Healthy School Lunch Ideas on a Budget
Love it or hate it, packing a lunch is a standard part of the school routine. If September has you yearning for inspiration for new healthy school lunch ideas, and you’re on a budget, here are some nutritious, delicious, whole food options.
Thermos-Friendly Meals
For those chillier days when summer is a distant memory, a warm lunch is a must to keep kids cosy and well-fed. Here are some ideas for packing a Thermos for a little home comfort in the school canteen.
Lentil Soup
A hearty soup made with lentils, vegetables, and aromatic spices such as ginger, cardamom, and cumin is both comforting and nutritious. Leave out the turmeric for littler kids prone to spills (unless you love cleaning stains out of everything).
Chilli
Packed with beans and vegetables, a plant-based chili offers plenty of protein for growing bodies and can help satisfy your kid’s appetite, so they can focus better in biology class.
TVP and veggie stew
Textured vegetable protein is a great way to add protein and texture to an otherwise basic vegetable stew. Chunks of TVP get super tender the longer they stew, making for an easy to eat, hearty lunch.
Sensational Sandwiches
Sure, sandwiches are old hat, but that doesn’t mean you can’t surprise your kids (and yourself) with a little creative flair.
Star-Shape Sammies
If your kid is a geometry whizz or besotted with stars, rainbows, or dinosaurs, for example, consider investing in some fun-shape sandwich cutters. Just prepare yourself for the odd looks when you’re eating the off-cuts at the office.
KISS (Keep it Simple Sandwich)
What’s easier than spreading peanut butter and jam on two slices of whole grain bread? This classic combination is tasty, easy to eat, and relatively healthy, especially if you use jam with no added sugar.
If your kid’s school is nut-free, consider sunflower seed butter with a little added sweetness (agave is good for this), or use ripe banana slices to counteract the slight bitterness of seed spreads. Pumpkin seed butter is also a good option, and is a great source of magnesium and zinc!
Chickpea "Tuna" Salad
Wary of microplastics and overfishing? Switch out the tuna for mashed chickpeas with vegan mayo, celery, and seasonings for a protein-packed sandwich filling that’s far less stinky but equally nutritious. (Add a dash of algal oil if you’re concerned about omega-3 intake.)
Quesadillas
A quesadilla is basically a tortilla sandwich and can be as simple or complicated as you like. A simple option just means lightly toasting a folded tortilla with cheese inside, until the cheese melts. Add refried beans, slices of tomato, or other thin fillings for more interest and added nutrition.
Now That’s a Wrap
Houmous and Veggie Wrap
Super easy and versatile, as well as being naturally nut-free, houmous and veggie wraps help pack in protein, fibre, crunch, and nutrition and are easy to eat and prepare. Load these up with cucumber, carrots, bell peppers, and other crunch veggies.
Switch out the houmous for avocado, baba ganoush, or other spread to keep things interesting.
Rice and Bean Burritos
A great way to use up leftovers and help your kid fill up on healthy foods, a rice and bean burrito can be as simple as refried beans and rice. For a better rounded meal, add shredded lettuce, avocado or guacamole, grated cheese (or vegan cheese shreds), or whatever cooked veggies you have on hand.
For little kids, make veggie wrap ‘pinwheels’ or burrito ‘sushi’ by rolling the wrap tight and slicing into three-quarter inch pieces.
Hearty Salads
If the word ‘salad’ has you rolling your eyes, don’t worry. These are salads your kid might actually eat. We say might because, you know, kids.
Pasta Salad
Quick and easy, pasta salad is also very versatile. Cook a batch of whole wheat pasta Sunday night, toss it with olive oil and a dash of vinegar, then add cooked veggies as you accumulate them throughout the week. Some great additions include:
- Roasted tomatoes, courgette, other squash, aubergine, and peppers
- Medium firm tofu, cubed and baked
- Beans and chickpeas
- Olives
- Walnuts and hemp seeds
- Nutritional yeast.
Three Sisters Salad
Named after the planting technique of growing corn, beans, and squash together, this salad is perfect for autumn.
Mix black beans, corn, diced tomatoes, and avocado for a Tex-Mex inspired salad that's full of fibre, protein, and healthy fat.
Fattoush Salad
Made with bulgur wheat, avocado, tomatoes, fresh parsley, and roasted veggies, then topped with pita ‘chips’, this classic salad is fun, filling, and nutritious for kids. Keep the pita chips wrapped in a separate packet for your kid to sprinkle on top, and add houmous or a simple tahini sauce (lemon, tahini, olive oil, maple syrup) for extra pizzazz.
Snack Attack
Kids love to snack. Avoid the processed foods with the salt, sugar, and artificial ingredients and opt for tasty treats that satisfy your kid’s appetite and give them a better chance of staying on track at school.
- Apple slices and nut butter
- Dried mango, apple, papaya, apricots, and other unsweetened and unsulphured dried fruit
- Frozen berries with yoghurt and granola - helps keep everything else cool too!
- Fresh fruit salad (or tinned fruit in juice, unsweetened)
- Trail mix with nuts, seeds, and dried fruit
- Veggie sticks and houmous or guacamole
- Homemade root veggie crisps - try beets, parsnips, carrots, and taro for a colorful medley
- Energy bombs - Blend dates, nuts, oats, cocoa powder, and a dash of maple syrup (if necessary) for easy, raw energy balls that are quick to eat. Add a tablespoon of spirulina powder or protein powder for extra nutrition.
Final Thoughts
If you have older kids, make school lunches a family affair by involving them in the meal planning, shopping, and preparation. Even better, have your kids help grow the veggies and herbs in their own little garden!
Age-appropriate kitchen tasks are a great way to cut your long-term workload (though it might increase initially!) and can help your kid feel invested in their food, so they’re more likely to actually eat it.
And if your kid’s lunch box keeps coming back untouched, getting them more involved in the prep might be just the ticket to figuring out what they want to eat (and finding a healthy spin on it!).