Packing real whole foods for my preschooler and kindergartener is a huge priority for me. I know that by the time lunch comes, they’re usually starving, so they’re more likely to eat what’s in front of them. My goal is always to include the following: one fruit, one veggie, one source of whole grains, a protein, and a healthy fat.
I tell myself that if I can get 4 of the 5 in their lunchbox, then it’s a job well done. Here are some ideas for each of those categories:
FRUITS:
apple slices
clementines
pear slices
frozen mango chunks
berries (strawberries, blueberries, raspberries)
melon (watermelon, cantaloupe, honeydew)
whole peaches or plums
apple sauce pouches (go for ones with an ingredient list that doesn’t include high fructose corn syrup or fruit juice concentrate)
VEGETABLES:
baby carrots with sunbutter or nut butter for dipping
celery with cream cheese
bell pepper slices with hummus
sliced cucumbers with yogurt or ranch dip
green smoothie
frozen mixed vegetables (they will defrost by lunchtime]
WHOLE GRAINS:
sandwich made with whole grain bread
oatmeal in a thermos (good for lunch or snack time!)
plain popcorn
whole wheat pita bread or pita chips with hummus
whole wheat pasta salad with chopped veggies
whole wheat muffins
whole grain granola bars. Check out our post on the healthiest store-bought granola bars! [ LINK HERE: http://peasfulkitchen.com/how-to-pick-the-healthiest-granola-bar/ ]
whole grain crackers with cheese
whole grain pancakes or waffles
HEALTHY FATS:
hard boiled eggs (all eggs also count as protein!)
egg salad sandwiches
egg cups (mix an egg with cheese and bake in a greased muffin tin)
nuts or pumpkin seeds for snacking
Nut butter or sunflower seed butter sandwich
avocado (avocado toast, guacamole, or use avocado as a spread on a sandwich)
carton of milk
string cheese
PROTEINS:
deli meats and cheese (we like the Applegate brand)
cheese and whole grain crackers
yogurt
chickpeas
hummus
rice and beans
breaded chicken or chicken nuggets
edamame (buy it in the freezer aisle)
mini cheese ravioli or cheese tortellini
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Nicole Jurick is a mom of three and owner of the cooking school Peasful Kitchen. Nicole shares healthy recipes, mealtime inspiration, and sane strategies for feeding picky eaters.