Healthy lunches to give your kids lasting energy

Feeding your kids can feel like a battle at any age. One day, they suddenly go from loving cherry tomatoes and cucumbers to refusing to take a bite of either. So when it comes to their midday meal at school, it’s tempting to fill their lunchbox with the packaged foods they ask for—at least they’ll eat it, right? 

The problem is that many foods marketed to kids are highly processed. They often contain refined carbs (including added sugars), excess sodium, and few nutrients. This can lead to a spike in blood sugar, followed by a crash that leaves them sluggish, potentially making it harder to focus and learn.

But as any parent knows, packing lunch adds to the morning scramble of getting dressed, making breakfast, and getting out of the door. Spending a lot of time cooking and prepping usually isn’t an option, so it’s important to stock up on a variety of grab-and-go foods that support metabolic health. Read on to learn suggestions on how to pack a nutritious lunch in the same time it takes to whip up a PB&J. Plus discover our favorite kid-approved products.

Build a Better Lunch

Breakfast is called the most important meal of the day, but there’s a case for lunch, too. Research shows that kids who eat a healthy midday meal at school score higher on achievement tests and may have a reduction in BMI. Consider these guidelines when preparing your kids’ lunches. 

1. Aim for a balanced lunch. A combination of protein, carbs, and fruits and vegetables gives children the mix of energy and nutrients they need. The U.S. Department of Agriculture recommends making half the meal fruits and veggies, one-quarter grains, and one-quarter protein, with a side of dairy. When adding fat, choose healthy options, such as nuts, seeds, fatty fish, and olive oil.

2. Keep it simple. If you want your child to eat a substantial lunch, you may think it makes sense to pack a wide variety of foods. But having too many options is overwhelming, and research shows that people tend to include unhealthy options when piling on the choices. Stick with a main, such as a sandwich or wrap, and a few whole-food-based sides instead of a smorgasbord of processed, shelf-stable snacks.  

3. Choose whole grains. Always opt for fiber-rich whole grains instead of refined carbs, which can send blood sugar soaring. Read product labels and look for those that list a whole grain as the first ingredient, being mindful that products labeled as “made with whole grains” are often mainly refined grains. The recommended servings for whole grains depend on age. 

4. Prioritize protein. Kids’ lunches are often heavy in carbs (think: pizza with a side of corn or a sandwich with chips), but protein is essential to help your little ones stay fuller for longer and blunt blood sugar swings. Kids need a minimum of 0.85 to 1.2 grams of protein per kilogram of body weight each day (and also varies by age). For a child weighing 50 pounds, that’s about 21.5 grams each day, or roughly 7 grams each meal. You can get that amount in one ounce of deli turkey (6 grams), a quarter cup of cottage cheese (7 grams), or a slice of cheese on whole-grain bread (10 grams).

5. Steer clear of added sugars and artificial sweeteners. On average, kids and teens get a whopping 68 grams of added sugar a day. Too much added sugar can put kids at risk for a list of health issues, including obesity, heart disease, and Type 2 diabetes. And artificial sweeteners aren’t a good alternative. They may have a negative effect on your metabolic health and gut microbiome.

6. Get them involved. Research shows that kids eat more food when they prepare it themselves. Have your children participate in the planning and packing process. They can help make wraps, rinse fruits and veggies, and more.

7. Combine new foods with old favorites. It may take up to 15 exposures to get used to new foods. So try mixing in small portions of new-to-them foods alongside tried-and-true favorites so they’ll have something familiar to fill up on.

14 Products for Healthy Kids Lunches

The items below provide a nutritious foundation for kids’ favorite foods, and you’ll appreciate how they support metabolic health and make lunch prep a breeze.

Main Course (Sandwiches/Wraps/Protein)

Siete Almond Flour Tortillas

Each of these tortillas contains only 10 grams of carbs, and the texture is similar to wheat wraps. Use them to make a roll-up with turkey or chicken with cheese, avocado, and lettuce. You can also use them to make a quesadilla with leftover protein, such as shredded chicken or beans.

Per serving (2 tortillas): 190 calories, 11 g fat (1 g sat), 20 g carbs, 3 g fiber, 1 g sugars, 6 g protein, 220 mg sodium
Price: $9* for 8 tortillas

True Story Organic Oven Roasted Turkey Breast 

Pair this turkey with cheese and low-carb crackers for a healthier and tastier version of Lunchables, which is loaded with sodium and sugar: The Ham & American Cheese Cracker Stackers box contains almost half a child’s daily value of sodium and 16 grams of added sugars. 

Per serving (2 oz): 50 calories, 1 g fat (0 g sat), 0 g carbs, 0 g fiber, 0 g sugars, 12 g protein, 380 mg sodium
Price: $7 for a 6-ounce package

Applegate Naturals Grilled Chicken Breast Strips 

These pre-cooked chicken strips are made with chicken meat, water, and spices. Pack them hot or cold on top of a green salad or alongside a dip, such as a low-carb BBQ sauce.

Per serving (3 ounces): 110 calories, 2g fat (0 g sat), .5 g carbs, 0 g fiber, 0 g sugars, 23 g protein, 390 mg sodium
Price: $8 for an 8-ounce box

Ezekiel 4:9 Sprouted Whole Grain Bread

PB&J is a classic lunchbox staple, but it can pack in upwards of 24 grams of sugar. This brand is made with sprouted whole grains, so it contains 0 grams of sugar, 5 grams of protein, and nutrients like iron, zinc, and magnesium. Pair it with nut butter and fresh fruit, such as thinly sliced strawberries or smashed raspberries.

