How to Plan Lunches for Kids: A Comprehensive Guide

As a parent, one of your main responsibilities is ensuring that your child is receiving proper nutrition. One way to do that is by preparing a healthy and balanced lunch for them to take to school. However, planning lunches for kids can be a daunting task, especially with the variety of dietary restrictions, taste preferences, and busy schedules that families face. In this guide, we will provide you with tips and strategies to make lunch planning easier and healthier for your kids.

Why is packing healthy lunches important?

School-age children spend a significant portion of their day in school, making it crucial to provide them with proper nutrition to help them focus and learn. According to the Centers for Disease Control and Prevention (CDC), a healthy lunch can provide essential nutrients such as protein, fiber, and vitamins, which are necessary for growth and development. Packing healthy lunches also aids in maintaining a healthy weight and reducing the risk of chronic diseases such as obesity, diabetes, and heart disease.

What should be included in a healthy lunch?

A balanced lunch should include a variety of foods from different food groups. The United States Department of Agriculture’s (USDA) MyPlate guidelines recommend half of the meal should consist of fruits and vegetables, a quarter should be protein, and the remaining quarter should be grains or other carbohydrates. Here are some examples of foods you can include in each category:

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Fruits and Vegetables:
– Sliced apples, bananas, or grapes
– Carrot sticks, celery sticks, or cherry tomatoes
– Salad with leafy greens and colorful veggies
– Side of veggie dip such as hummus or guacamole

– Turkey, ham, chicken, or beef sandwich
– Hard-boiled egg
– Greek yogurt with granola
– Peanut butter and jelly sandwich
– Hummus and pita chips

– Whole-grain bread, tortilla wraps, or pita bread
– Brown rice, quinoa, or couscous
– Whole-grain crackers or pretzels

Including a serving of dairy in the form of milk or cheese is also recommended for building strong bones and teeth.

Tips for Planning Lunches for Kids

Here are some tips and strategies to help make lunch planning a more manageable and enjoyable task:

1. Plan ahead: Take some time on the weekend to plan meals for the week ahead. Make a list of the ingredients needed for each meal and purchase them in advance, so you are not scrambling during the week.

2. Get your kids involved: Ask your child what foods they enjoy and incorporate them into their meals. Involving kids in the planning process can also encourage them to try new foods and make them more excited about eating lunch.

3. Prepare ingredients in bulk: Cook a large batch of brown rice, quinoa, or chicken over the weekend, so you have ingredients ready to go during the week.

4. Use leftovers: Leftovers can make a great lunch option for the next day. Make extra portions of dinner or cook specifically for lunch.

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5. Mix it up: Include a variety of foods and rotate different meals and snacks to prevent boredom and monotony.

6. Consider the environment: Invest in reusable containers and water bottles to reduce waste and limit the use of disposable plastic.

Sample Lunch Ideas for Kids

Here are some lunch ideas that incorporate different food groups and are easy to prepare.

1. Turkey and cheese sandwich on whole-grain bread, cherry tomatoes, and a side of apple slices.

2. Greek yogurt with granola, sliced banana, carrots with hummus dip, and a whole-grain roll.

3. Leftover whole-grain pasta with marinara sauce, salad with mixed greens, carrots, and cucumbers and a side of grapes.

4. Tuna salad on whole-grain crackers, celery sticks with peanut butter, and a side of sliced cucumbers.

5. Chicken skewers with cucumber and cherry tomatoes, a side of Greek yogurt and fruit salad.


Q: How much food should I pack in my child’s lunch?

A: The amount of food varies based on age and activity level. As a general guideline, aim to include a serving of protein, a serving of whole grains, and two servings of fruits and vegetables.

Q: How do I pack my child’s lunch to keep it fresh?

A: Use insulated lunch bags or containers with cold packs to keep foods at a safe temperature. Additionally, avoid packing foods that spoil easily such as mayo-based salads and raw meat.

Q: Can I pack a dessert in my child’s lunch?

A: While it is okay to include a sweet treat occasionally, it is best to limit the frequency and the portion size. Opt for healthier dessert options such as fruit or a small piece of dark chocolate.

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Q: What if my child has dietary restrictions?

A: Be sure to speak with your child’s healthcare provider or a registered dietitian to ensure that all dietary restrictions are being met. There are many alternatives available to accommodate food allergies or intolerances.

In conclusion, planning lunches for kids can be a fun and nutritious experience once you have a plan in place. By incorporating a variety of foods from different food groups, getting your child involved, and planning ahead, you can ensure your child is receiving the proper nutrition to power them throughout their day. Remember to keep in mind individual dietary needs and taste preferences, and don’t be afraid to mix things up to prevent boredom. Happy lunch planning!

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