"Packing a school lunch sometimes brings up more questions than answers. Is this supposed to be fun? What are my kids going to actually eat? And, of course, how many more days of this do we have left?!? Whether you’re already counting down the days until winter break or truly enjoy creating fun lunches for your kiddo, it never hurts to have a bit of inspiration and save a bit of money.
On top of that, supporting your child with a healthy lunch while they are at school may have its benefits. Research shows that when children are provided a healthful lunch at school, it tends to improve academic outcomes as well as some health outcomes. And really, that all makes sense. It’s hard to concentrate on learning when you’re hungry!
So, what should you include in your child’s lunch? To start, consider how easy it is to eat the food. It helps to make sure your child is able to open most, if not all, bags and packages on their own. This gives them more time to eat instead of spending time seeking out help or simply not eating because they can’t access the food. Second, school is not the ideal time to introduce a bunch of new foods. Make sure to include mostly foods they know and are comfortable with, as a meal full of unfamiliar foods may be intimidating.
Lastly, focus on building a balanced meal with protein, carbohydrates, fruits, and veggies. More on that below. While you can’t control what your child actually eats while in the lunchroom, you can set them up for success by providing them with the tools necessary to do the job.
Components of a Healthy School Lunch
Protein
Foods with protein help give your child sustained energy to last through the rest of the school day. Protein foods include foods such as lunch meat, rotisserie chicken, hard-boiled eggs, nut or seed butter, cheese, or yogurt.
Carbohydrates
Carbohydrate foods give kids the quick burst of energy they need once they reach lunchtime. Additionally, carbohydrate foods are the preferred method of energy for your brain, so they literally support brain power! Carbohydrate foods include crackers, breads, pretzels, tortillas, etc.
Fruit & Veggies
Fruits and veggies provide vitamins and minerals to support energy production and muscle function. Additionally, they provide fiber to help balance blood sugar and provide water to help with hydration.
Weekly School Lunch Ideas Under $25
Below you will find three options of lunches that can be created for less than $25.00 for the week, based on prices at my local Target. All of the lunches are nut-free and do use some element of pre-packaged foods. The idea is to lean into prepackaged foods that make your life easier when it comes to packing a lunch and to pair them with other fresh options so that your kids’ school lunches don’t break the bank.
Also, you shouldn’t feel like you need to offer a completely different meal to your child every day. Many kiddos are happy to eat a similar meal throughout the week. I like to achieve this by offering the same “main” food of the meal and adding variety by changing up the sides throughout the week. This allows you to make lunch more efficiently as well as saves some money because there is no need to buy a lot of different types of foods. While this may not fly for every kiddo, I find that most of the time, they don’t mind.
Breakfast for Lunch
What’s better than a delicious morning breakfast? Enjoying breakfast foods for lunch! Your child will love this meal for the fun factor, and you can love it knowing it’s something they are sure to eat. Start with a base, such as a waffle or pancake, add a hard-boiled egg or yogurt pouch for extra protein, and finish it off with a fruit and a veggie.
Weekly Ingredients:
Waffle or pancake of choice | $5.89
Eggs (Serve hard boiled) | $2.69
Yogurt pouches | $3.99
Blueberries | $2.79
Bananas | $1.99
English cucumber | $0.99
Bell peppers | $2.80
Total: $21.14
Sample meal ideas:
- Waffle, hard-boiled egg, blueberries, cucumber slices
- Waffle, yogurt pouch, banana, bell pepper slices
Build Your Own Nachos
Reminiscent of the “choose your own adventure” books I loved as a kid, this build-your-own-nachos lunch puts your kid in the driver’s seat. Simply add a handful of tortilla chips to their lunch box and pair with their favorite toppings. Providing a sense of control at mealtime goes a long way with most kids.
Weekly Ingredients:
Tortilla chips of choice | $5.19
Avocado (mash with a squeeze of lime to prevent browning) | $0.99
Shredded cheese | $1.99
Tomatoes | $2.39
Black olives | $1.89
Black beans | $0.85
Strawberries | $2.79
Applesauce pouches | $7.49
Total: $23.58
Sample meal ideas:
- Tortilla chips, avocado, cheese, tomatoes, strawberries
- Tortilla chips, cheese, black olives, black beans, applesauce pouch
Kid Charcuterie
Kid charcuterie is a meal that feels like one big snack—what’s not to love? Anything goes with this snack-style lunch, just be sure to include a variety of foods, including a protein, a carbohydrate as well as some fruits and veggies. This lunch also works well when you want to clear odds and ends out of the cabinet or refrigerator.
Ingredients:
Pretzels | $3.99
Granola bites | $3.99
Cheese sticks | $2.79
Grapes | $2.99
Carrots | $1.49
Hummus | $3.99
Apples | $3.49
Total: $22.73
Sample meal ideas:
- Pretzels, cheese stick, grapes, carrots, hummus
- Granola bites, cheese stick, apple, carrots, hummus
Dana Peters, R.D.
Dana is a writer and registered dietitian specializing in family and kids nutrition living in the Chicago suburbs. From healthy family eating to reliable baby gear to wellness for moms, she has covered it all. She is mom to Charlie and Eva, a wannabe baker, and a farmer’s market enthusiast.