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Healthy Sack Lunches Your Kids (and you) will Love!

The kids are headed back to school and that means the packed lunch parade is back in town! Which is why in today's blog I wanted to give you my favorite super quick, easy, and nutritious sack lunch recipes that I know both you and your kids will look forward to!

Nut-butter & Blueberry Sandwich

A twist on the classic peanut butter and jelly sandwich, this meal is packed with fiber, healthy fat, protein, and complex carbs that will keep your kid's tummy full and mind sharp all day. Minus the sugar crash that comes with the typical white bread and processed jelly option.

Put together whole wheat bread (I personally love the whole grain, gluten free bread from Unrefined Bakery if you live in the Dallas area), 1-2 tbsp no sugar added nut-butter (my faves are almond butter or sun-butter), and a handful fresh blueberries. Feel free to swap different fruit to keep things interesting. I like strawberries and banana the best. 

Taco Bowl

I know it may sound fancy for a packed lunch. But just grab a thermos and fill it with your normal taco makings (minus the shell). I like to make a big batch for dinner the night before and then use left overs as lunch!

My go-to taco makings:

  • Ground turkey cooked, drained, and mixed with taco seasoning (I don't love the ones that come in a bag because most are pretty full of chemicals. Check out the recipe from The Real Food Dietitians below).

 

  • Black beans
  • Organic canned corn
  • Herdez mild salsa
  • Lettuce, tomato, onion
  • Daiya shredded cashew cheddar cheese 

Mason Jar Salad

If your kid is a salad eater this one is so easy, fast, and you know you're giving them tons of nutrients to fuel their growing bodies and minds. 

  • Pour the dressing of your choice at the bottom of a mason jar. I'm partial to the Primal Kitchen brand which is paleo, sugar, canola, soy, and dairy free, and actually REALLY good tasting.
  • Add hard ingredients of your choosing that won't soak up the dressing and get soggy
    • cucumber
    • bell pepper
    • celery
    • carrot
    • radish
    • onion
    • nuts
    • seeds
    • chickpeas
  • Then add your greens on top of that, filling up the rest of the mason jar.
  • Optional: Add protein or super foods of your choice
    • blueberries
    • goji berries
    • ground flax seeds
    • chicken
    • egg
    • tuna
    • steak
  • Have them shake it up when they're ready to eat!

Mediterranean Pita Wrap

Another spin on the typical lunch time sandwich. I remember getting so excited when my mom would pack me this in my lunch.

Just get a soft pita wrap and spread with a thin layer of hummus, thinly sliced cucumber, a few slices of organic salami or ham (I love Applegate), a couple of roasted red pepper slices (patted dry), and finish filling with some spinach and lettuce. So tasty!

Black Bean and Potato Hash

This is one of my go-to quick and easy meals that has tons of filling fiber, plant based protein, and carbs great for giving your kids the energy they need for PE class and beyond. 

Shred half a potato using a cheese grater and saute in 1 tbsp olive oil using a medium pan over medium heat. When slightly browned, add 1/4 cup canned black beans, until heated through. Finish with salt, pepper, garlic powder, and onion powder to taste. 

Feel free to add some guacamole for an extra dose of healthy fat and nutrients. 

Pumpkin Pie Overnight Oats

This will feel like such a treat to your little one but it is loaded up with fiber, complex carbs, vitamins, and minerals that you can feel good about serving.

Serves 2:

Ingredients

  1. 2 tbsp sun butter

  2. 1/2 tsp vanilla extract

  3. 1/2 tbsp honey

  4. 1/4 c canned pumpkin (not pumpkin pie filling)

  5. 1/3 c vanilla coconut milk

  6. 1/2 c gluten free old fashioned oats

  7. 1/2 tsp pumpkin pie spice

  8. pinch of salt

  9. 2 tbsp dairy free dark chocolate chips

Instructions

  1. In a small/medium bowl, combine sun butter, vanilla extract, and honey. Microwave for 10 seconds and stir until well combined.

  2. Add in the rest of the ingredients and stir until well combined.

  3. Transfer mixture to a mason jar or sealed container.

  4. Place in fridge for 1-8 hours until soft. Enjoy cold or heated up as a yummy snack or even dessert!


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