“Mom, bagel and cream cheese again?” Sound familiar to any other moms out there? How many times have we packed something less than wholesome for the kids to take to school or ordered take-out for dinner just because it was convenient, and we simply could not think of anything else? I have to admit, even as a dietitian, I have fallen into these traps many times before.

Packing a simple, healthy lunch should not be so hard when it seems like there are countless options, right? Yet still, so many people struggle with this on a weekly basis. It’s like when you decide to dress up and go out: Your closet is exploding with all shades and styles of clothes, but somehow you still find yourself saying, “But I have nothing to wear!”

Luckily, there are some smart solutions that require just a little planning ahead, adopting good habits, and utilizing some simple strategies. You may find these tips helpful to make healthy and delicious lunches for your kids (and you) to take to school (or work) during the busy week:

Tip # 1: Plan ahead.

Do not wait till 15 minutes before you need to get out of the house to think of what to pack for lunch that day. Try to make weekly menus or at least have ideas in mind, and do your grocery-shopping accordingly.

Tip # 2: Keep it simple.

Choose basic, easy-to-prepare recipes. Try to include a variety of food groups in each meal (i.e. whole grains, vegetables, protein, fruits, healthy fats). You can use the ChooseMyPlate method to help guide you. Generally, the more colorful the plate, the better for you!

Tip # 3: Take advantage of seasonality.

Fruits and vegetables usually taste better, cost less, and contain more nutrients if they are harvested in season. For example, peaches will be more abundant, less pricey, and more palatable in the upcoming summer months because they are naturally summer fruits!

Tip # 4: Buy in bulk.

You’ll save money and time by investing in quality, lean proteins packaged in bulk. You can prepare and freeze most meats for up to 6 months to have them ready to cook and serve as needed.

Tip # 5: Batch cook.

Prepare larger batches of food over the weekend, and refrigerate/freeze them in individual servings for DIY grab and go packs. A little invested time beforehand saves a ton of time throughout the upcoming week!

Tip # 6: Plan to have leftovers.

Make a few extra servings at dinner to ensure you have leftovers to pack for lunches tomorrow!

(Bonus tip: pack everyone’s lunches right after dinner when you are not rushed, and it’s already right in front of you.)

Tip #7: Always have a back-up plan.

We all have those over-worked, extra tiring days, when we don’t want to shop or cook that night, let alone pack lunch for the next day. Have ready-to-go staples in the fridge that are easy to throw together without compromising taste or nutrition! Some examples are fresh fruits and veggies (think, carrot sticks!), sliced chicken or turkey, tuna cans/packets, or yogurt and granola.

Tip #8: Invest in a good lunch box and thermos.

No one likes to a soggy or warm salad. Cold soup? Not so appetizing either. Having a quality lunch box and thermos can be a game-changer for so many people, especially those without easy access to a microwave or a fridge. (Not to mention, ensuring temperature control for food safety!)

Tip #9: Last but not least, be creative, stay motivated, and think big picture!

When things get busy (which they will), keep in mind how much better you will feel about replacing prepackaged, non-nutritive foods or greasy, overpriced takeout with budget-friendly, healthy, homemade, and delicious meals.

So let’s rally together, cook our dinners, and pack our lunches! Stay tuned for recipe ideas...

Lunch-Packing 101: Tips and Tricks from a Mom and RD

Anabelle Ahdoot, MS, RD, CDE

RECENT POSTS

Nutty Granola

Tofu Stir-Fry

Breakfast Stir-Fry

To Detox or Not

Acorn Squash with Kale and Sausage

Food Trends for 2018

TAG CLOUD