Packing Lunch for High Schoolers

We’re almost back in the full swing of a new school year and with a high school sophomore, we know that packing lunches for high schoolers can be a fun challenge to balance health, convenience, and variety. Save this article for so go-to school lunch ideas for when you need them, or let your high schooler browse these ideas and see what’s appealing to them to get geared up for packing those school lunches all year long. General guidance for any lunch you prepare for your high schooler:

• Include Protein. Including protein in your high schoolers lunch is important because it supports growth and development. Protein is vital for the growth and repair of tissues, making it crucial for children, who are still growing. It helps build muscles, bones, skin, and other tissues. It provides sustained energy by helping stabilize blood sugar levels, providing a steady source of energy throughout the day. This can improve concentration, focus, and stamina, which are important for learning and participating in school activities. Protein also supports brain development. Proteins are made up of amino acids, which are essential for the production of neurotransmitters in the brain. These chemicals influence mood, alertness, and cognitive function, helping children stay attentive and engaged. Protein supports immune function playing a key role in maintaining a healthy immune system. It helps the body produce antibodies and other immune cells that fight off infections, keeping children healthy and able to attend school regularly. Finally, protein helps maintain a healthy weight. Protein is more satiating than carbohydrates and fats, meaning it helps children feel full for longer periods. This can reduce overeating and snacking on unhealthy foods, supporting a healthy weight and reducing the risk of childhood obesity.

  Including a good source of protein, such as lean meats, dairy products, eggs, beans, or nuts, in school lunches can ensure that children receive the nutrients they need for their overall well-being and academic success.

  • Plant based sources of protein include:

    • Legumes: Lentils, Chickpeas, Black beans, Peas

    • Nuts and Seeds: Almonds, Chia seeds, Hemp seeds, Pumpkin seeds

    • Whole Grains: Quinoa; Brown rice; Oats

    • Soy Products: Tofu; Tempeh; Edamame

    • Vegetables: Spinach; Broccoli; Brussels sprouts

    • Nutritional Yeast: Provides a cheesy flavor and is often used in vegan cooking. It's high in protein and B vitamins and can be sprinkled on popcorn, pasta, or used in sauces

Lean protein sources that are not plant-based are typically low in fat and high in protein, making them excellent choices for maintaining a balanced diet. Here are some of the best options:

• Poultry: Chicken breast: (Skinless, boneless); Turkey breast

• Fish: White fish: (cod, haddock, and flounder); Tuna (fresh tuna or canned tuna in water); Salmon

• Seafood: Shrimp; Scallops; Crab and lobster

• Lean Cuts of Beef: Sirloin; Tenderloin; Round

• Lean Cuts of Pork: Pork tenderloin; Pork loin chop

• Eggs

• Low-fat Dairy: Cottage cheese; Greek yogurt

2. Include fruits and vegetables in school lunches. Fruits and vegetables provide essential nutrients. Fruits and vegetables are rich in essential vitamins, minerals, and antioxidants, such as vitamin C, vitamin A, potassium, and fiber. These nutrients support overall health, including immune function, vision, and skin health. The nutrients found in fruits and vegetables are crucial for the proper growth and development of teens. For example, calcium from leafy greens supports bone development, while iron from certain vegetables helps in the production of healthy red blood cells. Introducing a variety of fruits and vegetables in school lunches encourages teens to develop healthy eating habits from a young age. This can lead to a lifelong preference for nutritious foods and reduce the risk of developing unhealthy eating patterns. The vitamins, minerals, and antioxidants in fruits and vegetables help strengthen the immune system, making teens less susceptible to illnesses and infections, which is important for consistent school attendance. The dietary fiber in fruits and vegetables promotes healthy digestion by preventing constipation and supporting a healthy gut microbiome. A healthy digestive system is essential for overall well-being and can improve focus and energy levels during the school day. Fruits and vegetables are generally low in calories and high in fiber, which can help children feel full and satisfied without overeating. This can help prevent childhood obesity, which is a growing concern.Certain nutrients in fruits and vegetables, such as antioxidants and omega-3 fatty acids (found in some vegetables like spinach and kale), are linked to improved brain function. These nutrients can enhance memory, concentration, and overall cognitive abilities, leading to better academic performance.

Incorporating fruits and vegetables into school lunches is a key component of a balanced diet, supporting children's physical health, cognitive development, and long-term well-being.

Here are some ideas for packing lunch for high schoolers (click the images to be directed to recipes and products to help you create the perfect school lunch).

Packing lunch for high schoolers: Bento Box Lunches

• Protein: Grilled chicken strips, boiled eggs, or tofu cubes.

• Veggies: Cucumber slices, cherry tomatoes, and edamame.

• Carbs: Brown rice, quinoa, or whole-grain crackers.

• Fruit: Sliced apple, berries, or grapes.

• Dips: Hummus or guacamole on the side.

2. Wraps and Sandwiches

• Turkey & Avocado Wrap: Turkey slices, avocado, lettuce, tomato, and mustard wrapped in a whole wheat tortilla.

• Chicken Caesar Wrap: Grilled chicken, romaine lettuce, Parmesan, and Caesar dressing in a wrap.

• Caprese Sandwich: Fresh mozzarella, tomato, basil, and pesto on ciabatta bread.

3. DIY Lunchables

• Proteins: Sliced turkey, ham, or cheese, almonds

• Carbs: Whole grain crackers, pita chips, or mini bagels.

• Veggies & Dips: Carrot sticks, bell pepper slices, and hummus.

• Fruit: Sliced apples with peanut butter, olivesm or grapes.

4. Salad or Grain Bowls

• Greek Salad: Cucumber, cherry tomatoes, Kalamata olives, feta cheese, and a lemon vinaigrette. You can add grilled salmon or grilled chicken.

• Chicken Cobb Salad: Grilled chicken, avocado, hard-boiled egg, cherry tomatoes, and blue cheese dressing.

• Taco Salad: Ground beef, chicken, or tofu, corn, black beans, shredded cheese, and salsa.

5. Pasta Salads

• Italian Pasta Salad: Whole wheat pasta, cherry tomatoes, mozzarella balls, salami slices, and Italian dressing.

• Pesto Pasta Salad: Pasta with pesto, grilled chicken, and roasted vegetables.

• Greek Orzo Salad: Orzo, cucumber, red onion, olives, feta, and a lemon vinaigrette.

6. Soups and Stews

• Chicken Noodle Soup: Classic, comforting, and easy to pack in a thermos.

• Chili: Ground beef or turkey chili with beans, topped with cheese.

• Tomato Soup: Paired with a grilled cheese sandwich.

7. Healthy Treats

Include a variety healthy snacks for your high schooler's lunch or to nibble on between school and extracurricular activities. Consider including dried fruit—dried mango or apple crisps are popular favorites— and nuts for a satisfying blend of natural sweetness and protein. Add a Nature's Bakery Oatmeal Crumble bar and a portion of Skinny Popcorn to round out the snack options with whole grains and a light, crunchy bite.

8. Drink Ideas

• Water with Lemon or Berries: Fresh, hydrating, and easy to drink.

• Flavored Sparkling Water: Flavored Sparkling Water is a great beverage to pack for your high schooler's lunch, to keep them refreshed without added sugars.

• Poppi: this popular prebiotic soda with natural ingredients, is a tasty and gut-friendly boost during the school day.