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Packing school lunches for kids 5 days a week is a sport in itself. Factor in wanting to make sure they’re eating enough food for their growing brains and bodies, eating the right food, and—hopefully—enjoying their food...phew. As always, we’re here to help.
For school-age kids, kids’ dietitian Kacie Barnes, MCN, RDN, LD recommends making sure to include all three macronutrients at lunch time. These include: 1) carbohydrates (e.g., bread, rice noodle, starchy veggies like potatoes, or fruit), 2) protein (e.g., meats, tofu, egg, dairy, beans), and 3) fats (e.g., nut butter, avocado, oil, dairy, or nuts/seeds). Plus, fiber (e.g., fruits and vegetables, legumes, and whole grain products).
As mentioned above, an added consideration for kids in this age group is that they’re growing fast, which means they need more food. “I pack larger portion sizes and add in an extra side or snack for this age range,” says Barnes.
To give you some inspo, Barnes has provided 5 easy, balanced lunch ideas for kids:
1. Nut Butter & Fruit Spread Sandwich, Carrot Sticks w/Hummus, Strawberries, and a Smoothie Pouch
Assemble a nut (or seed) butter and fruit spread sandwich on whole grain bread, cutting or shaping however your child prefers. Throw in some carrot sticks with their favorite hummus. Add in some fruity fun with sliced strawberries and a Once Upon a Farm Orange Squeeze Whole Milk Smoothie.
2. Salmon Salad w/ Crackers, Celery Stickers, String Cheese, Applesauce
Mix together Barnes' favorite canned salmon salad, and serve it with whole grain crackers and celery sticks. Complete the lunch with a string cheese stick (whole or sliced up) and a Once Upon a Farm Strawberry Applesauce pouch. “This is a favorite no sugar added‡ fruit pouch that saves me on the days I’m running low on produce,” Barnes shares.
3. Cheese Cubes, Cherries, Pretzel Sticks, and a Refrigerated Oat Bar
For the kid who loves snacks, this balanced lunch couldn’t be any easier. Assemble a finger-friendly lunchbox with cheddar cheese cubes, cherries (pit them with a cherry pitter for peace of mind), and some pretzel sticks. For some extra nutrition, add in a Once Upon a Farm Strawberry Refrigerated Oat Bar, which Barnes calls, “an amazing, hearty option for picky kids.”
4. Turkey + Hummus Roll-ups, Cottage Cheese, Banana, and an Immunity Blend
Spread some plain hummus on a whole wheat tortilla, then add a few turkey slices on top. Roll it up and slice into ~1 inch sections. Pair with a banana (whole or sliced), a serving of cottage cheese (topped with fresh fruit or a little salt and pepper), and a Once Upon a Farm Apple, Cherry & Elderberry Immunity Blend.
5. Bean & Cheese Quesadilla, Red Pepper Sticks, a Clementine, and a Soft-Baked Bar
A bean and cheese quesadilla, red pepper sticks, a clementine, and a Once Upon a Farm Mixed Berry Soft-Baked Bar. “My kids treat [the Soft-Baked Bars] like they’re cookies,” Barnes says, “but they’ve got no added sugar‡ and are a source of fat to keep them full and satisfied.”
Feeding your kiddo lunch doesn’t need to be fancy or require a ton of prep. As Barnes shares, “Most of these items can be thrown together in just a few minutes, and the convenience (and nutrition) of Once Upon a Farm products can’t be beat.”