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How-to Put Together a Healthy Lunch Box For Back To School

August 28th, 2012 - Food News, Inspiration


A Well-Rounded Lunch Box Includes:

  • Whole Grains (Examples: High fiber wrap, pita, or sliced bread with at least 3 g fiber per serving, (I like LaTortilla wraps, Brownberry protein and health-full bread, and Ezekiel brand wraps and bread. Other ideas include whole grain cereal in a ziplock, high fiber pasta, or a Dashing Dish muffin!)
  • Lean Protein (Examples: Low sugar Greek yogurt, lean deli meat, cheese sticks, thinly sliced cheese slices, hard boiled egg, or chicken or tuna salad.)
  • Veggie/Fruit (Examples: apple slices, strawberries, blueberries, grapes, bananas, sliced red peppers, cucumbers, baby carrots, etc.)
  • Healthy Fat (Examples: Small portion of nuts, hummus, or even olive oil based mayo or avocado on their sandwich. You don’t have to focus too much on incorporating a healthy fat, as many foods have at least some fat in them, like cheese or the yolk of a hardboiled egg for example! )

Other Tips for Preparing a Lunch Box:

  • It’s great to get kids involved in making their lunches! It gives them a sense of independence as well as sparking an interest in learning healthy habits at a young age! These habits will most likely carry them through life, so any time you can get kids in the kitchen to cook with you is truly a wise investment!
  • I have found in my own life that it is best to prepare lunches on the weekend, (I sometimes will prepare as many as a week’s worth of lunches on Sunday night!) or the night before. This prevents any feelings of being overwhelmed in the morning!
  • Leftovers often make great lunches as well and prevent any unnecessary wasting of food!

Need Inspiration? Check out the ‘Kid Friendly Recipes’ section of Dashing Dish!



Lori Falcon said:

I needed this. My middle son (16) wants to be healthy and has chosen to take his lunch this year. The problem(s) I run into are 1) ideas- We are a ranch family who gets free beef w/income so healthy is not exactly our forte. 2) keeping the cost down. It’s no secret that healthy food costs more and it’s definitely putting a dent on our checkbook. And 3) making sure he gets enough calories and fat. He’s lifting for 45 minutes in the morning, then has athletics directly after for an hour, then has football practice after school. He’s been eating egg whites and strawberries for breakfast, protein shake after athletics, salad w/chicken for lunch, protein bar for snack, nothing until he gets home at 6 and eats whatever I cook. I just don’t feel like he’s getting enough in. Maybe I need ‘healthy coaching’ lol

P.S. He’s planning on majoring in exercise science and nutrition and pretty determined about that. I wish I knew more to teach him…..


August 29th, 2012 — 9:14am  |  Reply

Katie said:

Hi Lori,
I know you were looking for a response from Katie, but I thought maybe I could help since I am a 16 year old like your son. Eating healthy at school is definitely harder than at home, but here are some ideas that you could offer that are quick to prepare and inexpensive!
Breakfast – protein pancakes with fruit and peanut butter, oatmeal with nuts, bananas, and greek yogurt, or a veggie omelet with a little bit of cheese and a whole wheat english muffin on the side.

Snacks – light string cheese, nuts, protein bars, dry roasted edamame, or sliced turkey on AkMak crackers. Cottage cheese and fruit is also a great pre-workout snack, but he may not like that.

Lunch – lean turkey burger on a whole wheat bun topped with veggies/avocado, quinoa (high in protein!) with veggies/chicken, or a sandwich/wrap/pita with chicken or turkey.

Also, Katie has some GREAT high-protein but also high-cal recipes on her site! Encourage your son to have a hearty protein and carb-filled breakfast before lifting and school, as well as one of Katie’s famous protein shakes after his practices.

Hope I helped! :)

September 9th, 2012 — 5:03pm  | 

Ashlyn said:

Hi Katie!
This was a great video!!! I always pack my lunch everyday when I go to work!

November 20th, 2012 — 10:05pm  |  Reply

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