As parents, you want the best for your children, especially when it comes to their health and well-being. A nutritious, well-balanced lunch is not simply a meal—it’s an opportunity to fuel their bodies, support their growth, and keep their minds sharp throughout the school day. But with busy schedules and picky eaters, packing a healthy lunch that your child will actually enjoy can be a challenge and putting together a balanced, healthy lunch while providing something that your kids will actually eat can feel overwhelming. However, a healthy balanced real-food-based lunch can be the difference between a child concentrating or feeling tired and sleepy in the afternoon at school. There are so many options when putting together a nourishing healthy lunch box. With a little creativity and imagination, it doesn't have to be difficult
Whether your child is a fan of classic favorites or enjoys trying new things, we can provide inspiration to keep their lunchbox exciting and satisfying. Let’s make lunchtime a highlight of their day, setting them up for success both in and out of the classroom!
Foundations of a Healthy Lunch
A balanced lunch should include:
- Protein which is essential for growth and repair.
- Healthy fats that are crucial for brain development.
- Fiber to support digestion and keep kids full longer.
- Vitamins and minerals for overall health.
Lunch Box Essentials
Important tools to pack the lunch in are:
- Insulated lunch box
- Reusable containers, preferably compartmentalized.
- Ice packs
- Water bottle
Tips for Packing The Perfect Lunch
- Plan it out– even if it’s a rough idea, plan your kids’ lunches for the week.
- Schedule a good time to pack school lunches– this may be the night before or the morning of. Find a time and stick to it.
- Get your kids involved– have them pick a few vegetables or fruits they want to eat in their lunches for the week. They can help chop the veggies, make the pinwheel, or even have them pick out the fun dip containers or food picks used.
- Balance colors and textures - make the lunch visually appealing and varied.
- Utilize leftovers– make sure you take advantage of using any leftovers that will work as a cold lunch like cooked chicken, meatza, meatballs and sauces.
- Dressing on the Side - if you're packing salads or wraps, consider packing the dressing or sauce on the side in a small container. This prevents the food from getting soggy.
- Frozen fruit - freeze grapes, berries, or sliced fruits. By lunchtime, they'll thaw and help keep the rest of the lunch cool.
- Educate your child - teach your child about the eating real food and why certain foods are chosen. This can help them make healthier food choices on their own.
- Easy-to-Eat Foods - choose foods that are easy to eat with minimal mess. Finger-friendly options like sliced vegetables, fruits, and bite-sized protein are great choices.
- Practice food safety - use ice packs to keep perishable items cool and safe. Remind your child to wash their hands before eating.
- Adapt to Preferences - pay attention to what your child enjoys and adapt the lunch options to their preferences. This ensures they look forward to their lunch each day.
- Include a treat - small, healthy treat can make lunch more exciting.
- Write a note - add a little note of encouragement or love in your child's lunchbox to brighten their day.
School Lunches Your Kids Will Love
Here are some of our favorite school lunch ideas that are great served in a lunch box, or anytime!
Chicken
Chicken, served hot or cold is always a hit. Chicken legs contain more healthy fats than breasts and are easier to eat on-the-go. Baked chicken wings or coconut flour crusted chicken strips along with a Paleo friendly dipping sauce or flavored avocado oil mayonnaise are easy options too.
Salads
Tuna, egg and salmon salads are easy to throw together using wild canned fish or free-run eggs, avocado oil mayonnaise, diced onion, celery, pickles, and your favorite seasoning. Wrap these salads in lettuce leaves, pile them on leafy greens, or serve with a side of crunchy raw vegetables or your child's favorite home-made root vegetable 'fries'.
Check out our salad guide for more inspiration on creating a lunchbox worthy salad.
Leftovers
Leftovers such as BBQ chicken, burger patties, or thin-sliced steak are delicious as a lettuce wrap, and served with burger fixings and some home-made root vegetable 'fries' on the side. Leftover meatballs and Paleo friendly pizza or meatza are also great leftover options.
