Meal Prep for Simple Nutritious School Lunches
Eating healthy, filling meals with a hectic schedule can be daunting because we all have busy schedules. This goes for yourself and your kids. It’s so important to prioritize simple nutritious school lunches but also simple nutritious lunches for you, mama!
Everyone needs a lunch that will provide the energy to stay focused and fueled all day.
That’s where meal prep comes in. Prepping lunches in advance for yourself and your kids ensures everyone’s eating wholesome, nutritious lunches, even during the busiest weeks.
Here are five of my best tips for packing simple nutritious school lunches (you’ll even love some of the tips for yourself), followed by four great lunch ideas for mom.
And while I’m not a nutritionist, I collaborate with health coaches and nutritionists to offer not just simple ways to make good family meals, but also additional health reasons to consider these ingredients and recipes.
Simple can be delicious and good for you!
Five Tips for Simple Nutritious School Lunches
1. Incorporate Protein
Protein is a crucial component of a healthy lunch, as it helps to keep you feeling full for extended periods.
Try packing a sandwich made with turkey or chicken breast, adding one or two hard-boiled eggs, or including a container of hummus, nut butter, or seed butters for dipping with carrots or apple slices.
Greek yogurt, cottage cheese, and string cheese are great protein sources.
2. Choose Whole Grains
For carbs, it’s important to choose whole grains over refined grains for their higher fiber content and slower digestion, which can also help keep you satisfied for longer.
Swap out white bread for whole grain bread (not just brown ‘whole wheat’ bread, but bread with whole seeds and grains) or wraps, choose whole grain pasta or brown rice for pasta salads, and pack a serving of whole grain crackers or pretzels for a crunchy snack.
Here’s the bread we love: https://a.co/d/8Rz7g2r (I’m not an affiliate, and I don’t buy this bread online. I buy it at Aldi. This link is just for purposes of showing it to you without using someone else’s photo).
3. Pack Fruits and Vegetables
Fruits and vegetables provide a wealth of vitamins, minerals, and fiber, plus they taste SO good! Pack a variety of colorful produce to keep lunch interesting and fun.
For example, baby carrots, grape tomatoes, sugar snap peas, and sliced bell peppers make great crunchy snacks, while berries, sliced apples, and mandarin oranges can satisfy a sweet tooth.
Pre-cut fruit cups or vegetable cups can also be convenient.
Some more great ideas: freeze-dried fruit, crunchy corn & chickpeas, and baked green pea snacks are great too!
4.Ditch the Sugary Drinks
Instead of sugary juices or sodas, opt for water to hydrate. To add flavor to water, infuse it with slices of lemon, lime, or cucumber. Or you can pack your kiddos (or yourself) the water boxes I love to send with my daughter: Hint. (that’s the name of the brand, not a clue 😉 )
If your child prefers a sweet drink, consider packing a can of flavored sparkling water, which can also satisfy the sweet tooth without the sugar.
5. Choose Healthy Snacks
In addition to a main lunch, it’s important to pack healthy snacks to keep energy levels up throughout the day. Opt for snacks high in protein and fiber, like trail mix, Greek yogurt, or string cheese.
Fresh fruit, cut-up vegetables with hummus, whole grain crackers, or rice cakes are also great options.
A simple nutritious school lunch can make all the difference for both you & your kids.
You can make it easy on you to pack a lunch that will keep your child fueled and focused by incorporating protein, whole grains, fruits and vegetables, and healthy snacks.
Healthy habits are essential to establish early, so take the time to plan and pack a simple nutritious school lunch that will help to build lifelong healthy habits.
But don’t forget about yourself, mama!
Here are four great lunch ideas for you (or your kiddos if you think they’ll like them!).
4 Lunch Ideas for Busy Moms
1. Mason Jar Salads
Mason jar salads are a perfect meal prep lunch option because they’re portable, customizable, and easy to assemble. By layering ingredients properly, you can keep everything fresh and avoid soggy salads.
Here’s a quick guide:
- Bottom layer: dressing
- Second layer: sturdy vegetables (e.g., cherry tomatoes, cucumbers, or bell peppers)
- Third layer: protein (e.g., grilled chicken, tofu, or beans)
- Fourth layer: lighter vegetables and fruits (e.g., shredded carrots or berries)
- Fifth layer: greens (e.g., spinach or romaine lettuce)
- Top layer: nuts, seeds, or cheese
Prepare several mason jar salads on Sunday, and you’ll have a ready-to-go healthy lunch every day of the week.
2. Quinoa and Veggie Bowls
Quinoa is a versatile grain high in protein, fiber, and nutrients, making it an excellent base for healthy lunch bowls. To create a quinoa and veggie bowl, cook a large batch of quinoa and divide it among your meal prep containers. Then, add your favorite veggies, protein, and dressing.
Some great combinations include:
- Mediterranean Quinoa Bowl: quinoa, cherry tomatoes, cucumber, kalamata olives, feta cheese, chickpeas, and a lemon-tahini dressing
- Southwest Quinoa Bowl: quinoa, black beans, corn, avocado, tomato, red onion, cilantro, and a lime-cumin vinaigrette
- Asian Quinoa Bowl: quinoa, edamame, shredded carrots, bell peppers, green onions, and a sesame-ginger dressing
3. Grain-Free Cauliflower Rice Bowls
Cauliflower rice can be made by pulsing raw cauliflower florets in a food processor until they reach a rice-like consistency. Then, cook the cauliflower rice in a skillet with a bit of olive oil until tender. Combine the cauliflower rice with your favorite protein, veggies, and dressing to create a delicious and healthy meal prep lunch.
Some ideas include:
- Cauliflower Fried “Rice”: cauliflower rice, mixed vegetables, diced chicken or tofu, and a soy sauce-based stir-fry sauce
- Cauliflower Burrito Bowl: cauliflower rice, black beans, grilled chicken, bell peppers, onions, salsa, and a dollop of Greek yogurt
- Cauliflower Curry Bowl: cauliflower rice, chickpeas, spinach, and a coconut milk-based curry sauce
4.Wrap It Up: Healthy Wraps and Sandwiches
Wraps and sandwiches are classic lunch options that can be easily made healthy with a few ingredient swaps. Load whole-grain wraps or bread with lean proteins, plenty of veggies, and healthy spreads.
Some tasty combinations include:
- Turkey and Avocado Wrap: whole-grain wrap, turkey, avocado, mixed greens, tomato, and Dijon mustard
- Veggie Hummus Sandwich: whole-grain bread, hummus, cucumber, spinach, bell pepper, red onion, and sprouts
- Grilled Chicken Pesto Wrap: whole-grain wrap, grilled chicken, spinach, roasted red peppers, and a light basil pesto spread
To keep your wraps and sandwiches fresh throughout the week, store the ingredients separately and assemble them the night before or the morning you plan to eat them.
Making and eating lunches you feel good about during your busy weeks becomes much more manageable with some planning and preparation. These meal prep lunch ideas will help you create delicious meals that will energize and satisfy you throughout the week.
Don’t be afraid to get creative and mix and match ingredients to suit your preferences. Simple, nutritious school lunch is possible and so are great lunch options for mom. With a little bit of prep, your week gets a whole lot easier and more delicious!
Want more like this? Join My Community
If you’re looking for more tips and support on how to make healthy eating a regular part of your life, I invite you to Join my Facebook Group, Practical Meal Planning Moms. It’s a great place to share ideas, get advice, and connect with other moms who are on the same journey.
