How to Make a School Lunch

Co-authored by Monica Moreno, MS, RD, LD/N

Last Updated: December 23, 2022 References

The school lunches that you pack your child should provide them with the nourishment and energy required to make it through their remaining classes. By packing ample amounts of healthy and diverse food, you can increase your child’s attentiveness and put them in a better mood for the rest of the day.^{[1]
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Method 1

Method 1 of 3:

Making the Main Dish

1
Pack sandwiches or wraps. A school lunch should include every food group and sandwiches and wraps are a perfect way to get started.^{[2]
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Research source} Branch out from plain peanut butter and jelly sandwiches and use healthier ingredients like meat, cheese, and vegetables. Try some of these:
- Use whole grain breads and tortillas for the healthiest outcome.^{[3]
  X
  Expert Source
  
  Monica Moreno, MS, RD, LD/N
  Registered Dietitian
  Expert Interview. 17 June 2021.}
- Meat, cheese, and eggs work well together. A cheesy egg bagel and a breakfast burrito are just as delicious at lunch time.
- Grilled chicken with lettuce and bell peppers, topped with dressing.
- Bacon, lettuce and tomato sandwich. Also known as “BLT”, these three ingredients can make a delicious sandwich when combined.
- If meats and cheeses are out of the question due to your lifestyle, do not fret. Equally nutritious sandwiches or wraps can be made from vegetables, nut butters, beans, and tofu.^{[4]
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2
Make some soup. Soups are a diverse food that are easy to pack and make. They are also a healthy source of nutrients and can be reheated once your child gets to school.^{[5]
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Research source} Pack the soup in a thermos or other waterproof container, that way it can’t leak! Try these combinations out:
- Classic chicken noodle soup. Combine chicken broth with flat noodles and cooked chicken.
- Tomato soup. Also include a grilled cheese sandwich for dipping.
- Cream of vegetable soup. Include some crackers to break up and sprinkle in.
- Bean and ham soup. Combine navy beans, ham, and assorted vegetables.^{[6]
  X
  Expert Source
  
  Monica Moreno, MS, RD, LD/N
  Registered Dietitian
  Expert Interview. 17 June 2021.}
- Combine Mirepoix with some meat. Mirepoix is a common mixture all around the world of equal parts onion, carrot, and celery. Use it as a base to form a hearty stew with any additional ingredients.
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3
Pack some pasta or rice. On their own, rice and pasta are filling and easy to make, but they are rather lacking when it comes to key nutrients.^{[7]
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Research source} Combine them with meat or vegetable sauces to make a unique and filling meal that can take many forms:
- Macaroni and cheese. This familiar dish can be combined with sliced ham, hot dogs, or even baked beans to make it more nutritious and filling.
- Spaghetti. Regular noodles can be combined with marinara or alfredo sauce and meatballs. Mix it up by using different kinds of noodles with crazy shapes or cheese filled noodles like tortellini.
- Stir fry. This dish can be a bit tricky to learn, but is definitely worth it. Fry up some chicken or beef with carrots, onions, broccoli, peppers and peas then serve on top of white rice.
- Try pasta that's made from beans for a better source of protein and fiber.^{[8]
  X
  Expert Source
  
  Monica Moreno, MS, RD, LD/N
  Registered Dietitian
  Expert Interview. 17 June 2021.}

Method 2

Method 2 of 3:

Supplementing the Meal

1
Add whole fruits. They contain valuable nutrients like vitamin C and potassium that are important to a balanced diet.^{[9]
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Trustworthy Source
Dairy Council of California
Resource center focused on providing nutrition education to help consumers make healthy choices about eating and lifestyle habits.
Go to source} Whole fruits like apples, oranges, pears, peaches, and plums can also be replaced by smaller bunches of berries like strawberries or blueberries. Fruits should be placed last into the lunch, that way they do not get squished..
- While bananas are very healthy, they have a tendency to make nearby food taste like bananas too (even when in a sealed containers). Consider leaving them out unless you really like the taste of bananas.
2
Pack peeled and sliced fruits. Sliced fruits will not last as whole fruits, but they are much easier for your child to eat during a limited lunch period. You can cut up a melon, pineapple, or even deseed a pomegranate to make a refreshing treat. They should be packed in a sealed plastic bag or container to preserve them longer.
- Frozen fruits and vegetables are good options too since they last a long time.^{[10]
  X
  Expert Source
  
  Monica Moreno, MS, RD, LD/N
  Registered Dietitian
  Expert Interview. 17 June 2021.}
3
Pack sliced vegetables and dip. Carrots, celery, cherry tomatoes, and cucumbers are all easily prepared and include an important variety of nutrients.^{[11]
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Trustworthy Source
Dairy Council of California
Resource center focused on providing nutrition education to help consumers make healthy choices about eating and lifestyle habits.
Go to source} While tasty on their own, you can also include some kind of dip like dressing, hummus, or peanut butter to make them taste even better.
4
Include nut mixes. Nuts like almonds, pistachios, cashews, and peanuts contain protein and healthy omega-3 fatty acids.^{[12]
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Research source} Not only do nuts provide nutrition and make your child feel more full, they can also function as a crunchy snack food for munching that is healthier than chips or candy.
5
Avoid unhealthy snacks. Chips, candy, and microwave popcorn all seem like easy lunch fillers, but they contain very little nutritional value.^{[13]
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Research source} While you should not pack them often, feel free to occasionally surprise your child with tasty treats for special occasions or just to add a little variety.