Per serving (1 slice): 80 calories, 0.5 g fat (0 g sat), 15 g carbs, 3 g fiber, 0 g sugars, 5 g protein, 75 mg sodium
Price: $6.49 for a 24-ounce loaf

Egglife  Garden Salsa Egg White Wraps 

Made of egg whites and spices, this thin wrap delivers 5 grams of protein for only 1 gram of carbohydrates. Use it instead of bread or a tortilla in a hummus-and-vegetable wrap; the spices, including dried onion, carrot, and bell pepper, add a zesty kick. It’s also available in everything bagel, sweet cinnamon, and southwestern flavors. 

Per serving (1 wrap): 30 calories, 0 g fat (0 g sat), 1 g carbs, 0 g fiber, 0 g sugars, 5 g protein, 150 mg sodium
Price: $6 for 6 wraps

Sides

Don’t overlook fruits and veggies when you’re filling the lunchbox. Opt for easy-to-pack veggies, such as baby carrots, celery sticks, sugar snap peas, cucumbers, and sliced peppers. High-fiber fruits like apples, pears, and berries keep kids satisfied.

Country Archer Provisions Minis Grass-Fed Beef Sticks

Many brands of beef jerky contain added sugars—about 6 grams per serving—to add flavor and softness. This brand is free of sugar, and its smaller size is suited for kids.

Per serving (1 stick): 45 calories, 3 g fat (1.5 g sat), 0 g carbs, 0 g fiber, 0 g sugars, 4g protein, 200 mg sodium
Price: $14 for 16 sticks

Two Good & Co. Yogurt

Many kids’ yogurts pack as much sugar as candy or are loaded with artificial sweeteners. This lightly sweetened yogurt only serves up 2 grams of sugar and is still full of strawberry creaminess. Serve it with a low-sugar granola and berries for a simple lunch.

Per serving (1 150-gram container): 80 calories, 2 g fat (1 g sat), 4 g carbs, 0 g fiber, 2 g sugars, 12 g protein, 35 mg sodium
Price: $5 for 4 containers

Hu Grain-Free Crackers Sea Salt 

Made with almond and cassava flour, these crunchy crackers are kid-approved. Pair them with protein, such as nut butter or cheese, for a filling snack. Or serve them with tuna, chicken, or chickpea salad for a satisfying lunch.

Per serving (26 crackers): 110 calories, 6 g fat (3 g sat), 11 g carbs, 2 g fiber, 1 g sugars, 3 g protein, 330 mg sodium
Price: $8 per 4.25-ounce box

Tillamook Cheddar Cheese Portions

These individually packaged cheddar squares, available in mild and extra-sharp cheddar, are perfect for lunchboxes. Serve them with crackers or apple slices.

Per serving (1 21-gram piece): 90 calories, 7 g fat (4.5 g sat), 1 g carbs, 0 g fiber, 0 g sugars, 5 g protein, 150 mg sodium
Price: $4 for 10 snacks

Seapoint Farms Dry Roasted Edamame

Swap processed chips for this crunchy snack. Made from dry-roasted edamame, each serving delivers 20 grams of protein plus iron, potassium, and calcium.

Per serving (1 45-gram bag): 200 calories, 8 g fat (1 g sat), 13 g carbs, 8 g fiber, 2 g sugars, 20 g protein, 220 mg sodium
Price: $17 for 12 bags

Aloha Mini Bars Cookie Chip Cookie Dough

Made with brown rice and pumpkin seed protein, this vegan bar is made with chunks of cookie dough. It’s a sweet treat for only 2 grams of sugar.

Per serving (1 24-gram bar): 100 calories, 4.5 g fat (1 g sat), 11 g carbs, 4 g fiber, 2 g sugars, 6 g protein, 45 mg sodium
Price: $35 for 20 bars

RXBAR Minis Strawberry and Blueberry

These kid-sized versions of the popular bars get their protein from egg whites and their sweetness from dates. They have more sugar than the Aloha bars but fewer processed ingredients. 

Per serving (1 26-gram bar): 100 calories, 3.5 g fat (0 g sat), 12 g carbs, 3 g fiber, 7 g sugars, 6 g protein, 70 mg sodium
Price: $31 for 24 bars

Dips

Wholly Guacamole Classic Minis

Kids are more likely to eat their veggies when they’re paired with a dip, according to research. Serve carrots, snap peas, bell peppers, and cucumber strips with this individually packaged guacamole. Bonus: They’ll sneak in an extra serving of healthy fats.

Per serving (1 container): 120 calories, 10 g fat (2 g sat), 5 g carbs, 3 g fiber, 1 g sugars, 1 g protein, 270 mg sodium
Price: $6 for 6 cups

Esti Organic Original Recipe Hummus 

Hummus adds creaminess to vegetables, plus protein and fiber. This creamy dip has a streamlined ingredients list: only hummus, extra virgin olive oil, tahini, and spices. Serve it with vegetables, low-carb crackers, olives, and feta cheese for an easy Mediterranean meal.

Per serving (2 tablespoons): 69 calories, 4.5 g fat (0.5 g sat), 5 g carbs, 2 g fiber, 0 g sugars, 3 g protein, 110 mg sodium
Price: $5 for a 10-ounce container

This creamy ranch dressing is free of inflammatory seed oils and added sugars, and it makes a tasty dip for veggies, sandwiches, and chicken.

Per serving (2 tablespoons): 120 calories, 12 g fat (1.5 g sat), 1 g carbs, 0 g fiber, 0 g sugars, 1 g protein, 230 mg sodium
Price: $9 for an 8-ounce bottle 

*The prices in this article reflect those listed by the retailer at the time of publication. Prices and local store availability may vary.

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