It is hard to believe we are already back to packing lunches for school again. Summer always goes by so quickly!

As we get back into the swing of things and get back to packing our kids’ school lunches, it is important to think about 3 key components. When you keep this simple formula in mind, packing a school lunch becomes much easier. Make sure to include a clean protein, a healthy fat, and a fruit and veggie, offering both complex carbs and fiber. I like to add an additional “fun” food but this is optional, as “fun” foods provide limited nutritional value — however, they can still be part of a healthy lunch. These essential components help support blood sugar, a strong immune system, and healthy development.

Why is fiber an important part of a balanced lunch?

Fiber is important for many reasons:

• Fiber is filling!
• The bloodstream absorbs fiber gradually, preventing those blood sugar highs and lows that can affect children’s behavior and moods.
• Fiber is also a key component to a healthy gut, because it feeds our good gut bacteria. Did you know that 70% of our immune system resides in our gut? Having fiber at every meal isn’t just important for a healthy gut, but a strong immune system.
• Fiber helps keep us regular. 

Fiber can include fruits and veggies as well as other plants.

Why are healthy fats a key component of a balanced lunch?

Healthy fats are important for the following reasons:
• Fat is absorbed slowly into the bloodstream, subsequently preventing blood sugar highs and lows.
• We need it in our diet to absorb certain vitamins like A, D, E, and K.
• Fat is important for brain health.
• Cell membranes are fat-based structures. Making sure we eat healthy fats keeps these membranes fluid and flexible, allowing cells to communicate better.

Healthy fats include grass-fed dairy (cheese sticks and plain yogurt), nuts, seeds, avocado, olives, coconut, and nut/seed butter.

Why is protein a key component of a balanced lunch?

• Proteins are the “building blocks” that make up our bodies. Therefore, they are necessary for proper growth and development.
• Protein also prevents blood sugar highs and lows.
• Protein helps to keep us satiated longer.

Clean protein can include pasture-raised eggs, 100% grass-fed Greek yogurt, grass-fed meats, organic deli meat like Applegate, North Country Smoke House, — or my personal favorite Maine Meat right in Kittery Maine.

Below are 3 examples of a balanced packed lunch:

1. Turkey and cheese sandwich with apple slices, carrot sticks, and Lesser Evil Popcorn.
2. Charcuterie Lunchbox with Applegate pepperoni, grass fed cheese, hummus, cucumbers, grapes, and Simple Mills crackers.
3. Protein Pancakes with Applegate Turkey patties, strawberries, and rainbow peppers.

I love our stainless steel LunchBots Bento for making packing a school lunch super easy. They are an investment, but I bought this one 7 years ago and it is still good as new. I recommend this one for elementary and middle schoolers. I like this one for preschoolers. 

If you are looking for other Lunch Ideas or Go-To Snacks that are made with clean, simple ingredients, make sure to check out our guides here.

All 4 of our guides were designed to help busy moms save time and energy at the grocery store. I’ve taken my close to 10-year’s experience of reading labels and compiled my research into guides. My hope is that the guides allow you to feel good about the packaged snacks our kids are eating, while saving our precious time as parents. No more flipping over every package reading the ingredients and deciphering confusing labels. I’ve got you covered!

I hope everyone has an amazing school year this year — and happy lunch packing!