Packing healthy school lunches that your kids won’t challenge can be just a little stressful, especially if you have a picky eater on your hands. The foods you prep need to energize, nourish and keep your child focused throughout the school day. Luckily, gone are the days of the sad brown bag and that same soggy ham and cheese sandwich. That’s partly thanks to the bento lunch box, which has changed the game, giving parents a far easier method for meal prepping, and kids a way more enjoyable way to eat. Read on for eight genius tips on packing the ultimate back-to-school lunch, plus three bento box ideas you’ll be quick to replicate.
1. Pack the Rainbow
Pack as much colour as you can into your kid’s lunch box. This means lots of vibrant fruits and veggies, so they can get the vitamins, minerals, antioxidants and phytonutrients they need to grow healthy and strong. Everyone eats with their eyes first, so when something looks colourful and appetizing, the process of digestion begins. Kids also take eating cues from how food looks, rather than from how it tastes.
Main: Chicken salad sandwich with cucumber, carrots, spinach (or stuffed in a pita or tortilla)
Side: Roasted sweet potato cubes
Snack 1: Blueberries with strawberries sliced into hearts or stars
Snack 2: Edamame beans or green peas
Dessert: Mini chocolate chips with pumpkin seeds
2. Get Creative
Many kids like what’s familiar to them, and if they enjoy eating the same thing every day, one way to change it up is to get creative with how the food is displayed. If your youngster love strawberries, cucumbers or melons, try slicing them into stars one day, cubes the next and hearts the following week. Thread their favourite fruit through a stick to transform them into skewers. Take their sandwich ingredients and roll them into wraps, stuff them into mini pitas or thread them through to make sandwich kebabs.
3. Cover Your Macro and Micronutrients
Ensure your little ones remain fueled throughout the day by sending foods packed with fibre, protein, fat, vitamins and minerals. If you’re already filling lunch boxes with fruits, veggies, seeds, beans/legumes or animal protein and a whole grain, you’re covered. Packing a sweet treat is also a must, so think of more nutritious options like homemade granola bars, better-for-you cookies or healthier muffins. Remember to limit the refined sugar, which can impact your child’s behaviour, energy, focus and mood.
Main: Pesto pasta noodles with sliced cherry tomatoes
Side: Steamed green beans with sesame seeds on top or raw snap peas
Snack 1: Skewered mango and grapes
Snack 2: Cubes of cheese or crispy chickpeas
Dessert: Mini cookies or strawberries with chocolate chips
4. Repurpose Leftovers
Packing school lunches can be a lot of work, so if you can, repurpose dinner leftovers from the night before. If you have leftover chicken, make the lunch box Mexican themed and pack the chicken with avocado, corn and salsa. If you have extra lasagna, cut a square and pack that. You don’t need to start from scratch if you have foods to work with. Also, do your best to pack the night before, and avoid adding another stressful task to an already busy morning!
5. Be School Safe
Nut allergies are quite common these days, and most schools are now nut-free. Keep this in mind when you’re packing back-to-school lunches, and replace classics with nut-free alternatives. For example, if you were going to pack a peanut butter and jam sandwich, swap the PB for sunflower butter. For something like trail mix, ensure it’s made with seeds. If you’re buying snacks, there are loads of allergen-free options out there.
6. Get Your Kids Involved
Studies show that if kids have a hand in helping grow, prep or cook food, they’re more likely to eat it. So involve your children in the packing process. Have them decide what they want to eat – you can even ask them to come up with a meal plan schedule to paste on the fridge. If possible, ask them to help with the prep: maybe they can skewer fruit, or slice strawberries with a kid-safe knife.
Main: Protein pancakes
Side: Heirloom carrots, sliced + dollop of hummus to dip
Snack 1: Crispy chickpeas or raisins
Snack 2: Raspberries and kiwi
Dessert: Orange slices dipped in chocolate or with chocolate chips
7. Keep it Clean
Don’t pack foods that have a strong, offensive smell, or something that’s going to leak all over the rest of the meal. This will pretty much guarantee that your kid will pass on eating his or her lunch!
8. Lunch as an Afternoon Snack
There may be times when you open your child’s lunch box after school, only to discover the meal you lovingly prepared is still sitting there. When your kids come home, they’re usually starving and desperate for a snack. This is the perfect time to offer up these lunch leftovers to ensure the food you spent time making isn’t wasted.
Here, a nutritionist reveals meal prep tips to avoid a sad desk lunch (plus two 10-minute recipes) – because parents deserve inspiring lunches, too!