Back-to-school season is just around the corner—and that means it’s time to start thinking about packing lunches that give kids the energy they need to learn, play, and grow. As parents, we want to send our kids off with meals that help them stay focused, energized, and ready to take on the day. And while it’s easy to fall into the PB&J-and-a-snack-routine (no judgment—we’ve all been there!), adding a little variety and color can make a big difference in how they feel and function at school.
Here are some simple, doable ways to build balanced school lunches that work for real life:
This back-to-school lunch guide is brought to you in partnership with the Tuscarawas County Health Department.
1. Think Balance, Not Perfection
Healthy doesn’t have to mean fancy. The goal is to include a balance of:
- Protein (like turkey slices, chicken, hard-boiled eggs, beans, yogurt, or nut butter)
- Whole grains (whole wheat bread, brown rice, whole grain crackers)
- Fruits and veggies (fresh, frozen, or dried—all count!)
- Healthy fats (avocado, nuts/seeds, olive oil-based dressings)
A quick formula:
Protein + Fiber + Color = Sustained Energy
2. Involve the Kids
Letting kids help pack their own lunches (even just choosing between two options) gives them ownership and increases the odds they’ll actually eat what’s packed. Have them help prep on Sunday night, or put together a “lunch bin” in the fridge or pantry with ready-to-go choices.
3. Shop the Season
Summer and early fall are perfect times to load up on colorful, fresh produce from farmers markets or grocery sales. Think cherry tomatoes, snap peas, apples, berries, and cucumbers—most are easy to pack and fun to dip!
4. Keep Sodium & Saturated Fat in Mind
Processed snacks and lunch meats can sneak in more salt and saturated fat than you’d expect. Aim for:
- Lower-sodium deli meats or leftovers from home-cooked meals. Rotisserie chicken or grilled chicken breast is a great base for a high protein, Low sodium wrap.
- Swapping chips for popcorn, nuts or multigrain crackers
- Yogurt with fruit instead of flavored varieties packed with added sugar
Bonus tip: Read labels when possible. Aim for items with less than 5% of the daily value of sodium and saturated fat.
5. Make it Fun (But Easy!)
Lunchbox notes, themed days (like “Taco Tuesday” or “Breakfast for Lunch”), those little animal food picks or reusable containers with fun shapes can make lunchtime more exciting. But again—no pressure to be Pinterest-perfect. Just do what you can and what will appeal to your kiddo- you know your child best!
Bonus reminder: the more we make trying colorful foods fun and introduce those healthier options, the more likely they are to eat them!
Balanced School Lunch Ideas
1. PB&J Power Pack (or Sunbutter & Jam for allergy-friendly)
Main: Whole grain sandwich with natural peanut butter & low-sugar jam (cut into fun shapes!)
Sides: Apple slices + whole milk string cheese
Bonus: Mini rice cakes or a few animal crackers
2. Colorful Snack Plate
Main: Sliced turkey or ham roll-ups
Sides: Rainbow of cut-up fruits (grapes, melon, kiwi) and veggies (carrots, cucumber, cherry tomatoes)
Bonus: Hummus or ranch dip + whole grain crackers (Try out a homemade ranch dip made with greek yogurt and ranch seasoning)
3. Mini Waffle Dippers- did someone say breakfast for lunch??
Main: Whole grain mini waffles (cut into strips) + yogurt mixed with a little honey for dipping
Sides: Sliced strawberries + hard-boiled egg or a cheese stick
Bonus: A few coated raisins or a couple mini chocolate chips mixed into the yogurt
Real Talk: It Doesn’t Have to Be Homemade Every Time
“Healthy” eating can feel like a chore- especially when we’re focusing on creating 3 round meals (that our kids will actually eat) every single day.
Yes, homemade meals are great and important—but it’s okay to lean on store-bought shortcuts when needed. Do what works for your family and your mornings. One mindful swap at a time really adds up.
You’ve Got This!
Packing lunches can feel like just another thing on your to-do list, but with a little planning (and a lot of grace), it’s a chance to help your kids feel their best at school. Every balanced lunch is a win—and they’ll thank you later (even if they don’t say it now).
Citations:
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