Nourishing Lunch Boxes / 11 ways to fill your kid's lunchbox

Mornings are stressful enough and packing lunches can be time consuming and overwhelming. Meal prep is a simple way to stress-free mornings, nourishing food in minutes and even saving money. On Sundays I spend 1-2 hours preparing 2-3 snacks and 2 lunches that can freeze well too, so I don't necessarily have to do this every week and I always double the recipe. These can be muffins, boiled eggs, pancakes, energy balls and frittata.

Providing your children with nourishing foods will keep the energy balanced, focus high and stable moods. Speaking to clients I know that there's so much pressure for the "perfect lunchbox", animal shaped sandwiches and outstanding sushi, and it can feel discouraging at times that we give up. What I always say is, focus on the outcome that you want, a vital and healthy child (not instagram lunchbox).

When preparing a lunch box, have in mind the following macronutrients. I've also included suggestions for each that keep well in lunch boxes (these are my favourite and will last you years.)

Protein - eggs, cheese, lentils & beans, nuts & seeds, quinoa, yogurt, tofu

Fats - avocado, nuts, seeds, olive oil, nut butter, butter, hummus, yogurt

Complex carbohydrates - quinoa, buckwheat, legumes, oats, sweet potato, spelt, rice

My eldest is a picky eater so I focus on making the foods he does eat, highly nutrient dense. Baking quality bread (this and this), adding nutrient dense foods to baked goods (such as cottage cheese, hemp seeds, protein powder), using wholemeal flours and adding vegetables where I can. I keep exposing him to new foods, involving him in the kitchen and talking to him about why food is important. I'll be honest and say that I have yet to see a dramatic change, but I remind myself it's all about the long game.

Here are some examples that I always reach for that I know are nourishing and will hold well for lunchboxes.

• Whole wheat wraps with hummus and grated carrot / cottage cheese and cucumber

• Savoury muffins

• Protein pancakes - adding yogurt / cottage cheese / ricotta can increase protein and nutrients to your pancakes. You can also grate in courgettes, carrots or spinach.

• Spinach crepes

• Frittata - super simple and super nutritious. It keeps well and the options are endless. You can add different types of vegetables and cheese, make it as muffins or in a pan.

• Edamame beans, chickpeas, red kidney beans - high in protein and is a great snack or lunch addition. My youngest loves quinoa, edamame beans and sprinkle of sesame seeds.

• Fritters - this or this

• Veggie nuggets (photo below) - high in protein, fiber, antioxidants and kids love these.

• Lentils or chickpea pasta with pesto - legumes contain protein and fiber and make a nutritious alternative for wheat pasta.

• Breakfast Cookies

• Baked tofu squares - I like to sprinkle these with sesame seeds or polenta so it's extra crunchy. It's high in protein and keeps well in a lunchbox

  
  

Cooking can definitely be an exhaustive task but I do see it as a privilege and an opportunity to nourish myself and my children. Preparing and planning ahead will make it less stressful and will ensure you're all fed and nourished.

If you need supports and ideas on what does healthy eating mean for you and your family, book a free introductory call with me and talk about how we can work together.