I like the challenge of it, but most people despise it. The daily grind of packing lunches.  Whether it’s for yourself or for your kids, making bag lunches 5 days a week can be a daunting task, particularly when it comes to your kids!  Trying to pack food that your kids will actually eat while following the healthy food initiatives at our local schools, carefully selecting nut-free foods AND continually coming up with new ideas to stave off boredom, can be a tremendous challenge for many a parent.  The secret to overcoming this challenge is thinking outside the box.  Having a system and a little know how helps too. There are 4 keys to bag lunches made easy and here they are:

First: Be organized

• Keep all your lunch prep materials in one area of the kitchen so they are easily accessible.
• Grocery shop before the start of the week so that your kitchen is well stocked with the foods you need for the work/school week.
• Make lunches the night before when you are not caught up in the morning rush as you will be more likely to choose quality foods instead of convenient foods.

Second: Know what to include

• A complete meal should include 3- 4 food groups
• A complete snack should include 2-3 food groups
• Limit pre-packaged meals and snack foods
• Choose water, 100% juice or milk for a beverage (always include a water bottle)

Third:  Choose enough quality foods that provide brain power and lasting energy

• How long your work day is and/or the age and appetite of your child will determine how much food to include in a lunch.  In general, include 1-2 complete snacks and 1 complete meal in the lunch bag and choose foods from the list below to simplify the process:*in “nut safe” work places only.

 

Here are some examples of some nutritious food combinations for bag lunches:

Mix and match snacks of:

• Whole grain crackers and cheese
• Homemade trail mix:  Ancient grain cereal, small pieces of dried fruit of choice and throw a few chocolate chips in for fun (add almonds in a “nut safe” work place)
• Homemade banana muffin, berry muffin or  pumpkin bran muffin  (Here’s a delicious recipe: www.life-designs.ca/recipe-oat-bran-pumpkin-muffins.php)
• Homemade oatmeal cookies or oat bars (Here’s a super easy recipe: www.life-designs.ca/recipe-oat-honey-bars.php)
• Mixed veggies with hummus or yogurt based dip
• Fruit salad and crackers
• Popcorn and a piece of fruit
• Crackers and salsa
• Fruit leathers or bars and a yogurt tube
• Fruit smoothie
• Dip carrots or apple slices in this mixture: peanut butter, Craisins and crunchy cereal (in a “nut safe” work place)

Here’s how to use the list above to create some simple meals:

• Sandwiches – try varying up the type of bread: bagels, English muffins, tortillas, pitas, roti and buns all add interest and variety.  Here are some good fillers:
• Tuna salad, egg salad, cream cheese + ham and lettuce, hummus, chicken/turkey, cheese and tomatoes, any mixture of veggies and cheese.  If your child likes things simple then plain jam or even just a thin layer of butter/margarine on a good quality bread can be a decent choice.
• Yogurt and frozen berries with pita’s sliced into triangles
• Pizza, ideally homemade (top an English muffin with pizza toppings of choice)
• Favorite fruit with cottage cheese and a bun on the side
• Pasta salad - cook spiral pasta, add fresh veggies like cucumbers, tomatoes, broccoli and peppers, small cheese chunks and top with your favorite vinaigrette or ranch dressing
• Quinoa or rice and veggie wrap
• Hard boiled egg, veggie sticks and bread of choice
• Hummus rolled up into a tortilla and sliced into rounds, serve with a piece of fruit
• Rice cakes, hummus, cheese and veggies

Use “planned overs” from the night before and if you are packing a lunch for your kids then put them in a thermos.  Here are some good hot food ideas:

• Spaghetti and meat sauce with parmesan cheese
• Macaroni and cheese with veggies on the side
• Lentil soup and crackers (Here’s a great recipe: www.life-designs.ca/recipe-of-the-month.php)
• Canned tomato soup and crackers
• Chili and rice, couscous or quinoa
• Canned beans with cheese on top add a slice of whole grain bread
• Homemade fried rice with diced chicken and veggies
• Dahl with roti and add yogurt as a side
• Veggie dog with ketchup, add a bun and some fruit as a side
• Veggie and almond Stir fry served with noodles or rice
• Any left- over casserole or soup will work
• I’ve even cut up French toast and quesadillas and popped them into a thermos!

Fourth:  Keep food safe (and kid friendly)

• Keep cold foods cold with a cold pack and hot foods hot in a properly lined thermos
• Kids often don’t have a lot of time to eat so make the food easy to eat by chopping food small and offering small portion sizes
• Be sure to include utensils if necessary and use containers that are easy to open

Follow these 4 steps to making a quality lunch whether it’s for yourself or for your kids, it is well worth the effort!

I would love for YOU to share your tips and meal ideas for bag lunch success.  Leave a comment below.

 

by Andrea Ferguson of Life Designs Fitness & Nutrition
Contributor