Two Weeks' Worth of Healthy Ideas for School Lunches - Crozer-Keystone Health System - PA

Published on September 01, 2016

Two Weeks' Worth of Healthy Ideas for School Lunches

Here are two weeks worth of healthy school lunch ideas.

Two weeks worth of healthy school lunch ideas.

It’s back-to-school season, and parents are planning for how to help their children have success this coming year. The fuel your child needs to keep running at peak efficiency is vitally important to their classroom success – in other words, they need to eat healthy food.

A good school lunch should include a lean source of protein, fruits and vegetables, and whole grains.

Here are two weeks' worth of healthy and easy-to-assemble lunch ideas you can put together to make sure your kids get their proper nourishment during the school day.

Monday: Tuna and Lettuce on Whole Wheat Bread

Make sure this lunchtime staple is as healthy as possible by adding a light amount of mayo along with chopped up celery, and some lettuce. Put a handful of baby carrots on the side with a low fat dressing.

Tuesday: Peanut Butter and Jelly

This classic lunchtime sandwich has stood the test of time, and for good reason. PB&J is a great energy meal. The peanut butter combined with whole wheat bread forms a complete protein. Opt for additive- and preservative-free jelly or jam options. Go easy on the jelly – it’s filled with sugar. Add one whole banana on the side.

Wednesday: Yogurt with Fresh Fruit

Plain yogurt provides a complete source of protein by itself, and you can also add some raisins, strawberries, blueberries, almonds, walnuts or other healthy toppings. It’s always better to add your own fresh toppings rather than buy the variety that has fruit on the bottom, which is a tiny, goopy sugar bomb. Add a small side of whole grain cereal, or whole grain-based trail mix, for a healthy side dish.

Thursday: Egg Salad

Chop up a few hard boiled eggs with celery and add lettuce, then spread it on a whole grain roll. Assemble a small side salad of cucumber, tomato and onion.

Friday: Veggie Sushi

This is a fun Friday treat! It just requires a little effort. Brush sesame oil and salt on a toasted nori sheet, and then press cold sushi rice on top in a thin layer. Roll in avocado slices, shredded carrots and cucumber sticks, then slice into sushi rolls. You can add some low sodium soy sauce.

Monday: Whole Wheat Pasta Salad

Whole wheat pasta can be combined with tomatoes, cucumbers, peppers and other veggies to create a healthy source of carbs to help energize your child for the rest of the school day. Add a few cubes of cheese on the side for some added protein.

Tuesday: Power Pitas

Take whole wheat pitas and stuff them with vegetables like peppers, tomatoes, leafy greens or lettuce. Put some corn and beans, which form a complete protein, on the side.

Wednesday: Bean Dip

Mix together some black beans, garlic, tomato and spices and put a small handful of whole grain chips on the side. You can also include some vegetable dippers like baby carrots or celery stalks. Or, you can use this dip as a spread on a sandwich.

Thursday: Chicken Salad Lettuce Wraps

Chop up leftover chicken and mix it with mayonnaise – go light on the mayo to keep the fat content down. You can also mix in chopped celery or pickles to give it a little extra crunch. Pack it up with a couple leaves of romaine lettuce, and your child can have some fun at lunch by building these wraps themselves. Just make sure to give them a spoon for dishing out the chicken salad, and show them how to do it beforehand.

Friday: Healthy Mini-Pizzas

Two options here: Take a whole wheat tortilla, top it with tomato sauce and some shredded part-skim mozzarella cheese and baby spinach. Microwave it so the cheese melts, then roll it up, cut it into little rolls and place it in a travel container. Or, take whole wheat pita bread and add tomato sauce. Pack your child whatever healthy toppings they’ll go for – bell pepper, broccoli, mushroom, olives, pineapple… whatever they’ll eat. Pack all the components separately to allow your child to build his or her own.

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