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Healthy Lunches for School Series: Meal Plan + Snacks

Healthy Lunches for School Series: Meal Plan + Snacks

In our past two articles we shared tips for packaging and for packing your lunches, this week we want to share a sample meal plan along with easy, healthy snacks.

With packing lunches for 4 kids and 2 adults we have become quite proficient at making meals for school as fluid and effortless as possible.

Here is a sample Menu Plan for a week. Keep in mind though that is more of a rotation of foods we eat during the week. Mix and match foods, swap out, make accommodations. Some weeks the kids receive fried rice almost every day and other weeks they get a variety of main meals. There is no formula I follow just a loose plan. Many of our main meal components also come from leftovers of the previous evening (rice, chili, pizza, etc). 

 

Here are some sample snacks you can include in your lunches if you are looking for healthy options:

- Fruits: bananas, apples, oranges, melon, kiwi, mangoes, berries

- Fruit salad is a popular one in our house with fresh mint

- Veggies: carrots, celery, peppers, cucumber, zucchini, broccoli, cauliflower

- Veggies can be fresh or steamed, with dip or without

- Yogurt

- Applesauce

- Cheese & Crackers

- Cured meats

- Granola Bars (homemade are really quick and delicious)

- Muffins

- Fruit leather

- Pudding: rice, chia seed, tapioca

- Homemade jello

- Rice cakes topped with nut butter (or sunbutter)

- Roasted Chickpeas

- Nuts (if allowed)

- Seeds (pumpkin, sunflower)

- Dried Fruits: raisins, apricots, cranberries, dates, plums, figs

- Smoothies

- Mini egg muffins

- Hardboiled eggs

- Hummus & Pita Chips

- Quesadillas 

 

Drinks:

- We send only water to school. Milk on it's own has natural sugar (close to 3 teaspoons per cup) and chocolate milk is filled with even more sugar (6 teaspoons, the equivalent of a can of coke!). Juice is also filled with sugars and often additives. Energy can be achieved from the protein and fruits in their lunches as opposed to sugary drinks.

 

As always when purchasing foods consider purchasing high volume foods (frequently eaten) in organic or pesticide free versions. The Dirty Dozen is a wonderful list created by the Environmental Working Group that helps you avoid fruits and veggies with the most amount of toxins. Check out their Shoppers Guide to Pesticides in Produce.

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Next week we will share tips for warm, hearty and healthy breakfasts so that your children can be ready to learn and focus at school. 

 



1 Response

Amy
Amy

August 28, 2017

Love this – loads of healthylunch ideas here!

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