Packing school lunches can be a challenge, especially when trying to balance taste, nutrition, and convenience. Fit-flavors comes in clutch, eliminating all 3 challenges! This guide will help you create a weekly lunch plan that ensures your kids get the essential nutrients they need while enjoying their meals, and it’s quick.
FAST Thermos-Packed Lunch Ideas
Using a thermos to pack hot lunches is a great way to offer variety and warmth to your child’s lunch.
- Fit-flavors Muscle Maker Chicken Bowl:
- Ingredients: ½ of a Muscle Maker meal (diced chicken, basmati rice)
- Tip: Add small pieces of raw broccoli for micronutrients and fiber.
- Instructions: Dice chicken and add components to a bowl and heat with 1-2 teaspoons of water to prevent it from drying out. The water and butter (1 tbsp) will enhance the consistency and help cook the broccoli, then transfer to a thermos.
- Fit-flavors Cheeseburger Bowl:
- Ingredients: Cheeseburger mix (optional to keep or remove mustard, onion, and pickles, that come in the meal; chopped into small pieces).
- Instructions: Heat in a bowl, pack in a thermos to keep it warm and fresh.
- Fit-flavors Chicken or Turkey Fried Rice:
- Ingredients: Fried rice with chicken or turkey.
- Instructions: Add 1-2 tsp of water, simply warm, and pack in a thermos.
- Fit-flavors Spaghetti and Meatballs:
- Tip: Cut meatballs into bite-sized pieces for easy eating. You can also melt some cheese on top if your child enjoys it.
- Instructions: Warm, and pack in a thermos.
- fit-flavors Bulk Breaded Chicken bowl or sandwich:
- Ingredients: Diced breaded chicken, cook your child's favorite pasta, add raw broccoli, olive oil, and parmesan.
- Instructions: Mix everything together, add 1-2 tsp of water, warm it up, and pack in a thermos.
- Ingredients: 2-3 Hawiann rolls, breaded chicken cut in half, kiddos favorite sandwich toppings.
- Instructions: Assemble chicken sliders and pack in a zip lock. Write a note on the bag to share some extra love with your family.
The Lunch Skeleton: A Balanced Approach
When packing lunch, focus on the three key macronutrients: protein, carbohydrates, and healthy fats. Don’t forget the micronutrients from fruits and vegetables!
Protein
- Sources: Turkey, ham, chicken (on sandwiches), Greek yogurt, hard-boiled eggs.
- Tips:
- Choose minimally processed lunch meat from the deli section. Processed options contain ingredients like Carrageenan, Aspartame, Sodium nitrate and nitrite to name a few.
- Opt for Greek yogurt with less than 10g of added sugar for a protein-rich option. The maco balance ensures stable blood sugar.
Carbohydrates
- Bread Options:
- Sprouted Grains: High in fiber, protein, and nutrients. Digest slower for sustained energy.
- Sourdough: Easier to digest due to fermentation, with a lower glycemic index.
- 100% Whole Wheat: Whole grains keep the entire grain intact, providing long-lasting energy. Confirm 100% whole wheat or grain as the first ingredient. Brands will list “whole wheat” even when they have refined flours.
- Tips: Look for breads that are high in fiber and protein, and low in added sugars.
- Fruits & Veggies:
- Options:
- Broccoli & carrots with ranch
- Cucumbers & carrots with hummus
- Ants on a log (celery, peanut butter, raisins)
- Fruit salad (blend of 2-4 fruits)
- Single fruits
Healthy Fats
- Sources:
- Natural peanut butter
- ½ avocado with salt
- Olive oil in your fit-flavors meals
- Benefits: Fats provide slow-digesting energy, support brain development, and aid in the absorption of fat-soluble vitamins.
- Tips: Saturated fats from dairy products, such as whole milk, can be a good source of protein, especially for younger children who need fats for brain development. However, for children who are overweight or need to reduce calorie intake, lower-fat options like 2% milk can be considered. It's also important to limit unhealthy fats found in processed foods, such as hydrogenated oils and certain vegetable oils like soybean oil.
Processed Snack Items
- Examples: Crackers, pretzels, chips, bars.
- Tips: While these are often high-glycemic and contain inflammatory oils, they can be part of a balanced lunch if combined with protein and fruits or veggies. Avoid packing only carbohydrates.
Conclusion
Creating a balanced and nutritious lunch for your kids doesn't have to be complicated. By focusing on a mix of proteins, healthy fats, and carbohydrates, you can ensure that your child has the energy and nutrients they need to thrive throughout the school day. Happy packing!