Back to School Brain Fuel
Summer is over, folks! The lazy days are done, and it is time to get back to the hustle. Whether you’re a parent packing for a picky eater or a professional trying to avoid the sad desk salad, the lunchbox struggle is real.
But it doesn’t have to be a daily dread. A killer lunch isn’t just about avoiding a midday hunger-induced meltdown. It’s about fueling your brain and body for success! And guess what? Packing a good lunch is basically the same game, whether you’re eight or forty-eight.
The Lunchbox Lowdown: What’s in it?
A healthy and satisfying lunch should include a variety of nutrients to keep you energized and focused. A great lunch should also have some variety to keep things interesting and tasty!
Protein: Essential for muscle repair and keeping you feeling full. Think grilled chicken, lean deli meat, hard-boiled eggs, yogurt, and beans.
High Fiber Carbohydrates: Provide sustained energy and minimize mid afternoon slumps. Good options include whole wheat bread, quinoa, whole grain pasta, corn, and brown rice.
Fruits and Vegetables: Packed with vitamins, minerals, and fiber. Unless you are highly active, aim for more fruits and veggies on your plate than starchy carbohydrates. Think of items that will be easy to pack and won’t get squished in transit like mandarin oranges, apples, carrots sticks, celery, and broccoli florets.
Lunch Ideas That Don’t Stink
Here are some versatile lunch ideas that can be easily adapted for both school and work. The goal here is to get all of the necessary components while also building a meal that you might actually look forward to eating, not that same old boring salad.
1. Bento Boxes- Instead of a single dish, pack a variety of small, separate items in a bento-style box. This allows for mixing and matching and keeps things interesting.
Proteins: Cheese cubes, hard-boiled eggs, hummus, cubed chicken breast. For a picky eater, maybe string cheese is where it is at. But for a little more flair, consider adding brie with some dried apricots or smoked gouda with some salami. Mix up the flavors to keep it exciting and fun!
Carbohydrates: Whole-grain crackers, pita bread, pretzels. A small dose of something fun can go a long way. Consider throwing in a few yogurt or chocolate dipped pretzels alongside your crackers.
Fruits and Vegetables: Sliced cucumbers, apple slices, cherry tomatoes, olives, baby carrots, bell pepper strips. Keep a rotation going to avoid the same flavors every day. Add a variety of sauces and dips to add a flavor booster.
2. Sandwiches- Think beyond just turkey and ham when you are putting together sandwiches!
Proteins: Lean deli meat, chicken salad, tuna salad, falafel, meatballs, shrimp
Carbohydrates: Pita pockets, wraps, whole grain bread, whole wheat crackers, hoagie rolls, sourdough
Fruits and vegetables: If you don’t like vegetables in your sandwich, try packing a small salad on the side, carrot sticks, grapes, sliced berries, or an apple. Don’t forget dressings and sauces! Find a small well sealed container to keep some dips or sauces in to make sure you don’t skip the flavor in this meal.
3. The Leftovers Lunch: One of the easiest and most cost-effective methods. Cook extra dinner the night before and pack a portion for lunch.
Proteins: Meatballs, stir-fried chicken, taco meat, kebabs, sliced steak, grilled chicken. Just be careful with leftover fish, nobody wants to be the guy making the whole off ice smell like microwaved fish!
Carbohydrates: Pasta, roasted potatoes, wild rice, tacos
Fruits and Vegetables: Roasted broccoli, grilled veggies, salad, coleslaw, fajita vegetables
Pro Tips for Success
Involve the Family: Let kids help choose and pack their lunches. This gives them a sense of ownership and makes them more likely to eat what's in their box.
Prep Ahead: Chop vegetables, wash fruits, and cook proteins on weekends to make packing a quick task each morning.
Invest in Good Containers: Insulated lunch bags and quality containers with separate compartments are game-changers for keeping food fresh and organized.
Keep sauces separate: Keeping salad dressings and other sauces on the side can help prevent foods from getting soggy before you are ready to eat them.
Stay Hydrated: Always pack a reusable water bottle!
Add snacks: Don’t just pack lunch in your lunch box. Make sure you also have snacks packed to keep energy levels consistent between meal times. Include a variety of carbohydrate and protein options. Consider string cheese, beef jerky, yogurt, fresh fruit, granola, trail mix, crackers, and protein bars. Whatever you do, keep it fun and keep it rotating. Add something salty one day, sweet the next, add nuts to your salad for a little crunch, granola to your yogurt for some more texture, and a spread for your veggies to boost the flavor!
Packing a nutritious lunch doesn't have to be a daily grind. With a little creativity and a plan you can pack a delicious meal that you (and your kids) will actually be excited to eat!
Now go soak up the days of summer that are left!
xoxo,
Elizabeth
P.S. If you are ready to start dominating your health goals, go here to set up your free discovery call and book a package.
