How to Plan Healthy Lunches for Kids – Free Printable Chart! – 80 Twenty Nutrition

How to Plan Healthy Lunches for Kids – Free Printable Chart!

Want to help your kids eat healthier? High five! Setting healthy habits now sets them up to be healthy eaters for life. Here’s what to do: plan healthy lunches for kids and empower them to do the same by creating a healthy lunch cheat sheet and keep it on the fridge. Or use my printable kids lunch cheat sheet and add your own ideas to it:

Lunch Planning Cheat Sheet – free printable food list to plan healthy lunches for kids

Plan healthy lunches for kids - Lunch planning cheat sheet for kids - How to make a healthy lunch for kids - school lunch ideas - Christy Brissette media dietitian 80 Twenty Nutrition Toronto and Los Angeles
Photo credit: Pexels.

If you’re feeling crafty, you can make your own healthy lunch list.

Grab a piece of colorful piece of paper and some markers, crayons or pencil crayons and make a chart with 5 columns:
1. Protein
2. Whole Grains or Starches
3. Vegetables
4. Fruit
5. Milk or Milk Alternatives
 
With your kids, make a list of all of the different options they could choose in each category. Let them know that when they’re packing their lunch, it needs to have something from each of the categories.

Here are my ideas for inspiration and a free printable chart to help you plan healthy lunches for your kids (and for kids at heart)!

Plan healthy lunches for kids - Lunch planning cheat sheet for kids - How to make a healthy lunch for kids - school lunch ideas - Christy Brissette media dietitian 80 Twenty Nutrition Toronto and Los Angeles
Photo credit: Nevada School Lunch Program.
Plan healthy lunches for kids - Lunch planning cheat sheet for kids - How to make a healthy lunch for kids - school lunch ideas - Christy Brissette media dietitian 80 Twenty Nutrition Toronto and Los Angeles
Photo credit: Nevada School Lunch Program.

How to Plan Healthy Lunches for Kids

Free Food List to Get You Started

Plan healthy lunches for kids - Lunch planning cheat sheet for kids - How to make a healthy lunch for kids - school lunch ideas - Christy Brissette media dietitian 80 Twenty Nutrition Toronto and Los AngelesProtein Options:

– Roasted chicken
– Hardboiled eggs
– Hummus and other bean dips
– Edamame (shelled soybeans), roasted or boiled
– Grilled tofu
– Nitrate free chicken, turkey or ham
– Light tuna
– Sunflower seeds
– Pumpkin seeds
– Sunflower seed butter
– Pumpkin seed butter

Whole Grains or Starches:

– Pasta (whole wheat, brown rice or “Smart” pasta
– Rice (brown or wild)
– Quinoa
– Brown rice crackers or other whole grain crackers
– Whole wheat pitas (kids love mini ones)
– Whole grain wraps or tortillas or naan bread
– Whole grain bread
– Corn niblets or on the cob
– Baked sweet potato
– Popcorn
 
Vegetables:
– Cherry tomatoes
– Celery sticks
– Carrot sticks or grated carrots
– Cucumber rounds or spears
– Sugar snap peas
– Snow peas
– Bell pepper slices
– Jicama sticks
(include a healthy dip for a better chance kids will eat their veggies. Or incorporate chopped up veggies into pasta salads, quinoa salad, in wraps, etc,)
– Spinach for sandwiches or wraps or in pasta salad
– Lettuce or sprouts to top sandwiches

Fruit:

– Grapes
– Sliced apples
– Sliced pears
– Peaches
– Orange sections
– Mango chunks
– Blueberries
– Raspberries
– Sliced strawberries
– Pineapple chunks or spears
– Apple chips
– Raisins
– Dried apricots
 
Milk or Milk Alternatives:
– Yogurt or Greek yogurt (look for no added sugar)
– Unsweetened fortified almond milk, coconut milk or organic soymilk
– Cheese sticks or slices
– Boccocini or feta cheese (great in pasta salad and quinoa salad)
– Kefir drink
Looking for some healthy lunch ideas for kids? Try my healthier egg salad sandwich made with Greek yogurt, get some fun and interactive ideas for healthy smoothies and get my quick and healthy school lunch and snack ideas and tips here! You also need to check out the top 5 mistakes parents make when packing their kids’ lunches.
Christy Brissette media dietitian 80 Twenty Nutrition

Did You Make this Recipe?

Tag @80twentyrule on Instagram and hashtag it #80twentyrule

Share Your Thoughts!

Your email address will not be published. Required fields are marked *