Easiest Packed Lunch Ideas for Kids and Adults
Table of Content
We've used baby corn, peas and cucumber but you can vary the veg to your child's taste. Kids will love these herby varieties in their lunchbox. A portion of fruit & a portion of salad or vegetables (bite-sized & pre-prepared!). E.g. tomato in a sandwich, chopped grapes or a fruit salad. These filling main courses are easy to make and are kid-approved. These recipes are versatile and just a starting point, so feel free to substitute your child’s favorite ingredients if needed.
Mini Omelet with Cheese, Snipped Baby Spinach, and/or Sauteed Mushrooms. Scrambled Eggs with Toast and Jam, sliced cucumbers and tomatoes. Cubed Hard-Cooked Eggs, Roasted Sweet Potato Cubes, and Avocado, with a mixture of salsa and sour cream or yogurt drizzled on top or on the side.
Sushi Sandwich Lunch Box
Ideas for this one include pancakes, waffles , muffins, breakfast burritos, hard-cooked eggs and bread, a mini bagel sandwich, and egg muffins. Either using store-bought or homemade pesto , toss with pasta, halved cherry tomatoes, diced cheese or chicken, and an easy veggie. Pair with fruit to and a fun food to round out the meal.
If you want to pack lunches you’ll actually look forward to eating, you’ll want to consider various foods and flavors to include in your meals. Cold lunches don’t have to be drab, and leftovers can be an appealing option when you don’t have much time to spare. Upgrade sandwiches with specialty breads and toppings or go bread-free with tasty bowl meals for lunch.
Planning Your Toddler’s Lunches
A portion of starchy carbohydrates, e.g bread, wrap, flatbread, crackers, bagel, pitta, pasta, potato, rice, couscous, etc. Include a combination of white & whole grain options, such as brown rice, pasta & bread. Whole-grain slider bun, a thin one-ounce burger , and a half cheese slice. For sides, consider one-fourth to one-half cup chopped cantaloupe and one-fourth cup roasted sweet potatoes . While a small treat, chips or store-bought foods are completely optional items to pack in your child’s lunch, a little bit of fun food does go a long way. If you prefer, you can also send a handwritten note or opt for foods that are on the healthier side .
One year olds are in a very specific phase of being able to eat more than they did as babies, but are still not able to chew everything that older toddlers and kids can. They are also notorious for having appetites that can range widely from day to day, so these ideas take both of those into accounts. The options here are easy to pack, but are also nutritious and filled with a range of textures and flavors. Roll up your choice of cheeses and veggies in a large tortilla and cut it into slices for a lunch worth celebrating. You can look to the past for ideas too, and pack the kind of lunch you ate as a kid. For lunches you can look forward to, consider wrap sandwiches, which can be made with various wrappers and fillings.
Healthy Packed Lunches for Children
Always cut and serve specific foods in sizes that your toddler can handle. Filled with not 1 but 2 (!!) green veggies that provide a big heaping dose of protein, calcium, vitamin A and C, fiber and iron and served with a side of yumminess. Below, you will find 15 of our favorite purees for lunch. Fun combinations that are filled with nutritious fruits and vegetables along with out-of-this-world flavors. Spread a thin layer of the spinach mixture onto 2 of the slices of bread.
A garlicky, tahini-spiked yogurt brings all the elements together and takes just minutes to make. Assemble a few bowls at the beginning of the week for easy make-ahead lunches. This tuna salad keeps in the fridge for up to one week. When you're ready to enjoy it for lunch, spread the tuna salad in pita pockets and add lettuce and tomato.
Frozen flatbread sandwiches
Try these easy wraps for kids as an easy lunch or meal when you want to change up the usual sandwich options. Nutrition info will vary according to the ingredients you use. Add easy sides like fruit, an applesauce pouch, yogurt tube, a snack bar, cheese stick, crackers, or dry cereal as needed. Third, consider freezing an applesauce pouch, a yogurt tube, or a shelf stable milk container to add more coldness as they will thaw by lunchtime. I even heard of a mom who froze her son’s cheese sticks to help keep the food cold and they also thawed in time for lunch.
You could also broil the peppers in the oven until blackened and peel them, and then toast the pita until browned. Love sushi rolls, but feel intimidated by the rolling technique? Then sushi sandwiches—actually a traditional Japanese dish called onigirazu--will be right up your alley. They require simply layering ingredients onto a piece of nori then folding the nori around to form a packet.
Grilled Cheese with Mashed Roasted Sweet Potato—simply spread it on one side of the bread before cooking—with edamame beans and sliced peaches. Mashed Roasted Sweet Potato on Bread and cut into sticks with turkey lunchmeat and pear. Spinach Quesadillas with a side of steamed veggies and/or sliced melon. Boxed Mac and Cheese with steamed broccoli, peas, and/or diced ham, chicken, or sausage.
Deluxe Cheese and Crackers with all of the above plus chopped salami or deli turkey or ham, diced dried apricots, and yogurt covered pretzels. Overnight Oats with Applesauce and maybe a side of steamed frozen veggies like corn or carrots. Grilled Cheese on Whole Grain Bread, maybe with a little snipped baby spinach or kale in the cheese.
Gabrielle McPherson, MS, RDN, LDN is registered dietitian in Missouri who specializes in community and pediatric nutrition. Gaby is passionate about encouraging families to eat well in simple, practical ways that are realistic...and delicious! When not working, Gaby loves cooking, baking, and making messes and memories with her sous-chef/preschooler Charlotte. The best daycare lunches are the ones your kiddo will eat! They’ll totally eat these nutritions and well-balanced lunches, designed to be the just-right amount for your growing 2- to 3-year-old.
Start with rotisserie chicken and prepared pesto to make building this chicken provencal wrap a two-minute task. Add jarred peppadews or roasted red peppers, goat cheese, and baby spinach on a whole wheat wrap. When you've got to get out the door and fast, packing your lunch box might feel like an extra chore. But buying lunch every day can really take a toll—on your wallet and your nutrition—and that goes for both kids and adults.
Comments
Post a Comment