Here is my list of top 15 lunchbox staples:
Popcorn:
We often make popcorn in the evening as a snack, so I always make extra to pack in our lunch the following day. Popcorn is high in fibre and fun to eat, making it a fantastic and healthy addition to your child's lunch.
Hardboiled eggs:
Eggs are one of the most nutritious foods on the planet. They're rich in protein, iron, and many vitamins and minerals that are essential to your child's health. We boil several eggs at the start of the week and use them for lunches on they're own, or make them into egg salad for sandwiches or as a dip for veggies or crackers.
Veggies and hummus:
Whether it's store bought or
homemade, hummus is a great dip for veggies because it contains both protein and fibre. It also adds some flavour to raw veggies, which makes it more likely that they'll munch on them! We pre-cut garden carrots, mini-cucumbers, bell peppers and celery to pair with this tasty dip. Find a small (1/4 cup of so) container to store the hummus in.
Tortilla wraps:
I find that we use tortilla wraps much more often than plain bread, because they tend to be less messy (and soggy, after sitting in a lunch kit), and more fun to eat. I make the standard meat, cheese and lettuce wraps often, or I'll get a bit more creative and pair cream cheese with various fruits in a wrap (I like to sprinkle chia seeds or hemp hearts on top), or make a hummus and veggie wrap. Some kids like their wraps cut into "sushi" pieces and some kids like to eat them as a roll.
Greek yogurt:
Greek yogurt is a great protein and calcium-rich option for lunches and snacks. Greek yogurt contains double the amount of protein than regular yogurt, which adds to the fullness factor of your child's lunch. It also has a much creamier texture. Plain is the healthiest way to go (I usually add a bit of honey or maple syrup), or if buying individual flavoured yogurts (which I often do), I don't buy the fruit on the bottom varieties (these tend to be higher in sugar) and stick to ones that have less than 10 grams of carbohydrate per 100 g serving.
Cottage cheese:
Cottage cheese is high in protein, which helps to keep your kids fuller longer, and when paired with yogurt or fruit makes a yummy sweet and salty combination. You can purchase individual-sized cottage cheese containers (with or without fruit), or just use your own containers.
Homemade Muffins:
I always keep a supply of frozen homemade muffins in the house for lunches and snacks. My kids love them, they're easy to make and they're healthy. I throw them into the lunch kit frozen so that they keep the rest of the lunch items cool all morning. My favourite two nut-free recipes are these
four bowl banana bran muffins and these
pumpkin spice muffins (do not use the optional nuts).
Cheese:
I love cheese strings, baby bell cheeses, or laughing cow cheeses because they are individually packaged and I can throw them into my child's lunch kit with no fuss. Cheese is a great source of protein and calcium, and most kids love it.
Unsweetened fruit sauce:
There aren't too many packaged food items that I'll buy for my kids, but I will purchase unsweetened apple (or other fruit) sauces for snacks and lunches. Even though fresh or frozen are the best options, unsweetened fruit sauce adds some variety and fun to your child's lunch kit.
Whole grain crackers:
Crackers are always a favourite when it comes to school lunches and after school snacks. Paired with cheese, hummus, or meat, and fruits or vegetables, they can be a healthy option. The key is to find a whole grain cracker without a lot of additives, preservative, salt, or trans fat. Look for the term "whole grain" as the first ingredient on the ingredients list (and be sure that it's not a lengthy ingredients list) and you're on the right track.
Fresh fruit:
Fresh fruit is an easy, nutritious and delicious addition to any school lunch. Frozen fruits are great too when added to yogurt parfaits, however on their own, they can be a bit messy. Dried fruit is fine in moderation, but if consumed too often and it too large of a quantity can pack a punch in the sugar department.
Yogurt parfaits:
When you layer Greek yogurt with any fresh fruit and homemade granola (or healthier nut-free store-bought option), you've got a tasty and healthy lunch that most kids love. Let your child choose the type of fruit and ask how they would like it layered (better yet, get your child to make it!). Add chia seeds, flax seeds or hemp hearts for added fibre and healthy fat.
Homemade granola bars:
As a healthier alternative to store-bought granola bars, which are often full of sugar, additives, preservatives, and trans fats (not to mention, often contain nuts), homemade, nut-free granola bars—if made with nutritious ingredients—are a great option for school lunches. Nicole MacPherson, one of YMC's fabulous food bloggers, has an amazing recipe for
school-safe, nut-free granola bars that you should check out.
Homemade oatmeal raisin cookies:
These healthy cookies are a great way to add a bit of sweetness to your child's lunch without using processed, packaged treat foods. I use large-flaked oats as well as stone-ground whole grain flower in this recipe, which adds lots of fibre and staying power when compared to other cookie recipes.
Homemade veggie chips:
Veggie chips make for a great appetizer before supper, or snack at a party, but they also make a fun addition to your child's lunch. Kale chips are always a hit, but other vegetables such as yams, parsnips, sweet potatoes, beets, and zucchini can also be made into chips! Check out the recipe for these delicious
baked dill pickle zucchini chips. Make sure to pack the chips in a dry air-tight container.
