers | Meat, poultry, fish |
|
Unsweetened canned fruit |
Homemade muffins | Nuts and seeds |
Don’t forget about snacks
Snacks can also be thought of as “mini-meals”and can benefit children who aren’t able to get all they need at meals! When packing snacks, include food from at least one of the three food categories: vegetables and fruits, whole grains, and protein foods.
Here are some quick and easy snack and lunch ideas to use this school year:
5 Snack Ideas |
5 Lunch Ideas |
| Strawberries + cottage cheese | Veggie and tofu stir-fry served over noodles + grapes |
| Mini cucumbers + hummus | Leftover turkey and veggie stuffed pita + pear |
| Yogurt + homemade marvellous muffins | Rice and curried lentils + cooked vegetables + orange |
| Whole grain cereal + milk | Bento lunch box |
|
Unsweetened fruit purée + pumpkin seeds |
Whole grain crackers with cheese + apple + celery sticks |
For additional kid-approved snack and lunch ideas perfect for school, check out our school lunch recipes or try these 12 Recipes to Get Back to School Ready.
How about drinks?
Canada’s food guide encourages us to drink water often. In addition to drinking water, the food guide also recommends other healthy drink options, including:
- white milk (unsweetened lower fat milk)
- unsweetened fortified soy beverage
If you are wondering how to implement these recommendations, opt for milk with meals and water in between.
Need lunch ideas for picky eaters? Get them involved!
Children are more interested in trying food they have helped prepare. Infact, Canada’s food guide encourages us all to cook more often! So get the whole family involved the next time you start cooking. Here are some steps to get you started:
- Sit down with your kids for a brainstorming session on healthy snack and lunch ideas.
- Take the kids to the grocery store and let them choose some of their favourite foods like vegetables, fruit, and yogurt.
- Ask your kids to help assemble their lunches every night.
For more tips on how to involve your kids in the kitchen, read Cooking is a Family Affair.
Don’t forget food safety
- Use a thermos for hot foods like soup or stew and cold foods like milk or smoothies.
- Place a frozen yogurt container or ice pack in the lunch bag to help keep other foods cold.
- Be sure to keep reusable containers clean by washing well with warm soapy water.
- Keep lunches in the fridge overnight and don’t remove until your child is leaving for school.
Learn more about how to ensure your child’s lunches are food safe here.
Related articles
https://bcdairy.ca/milk/articles/how-well-are-canadian-children-eating-at-school
https://bcdairy.ca/nutritioneducation/articles/12-recipes-to-get-back-to-school-ready
https://bcdairy.ca/milk/news/how-to-pack-a-balanced-school-lunch
https://bcdairy.ca/nutritioneducation/articles/five-tried-and-trusted-tips-from-a-lunch-packing-pro
