I’m a nutritionist: Here’s what I pack in my kids’ school lunches
Kristin Rogers Photography/Stocksy
Always striving for balance–and trying (and failing) to get them to eat the crust.
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I wake up at 6:30 a.m. every morning, bleary eyed, and shuffle to the kitchen to pour some tea and promptly start packing my kids’ lunches. It could be a chore—and it certainly can get repetitive—but when I’m in my right mind about it, it’s one of my favorite parts of my day. Sending my two boys off to school with brimming lunchboxes brings me sheer joy, but I promise, not in a cloying way. I try not to get too precious about packing lunch: It’s enough for me to know that they’ll have a midday meal filled with foods they’ll (mostly) eat—and to trust they’ll have full bellies to power through the rest of their day.
I’ve come to recognize that packing their lunch gives me a semblance of control when they’re out of the house for 7 hours.
Maybe it’s the Italian mother in me, but my biggest fear is they’ll be left hungry, so I focus on filling their lunches with things they’ll actually eat, rather than only what I hope they’ll eat—as both a nutritionist and their mom. All I’m aiming for? To strike the just-right balance between foods they love (mostly snacks) and foods I’d like them to love (lentils), all while minimizing food waste. (Someday, I pray, they’ll actually eat the bread crust or the cucumber peel.)
And no, my sandwiches aren’t mini works of art. My strawberries aren’t always evenly quartered. I used to daydream about being the parent who slips in a handwritten love note or stamps out petite carrot flowers and crafts heart-shaped sunbutter sandwiches, and if that’s you, I’m in awe. But I’m not that mom.
But I do try to bypass lunch boredom in other ways. My tried-and-true plan for packing lunches revolves around a variety of go-to food options from different categories, and I try to rotate among them each week (spy my list below!). Not only to ensure that my kids—or me, as the assembler—won’t fall prey to monotony, but because food variety is one of my nutrition tentpoles. Exposing kids from a young age to an array of colorful foods can help foster an appreciation of diverse flavors and nutritional choices.
Granted, you certainly won’t find garam-masala roasted chickpeas and lemony arugula in my kids’ lunch, at least not yet. But alongside the Pirate Booty, I’ll tuck in some dried apricots. Next to the chocolate-covered granola bar, some lentil-potato curls. My youngest son’s beloved ham and mayo sandwich is on progressively seedier bread. My oldest now always wants tuna with diced celery and dried cranberries, but we worked our way there with some baby steps. (And, of course, sometimes they’ll gobble everything; at other times they’ll just gravitate to their favorites. But that’s their prerogative!) I usually include something sweet—a small piece of candy or a cookie or something chocolate-covered—because there are no “bad” foods. It’s the mix of the familiar and less-familiar that’s most important to me; while at the same time empowering them with choice, too.
Below, I’ve created a kids’ school lunch ideas cheat sheet with 63 different ideas of foods to include. If you, too, are waking up extra early to pack a lunch for your progeny, I hope this can take some of the guesswork out of what goes into those empty lunchboxes each morning.
60 kids’ school lunch ideas: From a nutritionist mom
The magic formula: Pick 1 from each of the following categories:
1 protein + 1-2 fruits + 1 veggie + 1 dairy/plant-based alternative + 1 crunchy snack + 1 small sweet.
Protein
- Ham and mayo on wheat bread
- Turkey roll-ups on tortilla
- Salami slices
- Tuna salad (on bread or with crackers to dip)
- Egg salad
- Pasta salad with white beans
- Sunbutter and jelly sandwich
- Roasted chicken shreds
- Chicken nuggets and dipping sauce
- Hard-boiled eggs
- Jerky
- Chia pudding made with coconut milk
- Baked tofu with teriyaki sauce
- Dumplings
- Fried rice
- Edamame
- Roasted chickpeas with cinnamon and salt
- Hummus and dippers, like pita chips or carrot sticks
Fruit
- Berries
- Apples (a squeeze of lemon juice helps them stay fresh)
- Bananas
- Oranges
- Grapes (halved)
- Watermelon
- Pineapple
- Pear
- Mango (fresh or dried)
- Kiwi
- Dried apricots
- Dried cranberries
- Dried cherries
- Raisins
- Dates (pits removed)
Veggies
I’ll try to slice up raw veggies in bulk on the weekend for easy lunchbox-filling.
