how to make Healthy School Lunches

Packing a healthy school lunch can feel like a daunting task, especially with busy mornings and picky eaters to consider. However, with a bit of planning and creativity, you can provide your child with a nutritious, delicious, and well-balanced meal that they’ll look forward to. Here’s a guide to help you get started.


  1. Check for Classroom Allergies

 First things first, check with your child’s classroom teacher to confirm any allergies in the classroom or school. Peanuts and tree nuts are usually no-go’s, but there may be others including fish, dairy products, or eggs.  The best thing to do is confirm early on to keep everyone safe. 

  • Tip: Keep a note of food allergies on the refrigerator so you or other family members don’t forget when packing school lunches and offer alternatives (example- sunflower seed butter instead of peanut butter). 

  1. How to Create a Balanced Lunch 

A healthy lunch should include a balance of protein, healthy fats, fiber, and carbohydrates. This combination ensures that your child gets sustained energy throughout the day, stays full, and gets the nutrients they need to grow and learn.

  • Protein: Helps in muscle growth and keeps kids full longer. Options include lean meats like turkey or chicken, plant-based proteins like beans, lentils, or tofu, and dairy products like cheese or yogurt.

  • Healthy Fats: Essential for brain development and hormone production. Avocados, olives, cheese, nuts or seeds (if no food allergies), and olive oil are great sources.

  • Fiber and Carbohydrates: Provide energy and aid digestion. Whole grains like whole-wheat bread, brown rice, quinoa, fruits, and vegetables are excellent choices.

  • For more great lunch ideas, check out our FREE Healthy School Lunch Guide!


  1. Incorporate Colourful Fruits and Vegetables

Fruits and vegetables should be a staple in your child’s lunchbox. Not only do they provide essential vitamins and minerals, but they also add colour, making the meal more visually appealing. Aim to include a variety of colours—think orange carrots, green cucumbers, red bell peppers, and blueberries.

  • Tip: Cut veggies into fun shapes or pair them with a tasty dip like hummus, guacamole, tzatziki, or Greek yogurt to make them more enticing.

  • Tip for picky eaters: If your child will only eat one type of vegetable (that’s okay!  My son only ate cucumbers for years and he’s turned out okay so far), pack that one vegetable you know they will eat and one new one to try.  It’s okay if the second vegetable always comes home uneaten. The key is to keep trying and add lots of variety. 


  1. Whole Grains Over Refined Grains

Whole grains are rich in fiber and nutrients compared to refined grains. Opt for whole-grain bread, tortillas, or crackers instead of white versions. Brown rice, quinoa, and whole-wheat pasta are also great alternatives to refined grains.

  • Tip: If your child is hesitant to switch to whole grains, start by mixing whole-grain and refined-grain products, gradually increasing the whole-grain content.

  • If you have time, check out our recipe guide for some homemade snack and lunch ideas to cut back on sugar and processed foods. 

  1. Stay Hydrated with Healthy Drinks

Water should be the primary drink in your child’s lunchbox. It’s crucial for hydration and doesn’t contain any added sugars or calories. If your child prefers flavored drinks, infuse water with fresh fruit slices like lemon, lime, or berries.

  • Tip: Avoid sugary drinks like soda or juice boxes. If you do include juice, make sure it’s 100% fruit juice and limit the portion to a small serving.

  • Let your child pick out their favourite water bottle with a fun design or their favourite character. 

  1. Get Creative with Lunchbox Ideas

A varied lunch is more interesting and likely to be eaten. Mix things up with different types of meals, such as:

  • Wraps and Roll-Ups: Use whole-grain tortillas to make wraps with turkey, cheese, lettuce, and hummus.

  • Bento Boxes: Create a balanced meal with small portions of different foods like cheese cubes, fruit, nuts, and whole-grain crackers.

  • Leftovers: Don’t shy away from packing dinner leftovers. Cold pasta salad, grilled chicken, or veggie stir-fry can make excellent lunches.

  • Tip: Involve your child in the lunch-packing process. When kids help choose and prepare their food, they’re more likely to eat it.

  1. Keep Food Safe

Food safety is crucial, especially if the lunch will be out of the refrigerator for several hours as most classrooms do not have a refridgerator. Use an insulated lunchbox and include an ice pack to keep perishable items cold. Foods like yogurt, cheese, and meat should always be kept cool to prevent spoilage.

  • Tip: Make sure to have a few ice packs on hand in case you forget to put it in back in the freezer the night before. 

  1. Plan Ahead

Taking a few minutes at the start of each week to plan lunches can save time and stress. Prepare ingredients in advance, such as chopping vegetables, cooking proteins, or assembling snack bags. Having a plan also helps ensure you’re providing balanced, nutritious meals every day.

  • Tip: Create a rotating meal plan with your child’s favorite healthy lunches. This way, you can avoid getting stuck in a lunch-packing rut and keep things interesting. Check out our recipe guide for more fun ideas. 

  • If possible, pack lunches the night before to make the morning chaos a little less stressful. 

  1. Add Something Fun

Going to school is a big deal for little kids, so adding something to their lunch box that they look forward to is a great way to make lunch time a little less stressful and more fun. 

  • Tip: add a small amount of their favourite treat (my son loves Smart Sweets sugar-free candies), a favourite food, a hand-written note or joke (if your child can read) or stickers. 

  1. Get Your Kids Involved 

Kids are more likely to eat what they have packed for themselves.  Involve them in as much of the process as you can, starting with grocery shopping all the way to cooking and preparing lunches. Get them to pick out which veggies they want, or pick a new funny looking fruit at the grocery store (dragon fruit anyone?)

  • Tip: Kids can help a lot more in the kitchen than most people think.  They can help chop veggies with child safe knives, help with mixing or stirring, and wash dishes.  Yes, they will make a huge mess and it will be more time consuming than if you did it yourself, however, the pay off is totally worth it when kids learn about food and are more willing to eat their creations.  

Conclusion

Packing a healthy school lunch doesn’t have to be overwhelming. By focusing on balance, variety, and preparation, you can provide your child with meals that are both nutritious and enjoyable. Remember, the goal is to fuel their bodies and minds for a day of learning and play, so every effort counts. Happy lunch packing!

If you want more fun ideas and recipes, download our FREE Healthy School Lunch Guide below.