How to Pack a School Lunch Kids Will Actually Eat

School Lunch Packing Tips & Ideas from Southern NH Health 

You packed something healthy. Maybe even something yummy. But when the lunchbox comes home, it’s barely been touched. Sound familiar? You’re not alone! Many parents face the same struggle. The good news? With a few smart tricks and a little creativity, you can pack a lunch your child will actually want to eat. 

Things to Remember When Packing Kids’ Lunches 

As kids grow, they start to make more choices about what they eat and how much they eat. That’s normal and healthy! When kids are offered control to help choose and pack their lunch, they feel invested, proud, and are more likely to eat it. 

Set them up for success by offering choices of acceptable options. For example, try questions like, “Would you rather have turkey or cheese today?” or “Do you want carrots or cucumbers?” 

Finally, skip foods that are messy or too hard to open. If it isn’t easy to eat, kids probably won’t eat it. 

Make Lunch Fun 

Keep lunchtime something to look forward to. Try these ideas: 

• Pack a rainbow! Use red strawberries, orange carrots, green cucumbers, and more. 
• Use sandwich or veggie cutters to make fun shapes. 
• Try bento boxes with separate spaces for different foods. 
• Add colorful picks, mini forks, or cute napkins to make lunchtime more fun. 
• Include a surprise like a short positive note or a sticker. 

Lunch Ideas That Work 

Not every kid likes a sandwich or a traditional meal. That’s OK! Some kids prefer a “snacking” lunch like a homemade Lunchable or bento box. 

Bento Boxes  

Bento boxes let kids pick and choose what they eat and still get good nutrition. The little compartments keep everything fresh and make lunch fun!  

Each Bento box should include: 

• Protein: Keeps kids full (deli or grilled meat, hard-boiled eggs, yogurt, beans, chickpeas, edamame, hummus) 
• Carb: Provides energy (whole wheat wrap or bread, pasta, whole grain crackers, granola) 
• Veggie or Fruit: For vitamins, minerals, and fiber (blackberries, raspberries, strawberries, blueberries, broccoli, carrots, celery) 
• Drink: Water or milk- avoid sending juice because it is high in sugar (even 100% juice) 
• Small Treat: Keeps lunches exciting (applesauce pouches, homemade oat energy bites, granola bar (no added sugar), fruit jerky (Soley Fruit Jerky has no added sugar), pretzels 

Try these Bento Box ideas:  

Starbucks-Inspired Bistro Box - This protein-packed lunch keeps kids full and focused all afternoon. 
What to pack: 

• SunButter (a safe, school-friendly peanut butter alternative) 
• Grapes and apple slices 
• Hard-boiled egg 
• Babybel cheese or cheese slices 
• Whole wheat flatbread triangles 

Bonus: This lunch isn’t just for kids. It’s a perfect grab-and-go meal for parents, too! 

Yogurt Lover’s Bento Box - Have a yogurt fan at home? 

What to pack: 

• A serving of plain or flavored yogurt 
• Homemade granola (lower in sugar and tastier than store-bought!) 
• Seasonal fruit like berries, peach slices, or apple chunks 
• Hard-boiled egg for added protein and staying power 

More School Lunch Ideas That Aren’t Sandwiches 

Sandwiches are a lunchtime go-to, but kids can get tired of them pretty fast. If you're looking to mix things up, here are a couple of simple, non-sandwich lunch ideas that are just as easy to make and packed with nutrition: 

• Cheese Quesadillas - A warm, melty quesadilla is a fun and filling option. You can make it with just cheese or add extras like beans, chicken, or veggies. Slice it into triangles and pack with mustard, salsa, or guacamole for dipping. 
• Mini Egg Frittatas (aka Egg Bites) - These are perfect for busy mornings, too! Egg bites are high in protein and can be made ahead of time. Add ingredients like cheese, spinach, chopped peppers, or ham to suit your child’s taste. They’re bite-sized, mess-free, and totally lunchbox-friendly. 

Things to Avoid When Packing Lunches 

Even the healthiest lunch can end up in the trash if it’s not kid-friendly. To help make sure your child actually eats what you pack, watch out for these common lunchbox mistakes:  

• New or unfamiliar foods- Kids may throw away foods they haven’t seen before or think they won’t like. 
  → Tip: Introduce new foods at home first, where they feel more comfortable. 

• Hard-to-eat items- Wrappers that are tough to open or fruit that needs peeling can be a big turnoff during a short lunch period. 
  → Tip: Peel fruit ahead of time or partially open wrappers to make eating easier. 

• Same lunch every day: 
  Packing the same lunch for a few days in a row can make life easier for you, but weeks of the same thing may lead to boredom and food aversions. 
  → Tip: Keep things interesting by changing up lunches each week. Switch the sandwich filling, add a new fruit or veggie, or try a different snack. 

Final Thoughts 

Healthy eating starts young, and school lunch is a big part of that. With a little planning and a lot of color, you can pack a lunch that fuels their day and puts a smile on their face. 

If you’re ever unsure about your child’s nutrition, don’t hesitate to reach out to your child’s primary care provider. We’re here to help!   

Looking for a family primary care provider near you? Southern New Hampshire Health has a wide range of expert PCPs ready to care for you and your family. Call Southern NH HealthMatch at 603-880-EASY. 

 Brenda Lapierre is an APRN at Amherst Family Medicine in Amherst, New Hampshire and is accepting new patients.