Many parents choose to pack their kids’ school lunch for any number of reasons. From allergy concerns to special nutritional needs, a packed lunch is a way to offer kids both quality foods and a loving connection while they’re away from home.
Of course, packing even simple lunches every day requires a little time and a whole lot of creativity. We put together a few fun lunch ideas for kids to keep the school year fun!
Child Nutrition Standards: Quality Matters
The USDA and the National School Lunch and Breakfast Programs establish nutrition standards for school kitchens to follow, and they’re a good baseline for parents to follow, too.
The USDA recommends age-specific amounts of fruit, vegetables, starchy grains, beans and lentils, meat, and dairy.
Amount of Food per Week (minimum per day)
| Meal Components | Grades K-5 | Grades 6-8 | Grades 9-12 |
| Fruits (cups) | 2 1⁄2 ( 1⁄2 ) | 2 1⁄2 ( 1⁄2 ) | 5 (1) |
| Vegetables (cups) | 3 3⁄4 ( 3⁄4 ) | 3 3⁄4 ( 3⁄4 ) | 5 (1) |
| Dark green subgroup | 1/2 | 1/2 | 1/2 |
| Red/orange subgroup | 3/4 | 3/4 | 1 1⁄4 |
| BeanBeans, peas, and lentils subgroup | 1/2 | 1/2 | 1/2 |
| Starchy subgroup | 1/2 | 1/2 | 1/2 |
| Other vegetables subgroup | 1/2 | 1/2 | 3/4 |
| Additional vegetables from any subgroup to reach total | 1 | 1 | 1 1⁄2 |
| Grains (oz. eq.) | 8–9 (1) | 8–10 (1) | 10–12 (2) |
| Meats/meat alternates (oz. eq.) | 8–10 (1) | 9–10 (1) | 10–12 (2) |
| Fluid milk (cups) | 5 (1) | 5 (1) | 5 (1) |
Source: USDA School Lunch Nutrition Standards
This represents roughly 550-650 calories per lunch for kids K-5, about 600-700 calories for grades 6-8, and 750-850 calories for grades 9-12.
Of course, you should always consult your child’s pediatrician or a trusted healthcare professional when making choices about your child’s health.
Three Fun School Lunch Ideas
Cold lunches can still be a hot topic at the table! Here are a few easy lunch ideas your child will love.
- Almond butter, honey, and banana. Many Traverse City schools don’t allow peanut butter due to allergies, making almond butter and sunflower butter (sun butter) allergy-friendly alternatives. Grab almond butter, local honey, and add a few thin slices of banana to pack whole grains, protein, healthy fats, and a serving of fruit into one handy package!
- Mini-charcuterie board. Unpack that sandwich with local meat and cheese options with a kid-friendly charcuterie board! Mix and max ham, turkey, or chicken breast, snackable cheeses from Babybel and Belgioso, and Field Day crackers for a protein-rich lunch option. Look for deli meats that don’t contain nitrates or other preservatives, if at all possible.
- Veggie wrap. Wraps are another sandwich alternative that remains convenient, nutritious, and, yet, a little unique. The key to any great wrap is the dressing, and adding 2-3 tablespoons of hummus adds both protein and flavor. Find greens your child will enjoy, such as microgreens, spinach, or romaine hearts. Peppers, cucumbers, and sunflower seeds are a great way to top it off – and you can save big on all kinds of seeds in our bulk section!
Keep Your Snack Selection Varied
Always keep your pantry stocked with a range of snack options, so you can always throw in a few surprises throughout the week.
Some handy snacks for your kids’ lunch include:
- Fruit bars
- Cut/sliced veggies
- Pretzels
- Energy power balls (try this recipe, you’ll love them!)
- Crackers
- Cheese sticks
- Yogurt
More Ways to Make Packing Lunch Easy
No doubt packing cold lunches – 180 of them throughout the school year – can take time. Making healthy lunches can be convenient, too. Here are a few ways to save time and reduce stress at any point of the school year.
- Decide what equipment you want to use. Standard lunchbox? Insulated bag? Bento box? This will help inform what you pack inside. You’ll also need smaller containers, a bottle for liquid, cutlery, etc.
- Decide what time you will make lunches. In the morning? The night before? Maybe you like prepping several days or weeks’ worth of lunches in one sitting?
- Maximize prep time: when you’re making dinner and cutting up veggies, take a few extra minutes to also cut up veggies for lunch boxes. Boil some eggs, pre-portion nuts & dried fruit, cut up cheese cubes, etc. while you’re working on dinner.
- Find out about allergies: ask the school if any foods are not allowed due to allergies.
- Follow a basic formula: Decide on a formula such as protein + carb + vegetable + fruit, or whatever works for you and your child. Have plenty of options on hand so it’s not the same thing day after day.
- Have emergency meals ready: Some days you will run out of time or realize you forgot to grocery shop. Have something in the freezer or cupboard that you can pull out and assemble at a moment’s notice.
Finally, keep $5 cash handy to have your child buy lunch at school – it’s an easy win when your normal planning doesn’t work out!
Keep Your Nutrition Standards High
Oryana understands the importance of childhood nutrition and the role of food in social settings. We work with leading organic food brands to bring quality, delightful offerings home to Traverse City, so you can nourish creativity and a craving to learn in your children. Become an owner for rolling promotions, big savings during Owners Appreciation Months, and to help our community thrive.