- Cucumbers
- Celery
- Carrots
- Bell peppers
- Snow peas
- Cherry tomatoes (halved)
- Avocado with everything bagel seasoning
Dairy or plant-based dairy alternatives
Sometimes I replace a protein main with a larger portion of dairy, like a bigger container of yogurt and blueberries rather than a sandwich. Note that you can swap in dairy-free yogurt or cream cheese or cheese for the dairy-based options below.
- Yogurt with frozen blueberries
- Bagel with cream cheese
- Cheese sticks, slices, or cubes
- Moon Cheese
- Babybels
Crunchies
I’m 100% sure they eat this part first.
- Crackers
- Pretzel sticks or thins
- Dry cereal
- Tortilla, corn or potato chips
- Goldfish
- Nori seaweed snacks
- Pirate Booty
- Animal crackers
- Veggie straws
Sweets
Because no foods are bad foods.
- Dark chocolate-covered raisins
- Granola bars
- Yogurt- or chocolate-covered pretzels
- Fruit leather
- Fruit gummies
- A small amount of candy
- Mini cookies
My go-to strategy for building a balanced lunchbox
When I’m packing lunches, I’m not aiming for perfection — I’m aiming for balance. I start by mentally running through my “big six” categories: protein, fruit, vegetable, dairy (or plant-based alternative), something crunchy, and something sweet. Hitting each category means I’ve covered different nutrients, textures, and flavors in one meal.
I also think about staying power. If lunch is at 11:30 a.m. but my kids don’t get home until 3:30, I’ll lean toward proteins and healthy fats that keep them fuller for longer — like turkey roll-ups, edamame, or cheese with whole grain crackers. Variety matters nutritionally, but it also keeps lunch from feeling like the same old thing every day.
Related: Cut down on crazy mornings—8 pain-free tips for packing school lunches
How I introduce new foods without a lunchtime revolt
As both a mom and a nutritionist, I know the fastest way to turn kids off a new food is to make it the star of the lunchbox. Instead, I pair it with tried-and-true favorites. If I want them to try roasted chickpeas, I’ll tuck a small portion next to their beloved Goldfish crackers. Or if I’m adding kiwi for the first time, I’ll include it alongside strawberries they already love.
I’ve also learned to play the long game. Sometimes a food comes home untouched for days before they decide to try it — and that’s okay. Exposure without pressure is key. When they finally do take a bite, it’s their choice, which makes it much more likely to stick. My goal isn’t an empty lunchbox every time — it’s raising kids who feel comfortable with a wide range of foods over time.
Easy protein ideas that keep kids satisfied until the last bell
Protein is the anchor of every lunchbox I pack — it’s what helps keep my kids focused through the afternoon slump. While sandwiches are a staple, I rotate in other protein-rich options to keep things interesting. Mini meatballs (chicken, turkey, or plant-based), Greek yogurt with fruit, hard-boiled eggs, and pasta salad with white beans all make regular appearances.
I also think about proteins that pair well with dippers. Hummus with carrot sticks, tuna salad with whole grain crackers, or baked tofu with teriyaki sauce make lunch more interactive — and when kids can dip, stack, or assemble their food, they’re more likely to eat it. Having a short list of go-to proteins makes it easy to build a filling, balanced lunch without overthinking it.
Time-saving hacks for faster lunch packing
Some mornings are calm; others feel like a race against the clock. On the busiest days, a few shortcuts keep me sane. I keep a “lunchbox basket” in the pantry filled with pre-portioned snacks like trail mix, whole grain crackers, or fruit leather, so I can grab and pack without digging. In the fridge, washed and sliced produce goes into small containers or bento compartments right after grocery shopping, so it’s ready to drop into the lunchbox.
Doubling up at dinner is another favorite hack — leftover roast chicken becomes tomorrow’s wrap, extra pasta turns into a cold pasta salad, and cooked veggies can be packed with a small side of ranch. The less I have to reinvent the wheel each morning, the more consistent I am about sending my kids off with a lunch I feel good about.
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A version of this story was originally published on Aug. 18, 2023. It has been updated on August 13, 2025.
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