Let’s be honest: the daily ritual of packing lunch can often feel more like a chore than a choice. Between managing dietary restrictions and trying to outpace the midday energy slump, it’s easy to fall into a packed lunch rut.
Whether you’re packing lunchboxes for growing kiddos or prepping a packed lunch to bring to the office for the work day, a well-balanced packed lunch can make all the difference. If you’re in need of a little inspiration to boost your boxed lunch, we’ve got you covered! Here’s our go-to guide to creating a wholesome packed lunch for the littles and the grown ups!
The Basics of a Well-Balanced Lunch
A balanced lunch should include a mix of micro and macronutrients designed to keep you fueled, full, and focused to power through the second half of your day. Let’s break down the basics of a balanced boxed lunch:
- Protein: Supports growth and energy.
- Whole Grains: Provides lasting fullness.
- Fruits & Vegetables: Adds fiber, vitamins, and color.
- Healthy Fats: Keeps you satisfied and supports brain health.
- A Treat: Because everyone deserves a little fun!
- Drink: Water is best, but milk or a non-dairy alternative is also great.
The Kids’ Box: Fuel the Fun
When it comes to kids, their lunch needs to be both nutritious and delicious to avoid the lunch table trades we all took part in when we found a classmate willing to trade their twinkie for your tuna fish sandwich. A well-balanced box should hit three key notes: protein for growth and satiety, color for vitamins and minerals, and kid-friendly flavors for enjoyment!
The Formula:
- The Main Event (Protein + Whole Grains): Think beyond the PB&J. Try turkey and cucumber roll-ups using a gluten-free wrap, or "Lunch on a stick" with cubed chicken or grilled tofu and colorful bell peppers.
- The Color (Fruits + Veggies): Aim for at least two colors. Snap peas, baby carrots, and apple slices are classic wins that hold up well until noon.
- The "Craveable" Crunch: Every kid looks forward to the snack. Swap out conventional chips and pretzels for a a balanced option like a yogurt parfait topped with their favorite variety of Safe + Fair Granola or a baggy filled with fiber-rich Binge Watching Buttery Seasoned Popcorn.
- The Sweet Finisher: Instead of the classic kids cookies or sugary fruit snacks, pack a single serve bag of delicious Remy’s Grahams with a small container of nut or seed butter sprinkled with mini chocolate chips. Not only is this sweet treat tasty, but it’s also packed with healthy fats, whole grains, and a pop of protein!
Lunch Box Ideas for Little Ones:
1. Protein
- Sliced turkey or chicken roll-ups
- Hard-boiled eggs
- Chickpea salad or hummus
- Grilled tofu cubes
2. Whole Grains
- Whole wheat pita wedges
- Brown rice salad
- Safe + Fair Granola
- Safe + Fair Popcorn
- Crackers
3. Fruits & Veggies
- Sliced cucumbers and baby carrots with a small container of ranch or hummus
- Apple slices or a mandarin orange
- A handful of berries
4. Healthy Fats
- Sunflower seed butter (school-friendly nut alternative) or nut butter of choice with apple slices
- Avocado slices or guacamole cup
5. A Treat
- Safe + Fair’s Birthday Cake Drizzled Popcorn for a sweet, allergen-friendly treat
- Remy Grahams with a sweet dip
- Homemade granola bars or protein bites
6. Drink
- Water in a reusable bottle
- Milk or fortified plant-based milk
Tip: Let kids help pack their lunch. They’re more likely to eat what they’ve chosen!
The Grown Up Lunch on the Go: Beat the Midday Slump
For adults, the goal of lunch is sustained energy and sateity. We’ve all been there: a heavy lunch leads to a foggy afternoon. An “afterthought” lunch comprised of an energy drink and a vending machine snack leads you ravenous and exhausted after the steep blood sugar spike and drop that follows. The secret to a balanced and satisfying packed lunch? Hitting the right mix of healthy fats, protein, and complex carbs to keep your energy and focus on point.
The Formula:
- The Base (Fiber-Rich Grains): Use quinoa, brown rice, or a big bed of leafy greens. These provide the slow-burning fuel you need to power through your PM meetings.
- The Power-Up (Lean Protein): Grilled salmon, chickpeas, or tofu cubes add satiety.
- The Healthy Fat: A drizzle of olive oil or half an avocado supports brain health and keeps you full longer.
- The High-Velocity Snack: If you need a savory crunch between meetings, mix a cup of Binge Watching Buttery Popcorn with a small handful of roasted nuts and whole grain or gluten-free pretzels for a well-balanced midday munch.
- The "Desk Side" Treat: Keep a bag of Dark Chocolaty Drizzled Popcorn in your drawer for a clean-label indulgence that satisfies the sweet tooth without the synthetic dyes or high-fructose corn syrup.
Lunch Box Ideas for Grown Ups:
1. Protein
- Grilled chicken breast strips
- Tuna or chickpea salad
- Sliced hard cheese or a dairy-free cheese alternative
2. Whole Grains
- Quinoa or brown rice bowl
- Whole grain wrap or sandwich
- Safe + Fair Binge watching Buttery Popcorn for a crunchy, wholesome snack
3. Fruits & Veggies
- Mixed greens with cherry tomatoes, carrots, and cucumbers
- Roasted veggie medley
- Fresh fruit, like an apple or berries
4. Healthy Fats
- Sliced avocado
- Handful of roasted pumpkin seeds
- Olive oil vinaigrette for salads
5. A Treat
-
Homemade granola bites for a midday pick-me-up
6. Drink
- Water with a slice of lemon
- Unsweetened iced tea
Tip: Meal prep in advance by batch-cooking grains and proteins, and stock up on Safe + Fair snacks to make lunch packing a breeze.
Final Word
Give your mind, body, and spirit a boost with these easy tips for building a better lunch box. Whether it’s powering the kiddos through their school day or keeping you on point during the second half of your work day, a well-balanced midday meal can make all the difference for feeling your best while fueling your best!