5 Easy Lunch Ideas for Kids (That they Can Make!)

Yes, kids as early as preschool age can help you make and pack their own lunch! Whether they are packing their lunch to eat at school or making it to eat at home. As parents we have enough on our plate and sometimes we need some help. And while yes, packing lunches for toddlers may be faster if we just do it ourselves.  If we help give them the skills and understanding on how to make and prepare a healthy lunch early on the more successful they will be later on.

What Goes Into a Healthy Lunch for Kids

Components to a healthy, balanced lunch for kids include a fruit and/or vegetable, source of carbohydrate, protein and fat. Oh and don’t forget something fun!

Fruit Ideas: Apples, Oranges, Banana, Peaches, Pears, Kiwi, Mango, Blueberries, Raspberries, Blackberries, Cantaloupe, Watermelon, Fruit cup packed in 100% fruit juice,  Unsweetened Apple Sauce, Freeze Dried Fruit, Fruit Leather, Raisins, Dried Cranberries etc.

Vegetable Ideas: Carrot Sticks, Peppers, Celery, Cucumber, Broccoli, Peas, Corn, Tomatoes, Roasted Sweet Potato, Cooked Potato etc.

Carbohydrate: bread, tortilla/wrap, rice, pasta, tortellini, crackers, granola, cereal, granola bars, pancakes, waffles, muffins, tortilla chips etc.

Protein: chicken, deli meat, cheese, yogurt, milk, nuts/nut butter, eggs, beans, lentils, edamame, hummus, smoked salmon, salmon, shrimp, chia or hemp seeds etc

Fat: nut or seed butter, butter, whole milk yogurt/cheese/milk, avocado, chia or hemp seeds, olive oil, olives, cream cheese, whole eggs, coconut oil, shredded coconut etc.

Fun foods: chips, cookies, chocolate, baked good, fried foods, gummy fruit snacks etc.

5 Easy Lunch Ideas (Kids and Toddlers Can Make!)

1. PB&J
   • If you are just starting getting your kids involved in making their lunch this is a great one to start with!
   • Pick out something to put all the yummy peanut butter and jelly on! Sliced bread works great but so does wraps, pita bread, english muffins, bagels, hamburger buns or even crackers. Can’t do peanut butter or want to switch it up? Try almond, cashew butter, sunflower seed butter or mixed nut butter instead. Then pick out a jelly or fruit like strawberries, bananas or apples.
   • Switching up carbohydrate, nut/seed butter and fruit/jelly is a great way to mix it up and get your kids trying new foods, textures and flavors. Especially if this is a go-to option for lunch.
   • Have kids practice spreading nut/seed butter and jelly on bread or slicing fruit to top their sandwich with.
2. Snack Plate
   • This is one of my favorite lunches because it often involves little preparation and is a great way to use up random odds and ends in the fridge and pantry at the end of the week.
   • When making a snack plate make sure to offer at least 1 protein, carbohydrate, fruit and/or vegetable and fat source ( see above for more ideas)
   • You can lay out the options on a serving tray or plate or for an even lower stress option keep them in their packages and let your kids serve themselves. Have them pick out what they would like to have for lunch or to pack in their lunchbox.
3. Breakfast for Lunch
   • This is a great one that can be served hot or cold.
   • For some inspiration check out my post all on 5 Easy Breakfast Ideas (Toddlers and Kids Can Make!)
4. Sandwiches
   • Pick out a carbohydrate: bread/pita/wrap/english muffin/bagel, pick at least 1 protein source: lunch meat, leftover chicken, cheese, tuna, egg, hummus, mashed beans etc, other toppings: tomato, lettuce, pickles, mayo, avocado, mustard etc.
   • Place fixings on the counter (recommend 1-2 options per category) and let your kids assemble. You never know what fun creations they might come up with!
5. Leftovers
   • This is another one of our favorite go-to lunches because most of the work on this one is done!
   • You can have the kids scoop out what they want onto a plate or into their lunch box and pick other sides/snacks to go along with it (for ideas see above!)

Here is even more inspiration for healthy lunch ideas for kids!

1. Peanut butter and jelly on whole wheat tortilla, apple slices and carrot sticks
2. Rotisserie chicken, cheese stick, crackers and apple sauce.
3. Yogurt, granola bar, orange, nuts
4. Turkey roll up, crackers, grapes, bell peppers with ranch dip
5. Leftover mac and cheese, peas, freeze dried fruit
6. Hard boiled Egg, butter toast/bread, trail mix
7. Waffle, almond butter, raspberries, milk
8. Bread with avocado, cherry tomatoes, kiwi slices
9. Tortellini, shrimp, pesto sauce, fruit cup
10. Roasted sweet potato, salmon, broccoli, melon

Why Have Kids Help Make Their Lunch?

• Practice developmental skills (scooping, slicing, counting, identifying, reading etc)
• Exposes them to new foods
• Increases likelihood of them eating lunch.
• Helps understand how to build balanced meals
• Build independence

How Can Kids Help Make and Prepare and Pack Their Lunch?

1. Have them pick from 1-2 items in each category, based on what foods you have available.
2. Place foods they have selected or that you are offering for their lunch on the table, or have them go retrieve them from the pantry/fridge/freezer.
3. For items that need no preparation (i.e carrot sticks, pretzels, yogurt cups) have them add items into their lunch boxes.
4. For items that need some preparation let them help.
   • Spread nut butter jelly, avocado cream cheese, hummus etc on bread for sandwiches.
   • Roll up turkey
   • Slice/cut fruit and vegetables, cheese to add to lunch box.
   • Scoop leftover pasta into lunch box.
5. Once it’s packed have them put it in the fridge for when it’s time to leave for school or time to eat at home.