The best lunches are packed with love
As a certified personal trainer and nutrition coach, I spend a lot of time talking about healthy habits — but as a mom, I also know those habits have to work in real life.
For me, nutrition isn’t about making every meal perfect. It’s about finding simple ways to help our families feel good, stay fueled, and enjoy the food we’re eating along the way. And when back-to-school season rolls around, one of the easiest places to start is the lunchbox.
Backpacks are packed, routines are back, and suddenly we’re back to answering the daily question: What am I going to put in their lunch today?
The good news is, it doesn’t have to be complicated. With a little planning and a few go-to ideas, packing lunch can be something both you and your kids actually enjoy.
Think beyond the basic brown sack and boring sandwich. Make packing lunch more fun for you and your kids.
Here are five simple tips to make school lunches easier, more nourishing, and packed with a little extra love. They are guaranteed to earn you an A+!
1. Choose a lunch box
Letting your child choose their own special lunch box might not seem like a big deal, but it's a fun way for them to express their style and personality. This is an important step because it opens the type of lunch you pack for each child. Shop around and find a lunch box that works best for them. Plastic, metal, or silicone Bento boxes with dividers work great. A small thermos is a must for hot foods as well as small ice packs for cold foods.
2. Keep it colorful
I'm sure you've heard the saying, "eat the rainbow". Encourage your family to add a variety of colors to their lunch. Things like berries, apple slices, celery, carrots, broccoli, and bell peppers brighten up your plate and offer a wide variety of nutrients to support brain development and improve focus. Cut them into small chunks, strips, or fun shapes and be sure to give them a proper rinse in cold water right before packing. Fruit kabobs are a hit when you're looking for a new lunch idea!
Top products for building the perfect lunch
3. protein, produce, and something fun
❤ Proteins are important building blocks for muscles and bones and they support a strong immune system, especially in children. A few protein options that can be easily added to lunches include: Greek yogurt, string cheese, hard-boiled eggs, chicken/tuna salad, meatballs, and edamame. Aim for about 30% of their lunch to be protein.
❤ Fruits and vegetables add color to their lunches and helps them establish healthy eating habits. Pack things you know they enjoy, plus a little something "new to try". Have your child experiment with a new lunch combo you can try together. Aim for about 50% of their lunch to be produce.
❤ Don't forget to leave room for the fun stuff! Packing a special treat makes opening their lunch box feel more exciting and less like a routine. It can give them a sense of home and be a fun finish to their lunch. Our family loves Spread The Love nut butters as a dip with breadsticks, graham crackers, and pretzels - single serve packets are so handy for this! We also enjoy these tasty PB&J Cookies. Snack bars, banana bread, and fruit snacks are some great choices too. Aim for about 20% of their lunch to be something you know they'll enjoy.
4. Prepare to be prepared
When life gets busy, prepared beats perfect every time. Things like grocery shopping over the weekend, choosing an outfit the night before, and confirming appointments and sports schedules the week-of are just a few simple ways you can plan ahead and knock out the stress of same-day decision fatigue.
5. Lead by example
It starts with us. Our children are watching and learning from the habits we practice every day. They see us drinking water, making time to move our bodies, choosing foods that fuel us, and doing things that bring us joy. When we prioritize our health and well-being we're not just taking care of ourselves - we're showing our family what it looks like to create a healthy, balanced life.
"your health matters. Your family is watching. And it starts with us."
Conclusion
I hope these five quick tips for making healthy lunches fun and easy have sparked new ideas for you that will support the while family this school year and many to come.
You're showing your children what it looks like to take care of yourself, even while navigating a busy life!
I strongly believe this and it's why I founded Rep Rebel Fitness.
The Author: Kaley Bowden
Kaley Bowden is a mom of two, founder of Rep Rebel Fitness, CPT, CNS, and a Mindset Coach.
She helps busy parents raise their standards and build a life their kids look up to, making fitness, nutrition, and mindset a priority for the whole family, without overwhelming anyone's to-do list. Through personal training, nutrition coaching, mindset support, and self development, she focuses on realistic habits that help her clients become stronger, feel more confident, and continue to show up as their best for the people who matter most.
If you've been waiting for the "right time," this is your sign to start! Connect with her at Rep Rebel Fitness and join the Rep Rebel Community to learn more!
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