7 hacks for packing the most energizing school lunches for your kids (plus some ideas too!)

Nutrition plays a big role in energy and mood, and fortunately, the foods we pack in their lunch boxes can play a big role in fueling their bodies and keeping them in a good mood throughout the day. Here are my 7 dietitian-approved hacks to pack the most energizing lunches for your kids.

Hack #1: Include accepted foods 

Before we dive into what to pack, it’s important to remember that school lunches should be filled with things your kids will actually eat. This isn’t the time to experiment with new or unfamiliar foods—stick to what they know, like, and will happily eat. This way, you can be sure they’re eating something (and not swapping with a friend!) when you’re not there to supervise.

Hack #2: Don’t cut carbs

Carbs are our bodies’ preferred source of energy, and kids need lots of them, especially on long school days. But not all carbs are created equal. Instead of giving them processed carbs that lack fiber (and often come with tons of added sugars), choose carbs made from whole grains, which are packed with fiber and nutrients that keep kids full. Here are some kid-friendly whole grain options you can pack in their lunch:

• Whole wheat bread, bagels, and tortillas 
• Whole grain crackers
• Whole wheat pasta 
• Brown rice 
• Overnight oats 
• Quinoa 
• Whole grain cereal
• Muesli 

Hack #3: Always include a protein

Protein is super important because it keeps kids full and gives them the energy they need to stay active throughout the day. Whether your child is playing sports, running around at recess, or just being a busy toddler, protein helps them stay fueled. It also slows down the digestion of carbs, which prevents those annoying blood sugar spikes that can lead to cycles of whining or tantrums. If you’re not yet convinced about the power of protein, here are some tasty options to consider:

• Hard-boiled eggs or egg salad 
• Grilled chicken or chicken nuggets
• Nut or seed butter
• Tuna fish salad 
• String cheese or cheese slices 
• Veggie burger 
• Greek yogurt (which has more protein than regular varieties) 
• Cottage cheese 
• Edamame 
• Beans 

When packing perishable proteins, make sure your kids have a way to keep their lunch cool. They should either have access to a school fridge or use ice packs or insulated lunch boxes. If their lunches are left in backpacks or lockers (especially on hot days!) the food can spoil and might not be safe to eat.

Hack #4: Don’t skimp on healthy fats

Just like protein, dietary fat slows down the digestion of carbs and keeps kids feeling full for longer periods. Adding some fat to their lunches can give them an extra boost of satiety and really make a difference in their energy levels. Try including foods like olives, avocado, nuts, seeds, nut/seed butters, and high-fat dairy like whole milk yogurt or cheeses. 

Hack #5 Get creative with produce

Include colorful fruits and veggies for extra vitamins, minerals, and fiber, but don’t be afraid to get a little creative! Instead of packing fresh fruit only, mix it up with freeze-dried fruits, crunchy veggie chips, or dried fruit or veggie. I love unsweetened dried mango, raisins, and freeze-dried berries—they’re perfect on their own or stirred into cottage cheese and yogurt. And crispy beet chips are great for dipping into single-serving cups of guacamole or hummus.

Hack #6: Remember to pack snacks

Don’t forget about snacks—they’re just as important! Depending on your child’s school schedule, they might have one to three snack breaks each day. Snack time is a great opportunity to provide fuel, boost their nutrition, and keep them satisfied until their next meal. Either pack whole foods like fresh fruit, yogurt, cottage cheese, and nuts, or go for more convenient packaged options like granola, protein bars, popcorn, trail mix, or whole grain peanut butter crackers.

Hack #7 Pack a stainless steel water bottle 

Keeping kids hydrated is just as important as keeping them energized. A dehydrated kid won't have the energy to play sports or focus in class, especially during hot weather or if they have outdoor recess or sports. Pack a stainless steel water bottle with water and ice to keep their drink cold without that weird plastic taste from regular bottles. Plus, these bottles are usually dishwasher safe, so toss them in before you go to sleep and they’ll be ready for the next school day.

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10 energizing lunch box ideas 

Now that you’ve got all of my lunch hacks, let’s put them into action! Here are a bunch of energizing lunch ideas for kids:

1. Grilled cheese on whole wheat bread + apple + celery sticks with nut/seed butter 
2. Grilled chicken on a whole wheat wrap with avocado + dried mango 
3. Chickpea pasta with tomato sauce + cheese slices + apple chips 
4. Whole milk cottage cheese cup + granola + sliced bananas 
5. Whole grain zucchini muffin + hard boiled egg + raisins
6. Cream cheese sandwich with cucumbers + sliced mango + trail mix
7. Cheese and bean quesadilla (whole wheat) + sliced bell peppers + guacamole cup
8. Cheese and crackers + beet chips + cucumber rings + apple 
9. Greek yogurt cup + whole grain cereal + blueberries 
10. Whole grain pancakes + nut butter + sliced peach 

Here’s to a great year of school!