Muffins
Egg muffins are always a tasty option and a great way to use up leftovers and ensure your child (or you) are eating some vegetables. The combinations and possibilities are endless. Try adding crumbled cooked sausage, chopped bacon or even leftover meatballs or meat sauce to the mixture for added protein. Many sweeter Paleo muffins are also low in added sweeteners and full of nutrients. A side of nut butter for dipping works well too.
Sandwiches, Wraps & Rollups
Try thinking outside the bun. Using thinly prepared burger patties, grated vegetable patties or large Portobello mushrooms can provide for creative 'sandwiches'. There are also a variety of grain free wraps available or you can use a large lettuce, chard, or other green leaf as the 'bread' wrapped around quality deli meats, tomato, onion, avocado, and other fillings of your child's liking.
Quality, additive free deli meats rolled into a tube or wrapped around avocado or other veggie strips are also fun and easy to eat.
Note: It is best to avoid deli meats preserved with nitrates and other chemicals.
Soup or Stew
Soups and stews are a great lunch box addition especially as the weather gets cooler. Using an insulated thermos keeps the food hot for several hours.
Breakfast For Lunch
Make deviled eggs or simply hard boil eggs packed whole or halved seasoned with salt and pepper. Adding some cooled bacon, pre-cooked Paleo friendly hot dogs, sausages, or sausage patties served with condiments on the side for dipping creates a great meal of 'breakfast for lunch'. You can even pack in some raw or lightly steamed broccoli or cauliflower as a side.
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Canned Fish
Sustainably sourced canned salmon or tuna in olive oil work well as a quick on-the-go option too. You could even try your hand at making sushi rolls using cauliflower rice, avocado and canned fish mixed with mayonnaise or some sashimi-grade fish. Wild smoked salmon pairs well with Paleo crackers. Keep the lunch box is an insulated bag along with some ice packs to keep cool. Fish food is brain food!
Snacks & Treat Ideas
- Raw fruit with single serving packs of nut butter or seed butter.
- Chia pudding made with coconut milk or coconut or plain full fat yogurt if dairy is an option for your family. Top with some berries and/or seeds.
- Raw vegetables(cherry tomatoes, crunchy beans. snow peas, baby carrots or sticks of carrot, celery, cucumber, radishes and capsicum) or root vegetable 'fries' along with a side serving of paleo friendly dips including cauliflower hummus, guacamole, baba ganoush, beetroot dip and egg salad.
- Homemade, grain-free granola or granola bars can be made nut free by substituting seeds for the nuts.
- Home-made fruit or vegetables chips, toasted coconut flakes and dehydrated kale chips make crunchy snack alternatives. You could also try nori chips or ½ an avocado seasoned and eaten with a spoon.
- Dried meats. Look for Paleo friendly ingredients and options like free-range turkey jerky, chicken jerky, pork bites, grass-fed beef jerky, bison bites, lamb bars, or dry your own meats in a dehydrator.
- For the occasional sweet treat, you could also include a real-food-based cookie or bar, home-made or store bought. Check out our selection of delicious and good-for-you treats here >>>>
- Gelatin fruit gummies are another nutritious sweet treat option. Order ours here >>>>
Delivery
Mornings are a whirlwind, and the school lunch prep frenzy often becomes a race against the clock. Amidst the hustle, wouldn't it be wonderful to have a solution that's both time-saving and health-conscious? Pete's Real Food offers a variety of convenient and nutritious options for in smaller portions for lunches that can make meal prep easy for moms while still providing delicious choices that kids will enjoy. Breakfast, lunch, dinner, snack and treat options made from ingredients you can trust, delivered right to your door, ready when you are.
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By focusing on real, nutrient-dense foods and incorporating variety and creativity, you can ensure your child enjoys their lunch and stays energized throughout the school day. A little planning goes a long way in making lunchtime both healthy and fun!