Method 3

Method 3 of 3:

Including a Drink

1
Pack a water bottle. Water bottles are a convenient alternative to getting up throughout the day and going to a drinking fountain. Encourage your child to drink lots of water because it has many health benefits, including keeping them more awake at school.^{[14]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}You can include this in either a backpack or the lunch itself.
2
Consider milk and 100% juice drinks. Both regular and non-dairy milk are healthy inclusions in a balanced lunch. Fruit and vegetable juice drinks are great too, just make sure that you can find “100% Juice” written on them somewhere, as those are far healthier than regular juice drinks.^{[15]
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Avoid sugary drinks. Sodas, energy drinks, and even sweetened ice tea all contain far more sugar than your child needs to be consuming. These drinks can lead to early tooth decay, weight gain, and an energy crash later in the day.^{[16]
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Research source} This does not mean you should never include them in a lunch, just save them for special occasions to surprise your child and add some variety.

Expert Q&A

Question

What is a good lunch for a vegetarian?

Monica Moreno, MS, RD, LD/N
Registered Dietitian
Monica Moreno is a Registered Dietitian and the Founder, Owner, and Lead Dietitian at Essence Nutrition in Miami, Florida. Monica specializes in nutrition consulting and school and corporate wellness programs. She holds a BA from The University of Florida and an MS in Dietetics and Nutrition from Florida International University. Monica was the dietitian for the Miami Marlins for close to 5 years, and she is currently visiting dietitian specialist at Ocean Reef Resort and Club. Monica is a member of the Academy of Nutrition and Dietetics, Nutrition Entrepreneurs Dietetics Practice Group, Integrative Nutrition Dietetics Practice Group, Collegiate and Professionals Sports Dietitians Association, and Weight Management Dietetic Practice Group. She was awarded the 2020 Coral Gables Chamber of Commerce Business Woman in Healthcare of the Year award.

Monica Moreno, MS, RD, LD/N

Registered Dietitian

Expert Answer

Tofu and tempeh are really easy to make—you just saute them with whatever sauce you'd like. Bean pasta is another great option, as it has a lot more fiber and protein than traditional pasta.
Question

What is a good alternative to sandwiches?

Monica Moreno, MS, RD, LD/N
Registered Dietitian
Monica Moreno is a Registered Dietitian and the Founder, Owner, and Lead Dietitian at Essence Nutrition in Miami, Florida. Monica specializes in nutrition consulting and school and corporate wellness programs. She holds a BA from The University of Florida and an MS in Dietetics and Nutrition from Florida International University. Monica was the dietitian for the Miami Marlins for close to 5 years, and she is currently visiting dietitian specialist at Ocean Reef Resort and Club. Monica is a member of the Academy of Nutrition and Dietetics, Nutrition Entrepreneurs Dietetics Practice Group, Integrative Nutrition Dietetics Practice Group, Collegiate and Professionals Sports Dietitians Association, and Weight Management Dietetic Practice Group. She was awarded the 2020 Coral Gables Chamber of Commerce Business Woman in Healthcare of the Year award.

Monica Moreno, MS, RD, LD/N

Registered Dietitian

Expert Answer

Try whole wheat- or bean-based tortillas. Just fill them up with spinach, tomatoes, onions, and other veggies.
Question

What can kids have for lunch without peanut butter?

Monica Moreno, MS, RD, LD/N
Registered Dietitian
Monica Moreno is a Registered Dietitian and the Founder, Owner, and Lead Dietitian at Essence Nutrition in Miami, Florida. Monica specializes in nutrition consulting and school and corporate wellness programs. She holds a BA from The University of Florida and an MS in Dietetics and Nutrition from Florida International University. Monica was the dietitian for the Miami Marlins for close to 5 years, and she is currently visiting dietitian specialist at Ocean Reef Resort and Club. Monica is a member of the Academy of Nutrition and Dietetics, Nutrition Entrepreneurs Dietetics Practice Group, Integrative Nutrition Dietetics Practice Group, Collegiate and Professionals Sports Dietitians Association, and Weight Management Dietetic Practice Group. She was awarded the 2020 Coral Gables Chamber of Commerce Business Woman in Healthcare of the Year award.

Monica Moreno, MS, RD, LD/N

Registered Dietitian

Expert Answer

Instead of a traditional PB&J, replace your peanut butter with sunflower seed butter. If you aren't a fan of jam, use a banana instead.