by Robyn Gleason – Planning, Planning and more planning! Everyone tells you that you must do this in order to make life easier, but where does one find the time to plan? It’s not always easy for sure, and when it comes to kids’ healthy school lunches, just a little bit of time will ease the stress of those busy first weeks of back-to-school. The key? Give it some thought on Sunday, and take these steps:
- Cook a main protein – chicken, beef, pork or fish – and design school lunches around that. Toss in a couple of vegetarian meals and you’ve made it all the way to Friday! Even quicker – pick up a rotisserie chicken.
- Choose meals that your children can help prepare; it’s a lot of work initially, but once kids understand the routine, it will save time and help them develop important life skills. Plus, this is a great time for conversations about healthy foods and their nutritional properties.
- Go with color. No one (adults included) wants to open a lunch box to dullsville. Even if the lunch itself doesn’t have much color, throw in fun straws and napkins, or a handwritten note with a joke on it that children can share with friends.
- Take advantage of fresh produce still available well into mid-October. Many U.S. farmers are now growing two varieties of strawberries that will allow you to include this tasty fruit in school lunches every day.
- Protein bars are a quick and easy option for dessert, and kids will feel as if they’re getting a “chocolate bar.”
- Try reusable containers for school lunches that allow for easy packing. If serving salads, be sure to pack dressing separately.
- Keep in mind that packing your own school lunches has the potential to save up to $2,000 per year.
Try this healthy school lunches menu plan:
SUNDAY
Roast your chicken while you’re preparing dinner. This always sounds like a big chore but it’s a simple as a quick seasoning, tossing it into the oven and basting a few times. Chicken is a popular choice because you can change it up in so many ways and even the pickiest children tend to go for it.
MONDAY
Spinach Salad with Roast Chicken, Strawberries, Watermelon and Feta
Prep time: 15 mins
Cook time: 20 mins
Total time: 35 mins
Author: Adapted from bhg.com
Ingredients
- 1/2 cup balsamic vinegar
- 2 tablespoons honey
- 1 2-3 pound seedless baby watermelon
- 2 cups quartered fresh strawberries
- 1 cup fresh blueberries
- 2 cups chopped roasted chicken breast
- 1/2 small red onion, halved and very thinly sliced
- 1/2 cup fresh basil leaves, cut into thin strips
- 1/2 cup crumbled feta cheese
- 6 ounces fresh spinach
Instructions
- For drizzle, in a small saucepan combine vinegar and honey. Bring to boiling over medium-high heat; reduce heat. Simmer for 7 to 8 minutes or until mixture is reduced by half, stirring frequently. Cool.
- Cut watermelon crosswise into 1 inch slices; remove the flesh from slices (reserve rind to serve, if desired). Cut flesh into 1/2 inch cubes or use melon baller and place in large bowl. Add strawberries, chicken, red onion, basil, and cheese; mix very gently. Cover and chill about 45 minutes.
- If serving with spinach, divide spinach among chilled salad plates. Spoon the chicken mixture on top. Top each with a drizzle and a sprinkling of pecans.
TUESDAY
Healthy Caesar Salad Wrap
Prep time: 15 mins
Cook time: 20 mins
Total time: 35 mins
Author: Robyn @ Simply Fresh Dinners
Ingredients
- 1 head of Romaine lettuce, leaves separated, washed and torn
- small handful of watercress or pea tendrils
- 3 tablespoons grated parmesan cheese
- Roast Chicken – approximately 4-5 slices per salad
- 1 lemon
- Croutons
- 6 slices whole grain bread
- 3 teaspoons dried parsley
- 1 teaspoon garlic powder
- olive oil spray
- freshly cracked black pepper
- 3 tablespoons freshly grated parmesan cheese
- Dressing
- 1 garlic clove, crushed
- pinch of red chili flakes
- 1/3 cup non-fat Greek yogurt
- 1/2 teaspoon honey
- 1 teaspoon Dijon mustard
- 1/2 teaspoon Worcestershire sauce
- 1 tablespoon lemon juice
Instructions
- Preheat oven to 325 F. Cut crusts off bread if desired. (I leave mine on). Cut into small cubes and toss in bowl with parsley, garlic powder, pepper and cheese.
- Spread on baking sheet and spray lightly with olive oil. Cook for 10 minutes, turn over and spray again with olive oil. Return to oven for 10 minutes. Remove and cool.
- Dressing – combine all ingredients and mix well.
- Place lettuce leaves in bowl, add dressing and toss well. Add chicken, croutons and cheese. Serve with lemon slices on the side.
WEDNESDAY
Tomato, Roast Chicken, Panzanella Salad
Author : Robyn @ Simply Fresh Dinners
Ingredients
- Roast chicken, sliced – approximately 4-5 slices per serving
- 1/2 cucumber, peeled, sliced lengthwise, and chopped
- 3 cups red and yellow tomatoes, halved
- handful of parsley
- 2 cups torn or cubed bread pieces. I used Naan bread for this one.
- Dressing
- 1/4 cup extra virgin olive oil
- 1/4 cup red wine vinegar
- 1 clove garlic, minced
- 1/4 teaspoon each of sea salt and freshly cracked black pepper
Instructions
- Combine ingredients into bowl
- Combine dressing ingredients and drizzle liberally over salad, mixing gently.
- Pack items separately for lunches so that bread doesn’t get soggy.
THURSDAY
Easy, Homemade Hummus with Veggies
Author: Robyn @ Simply Fresh Dinners
Ingredients
- 7 ounce can chickpeas
- 2 tablespoons lemon juice
- 2 garlic cloves, crushed
- 1 teaspoon cumin
- sprinkle of salt
- 3 teaspoons tahini (optional)
- 2 tablespoons water (may require more, depending on desired thickness)
- 2 tablespoons extra virgin olive oil
- sprinkling of paprika
Instructions
- Drain the chickpeas and rinse.
- Combine the chickpeas, lemon juice garlic, cumin, salt, tahini, and water in food processor and process until creamy. Check for taste and add more lemon, garlic or salt accordingly.
- Pour into serving container and drizzle with olive oil and sprinkle with paprika.
FRIDAY
Fruit Pizza on a Snickerdoodle Crust | Vitamin Sunshine
Additional Links to Healthy Kids Lunches
- Ham Apple Cheddar Pita Pizza | Healthy Recipe Ecstasy
- Crispy Oven Fried Chicken Wings | Omnivore’s Cookbook
- Healthy Turkey Meatball Subs | Simply Fresh Dinners
- Toasted Almond and Date Larabars | Bam’s Kitchen
Robyn Gleason lives in Canada and has an affinity for all things ocean, including seafood. She publishes the website, Simply Fresh Dinners. Connect with her on Twitter at @fresh_dinners, or on Facebook at Simply Fresh Dinners.
Michelle @ Vitamin Sunshine says
Great tips- kids’ nutrition is so important. Although U.S. Schools are improving, packing a lunch you know your child will eat and enjoy is important– and always the better option!
Erin Kirkland says
Absolutely, Michelle!