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100 Lunch Box Ideas

100 Lunch Box IdeasProtein Rich Foods

  1. Lean turkey, roast beef, ham and/or cheese rolled up around a pickle spear
  2. Lean turkey, roast beef, ham and/or cheese cut into squares or with mini cookie cutter for a DIY “lunchable”. Put into muffin wrappers to divide
  3. Lean turkey, roast beef, ham and/or cheese slices in lettuce wraps
  4. Lean turkey, roast beef, ham and/or cheese rolled up in whole wheat tortilla, or sliced into pinwheels
  5. Cheese cubes or string cheese
  6. Hummus, refried beans, or any bean dip
  7. Hard-boiled eggs
  8. Cottage cheese 
  9. Yogurt
  10. Chicken salad
  11. Tuna salad
  12. Egg salad
  13. Ham salad
  14. Chicken, beef, black bean and/or veggie  quesadilla
  15. Build-Your-Own-Taco (whole wheat tortilla + cheese + tomatoes + meat + avocado + onion + peppers + shredded lettuce + salsa/sourcream etc.)
  16. Build-Your-Own-Pizza (whole wheat English muffin, whole wheat pita or tortilla shell + sauce + cheese + mushroom + meat + chopped broccoli + onion + peppers etc.)
  17. Burritos 
  18. Egg Frittatas
  19. Nuts 
  20. Nut butters (peanut, almond, soynut, cashew) on celery, apples, bread, crackers etc.
  21. Sunflower seeds, pumpkin seeds, hempseeds
  22. Leftover rotisserie chicken, shredded pork, roast etc.
  23. Grilled cheese
  24. Quinoa salads

Thermos Ready

  1. Anything leftover!
  2. Spaghetti
  3. Soups
  4. Stews
  5. Beans and rice
  6. Refried beans and cheese
  7. Homemade mini meatballs (can be pre-made and frozen)
  8. Whole wheat pasta with shredded cheese and steamed veggie
  9. Lentils 
  10. Pesto over whole wheat noodles
  11. Stir fry
  12. Oatmeal 

Grains/Starch

  1. Mini whole wheat bagels
  2. Whole wheat pita pockets
  3. Whole grain crackers (Triscuit, wheat thins)
  4. Baked tortilla chips
  5. Soba noodle salads
  6. Whole wheat pasta salad
  7. Quinoa or couscous salads
  8. Mini whole wheat pancakes or waffles
  9. Rice cakes
  10. Whole wheat French toast

Fruit

  1. Grapes, fresh or frozen
  2. Strawberries, raspberry, blueberries, blackberries
  3. Mandarin oranges, fresh orange, grapefruit or tangerine
  4. Pears, fresh or canned in juice
  5. Cantaloupe, watermelon, honeydew
  6. Frozen fruit slushy in reusable pouch 
  7. Applesauce
  8. Dried fruit, boxed raisins/Craisins  
  9. Freeze dried fruit
  10. Fruit leather
  11. Avocado slices or guacamole

Veggies

  1. Celery sticks
  2. Carrot sticks, baby carrots
  3. Sweet bell peppers
  4. Broccoli/cauliflower
  5. Olives, Pickles
  6. Pickled beets
  7. Edamame
  8. Sugar snap peas
  9. Grape tomatoes
  10. Sweet potato/potato wedges
  11. Homemade sweet potato/potato chips
  12. Mixed greens salad
  13. Frozen peas
  14. Fresh green beans
  15. Cucumber slices
  16. Radishes 
  17. Kale chips

Savory Snacks

  1. Pita chips baked with favorite seasonings
  2. Homemade tortilla chips baked with favorite seasonings
  3. Popcorn
  4. Trail mix
  5. Jerky
  6. Blue corn chips
  7. Rice crackers
  8. Cottage cheese dip for veggies
  9. Cream cheese or sour cream dip for veggies

Sweets

  1. No bake cookies/bars
  2. Fortune cookie
  3. Homemade mini muffins
  4. Waffle sandwiches 
  5. Hershey kiss, or a few chocolate chips
  6. Granola bar
  7. Graham crackers
  8. Yogurt cream cheese dip for fruit
  9. Banana chips
  10. Chocolate covered nuts or raisins
  11. Pudding cup/homemade pudding

Fun Extras

  1. Colorful/decorative napkin
  2. Sticky note
  3. Sticker
  4. Joke written on napkin, answer inside
  5. Cloth napkin so they feel fancy
  6. Silly drawing

Source: realmomnutrition.com


Back to School Priority
Back to SchoolDecades of research demonstrate the benefits of breakfast, especially for school age children. “Time” is the number one reason given for skipping breakfast, but with good planning, a healthy and delicious meal can be prepared and eaten in under 10 minutes. A high protein breakfast (about 14g for children and 21g for teenagers) promotes longer periods of fullness. This in return prevents growling stomachs and enhances alertness at school. Protein-packed breakfast ideas include eggs, cottage cheese, yogurt, nuts/ nut butters, and lean meats (ham, Canadian bacon etc.).

Eggs are my go-to food for any meal. They taste great and go well with anything, are super quick and easy to prepare, inexpensive and offer a lot of nutrition. In addition to protein, eggs (the whole egg that is, yolk included!) contain two important nutrients: choline and lutein, which play a critical role in brain development and cognition. One large egg contains 147 milligrams of choline, more than half of the choline most 4-8 year old’s need. Choline is an important nutrient involved in mood and learning. Lutein plays an important role in brain function for infants and toddlers.

Streamline breakfast and make it as efficient as possible by planning. Planning is huge! Next week will include “make ahead” and last-minute breakfast ideas.

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