With the school year kicking off, ensuring your kids have a healthy and balanced lunch is more important than ever. A well-packed lunch can make a world of difference in their day, keeping them energized, focused and ready to tackle both academics and after-school activities. But, what does a balanced meal look like, and how can you make it happen without adding stress to your already busy schedule? Let’s break it down using the USDA’s MyPlate guidelines and some simple, practical tips.

Balanced Lunches

Many children may eat a prepared lunch at school and some bring their lunches from home. Packing a balanced lunch offers many advantages to our kids. A well-balanced lunch satisfies hunger, increases attention and energy, boosts immunity and has many other benefits.

So, what makes a balanced meal? Let’s keep it simple by following the USDA’s MyPlate guidelines. These guidelines call for half of the plate to be fruits and vegetables, ¼ of the plate grains, the last ¼ of the plate to be protein and a serving of dairy on the side. 

Tips for Success:

• Meal prep on the weekend – Try preparing a few recipes for the week on the weekend. The school year gets really busy with school and other activities after school and on the weekends. Set yourself up for success, even if it is meal-prepping one or two recipes!
• Pack lunches for a few days at a time – Instead of packing a lunch the night before or the morning of, try packing a few days at a time. For example, pack Monday, Tuesday and Wednesday lunches on Sunday night. On Wednesday night, pack Thursday and Friday lunches. This is a more efficient way to pack lunches as you are getting the food and materials out only two times during the week versus five times. You are also taking one thing off the list during the morning rush!
• Get your kids involved – The best way for your kids to enjoy their lunches is to get them involved in the preparation or simply offer them choices and see what they choose. For example, you have both strawberries and pineapple for fruit this week. Ask them which they would prefer to have packed in their lunches.

Lunch Ideas

Mix and match one item from each food group to create a balanced lunch!

Fruit

Applesauce

Banana

Grapes

Strawberries

Blueberries

Pineapple

Watermelon

Vegetable

Carrot stick

Celery (ants on a log)

Roasted sweet potatoes

Buttered corn

Sliced mini peppers with ranch dip

Roasted broccoli

Grain

Whole wheat blueberry muffin

Wheat Thins

Kodiak Cakes – mini pancakes

Tortilla chips & guacamole

Triscuit thins

Pretzels

Pasta salad

Cheese quesadilla (grain + dairy)

Protein

Hard-boiled eggs

Peanut butter & jelly mini bagel (protein + grain)

Turkey-wrapped mozzarella cheese stick (protein + dairy)

Chicken sausage

Turkey meatballs

Black beans

Ham & cheese sandwich (protein + grain + dairy)

Dairy

Cheese stick

Greek yogurt

Cottage cheese

Milk carton

Packing a balanced lunch doesn’t have to be a chore. By prepping on weekends, packing several days at a time and involving your kids in the process, you can make healthy eating a seamless part of the back-to-school routine. With a variety of delicious and nutritious options, your kids will not only stay fueled throughout the day but also develop a taste for healthy eating that can last a lifetime.