3 healthy and balanced school lunch ideas

As the back-to-school season approaches, parents and guardians are tasked with packing nutritious lunch boxes for their children. With more than 50 million students heading back to classrooms each year in the United States alone, ensuring that these meals are both appealing and balanced is key to supporting their academic and physical growth. Students who eat a balanced lunch perform better academically and have more energy throughout the day.

To keep your child’s lunchtime exciting and nutritious, it’s important to incorporate a variety of food groups. Aim for at least three different groups in each meal: protein (like lean meats or plant-based alternatives), whole grains (like whole-grain bread or brown rice), and a colorful variety of fruits and vegetables. Children who eat a variety of foods are more likely to meet their nutritional needs and develop healthy eating habits.

Sunbutter & J “Sushi Rolls” with strawberries and low sugar jam

These small “sushi rolls” are easy to make and put in a bento box lunch. Peanut butter is a common allergen in classrooms, and some schools consider peanut butter off-limits to keep students safe. Excellent alternatives include sunflower, almond and cashew butters. For these rolls, simply spread sunflower butter and low-sugar jam on a whole-wheat wrap and top with sliced strawberries before rolling up and cutting into ~1-inch pieces. Pair with vegetables like cucumbers and a Greek yogurt dip made with ranch seasoning to pack in more food groups.

Pita triangles with hummus, vegetables and leftover Rotisserie Chicken

Rotisserie chicken is a foolproof way to pack light protein into the next day’s lunch. It’s versatile and can be incorporated into dishes like pasta salad, vegetable-packed fried rice, tacos, sandwiches, and more. In this meal idea, pair pieces of rotisserie chicken with hummus, pita triangles, and shredded vegetables like carrots and bell peppers for a Mediterranean-inspired lunch. Pita triangles make it easy to scoop up chunks for a mess-free meal. Pair this with a whole fruit or a packed fruit like tangerine or pear slices packed in their juice.

Chicken meatballs with sun-dried tomatoes with tzatziki and orzo

These chicken meatballs are juicy and have a sweet and sour taste from the sun-dried tomatoes. They are perfect to make in a large batch and freeze, then thaw and pop into a school lunch along with some tzatziki, orzo, apple slices and a glass of milk or dairy to make it a complete and balanced meal.

Ingredients

1 pound ground chicken or turkey
1 egg
¹⁄₃ cup sun-dried tomatoes, chopped
¹⁄₂ cup panko breadcrumbs
¹⁄₂ cup grated parmesan
2 tbsp. olive oil
¹⁄₂ teaspoon garlic powder
¹⁄₂ teaspoon onion powder
¹⁄₂ teaspoon paprika
salt and pepper to taste

Instructions

Step 1

Preheat the oven to 400 degrees F.
Step 2

Mix all ingredients in a bowl.
Step 3

Form the mixture into 1.25-inch meatballs by rolling in your hands.
Step 4

Bake for ~25 minutes or until the internal temperature is 165 degrees F and the outside of the meatballs is golden.
Step 5

To reheat: Remove from refrigerator or thaw from freezer. Heat 1 tablespoon olive oil over medium heat. When hot, add the meatballs to the pan and sear, moving the meatballs around occasionally, until the edges are caramelized, about 5 minutes total.