Providing a nutritious and balanced lunch for children is important for their growth and development. Here are some healthy lunch ideas for children, which as you know they may or may not eat, the eyes roll, but hey its worth a try right?
Sandwiches using whole grain bread or wraps.
Fill with lean protein such as grilled chicken, turkey, tuna, or hummus, and add plenty of veggies like lettuce, tomato, cucumber, and avocado. My kids wont eat lettuce but I have witnessed a 6 year old eating wraps with lettuce so Im all for giving it a go!
Veggie and Cheese Quesadillas
Spread a thin layer of refried beans on a whole grain tortilla and top it with grated cheese and a mix of sautéed vegetables like bell peppers, onions, and tomatoes. Fold the tortilla in half and cook it on a skillet until the cheese melts. Cut into wedges and serve.
Pasta Salad
Toss cooked whole grain pasta with colourful vegetables like cherry tomatoes, cucumber, broccoli florets, and bell peppers. Add a source of protein such as cooked chicken or chickpeas, and dress it with a light vinaigrette or yogurt-based dressing.
Homemade Pizza Rolls
Use whole grain pizza dough or tortillas to create mini pizza rolls. Spread tomato sauce on the dough, add shredded cheese, and top with chopped vegetables and lean protein like diced chicken or turkey pepperoni. Roll them up, bake until golden, and serve as finger food.
Rainbow Wraps
Fill a whole grain wrap with a variety of colorful vegetables like shredded carrots, sliced bell peppers, spinach leaves, and sliced cucumbers. Add a protein source such as grilled chicken or tofu, and use a healthy spread like hummus or Greek yogurt dressing.
Quinoa Salad
Combine cooked quinoa with diced vegetables like cherry tomatoes, cucumbers, bell peppers, and steamed broccoli. Add some diced grilled chicken or cubed tofu for protein. Toss with a light dressing made from lemon juice, olive oil, and herbs.
Vegetable and Lentil Soup
Prepare a hearty vegetable and lentil soup using a mix of vegetables like carrots, celery, onions, and spinach. Add lentils for protein and fiber. Serve with whole grain bread for a satisfying and nutritious lunch.
Chicken or Tuna Lettuce Wraps
Use lettuce leaves as wraps and fill them with diced cooked chicken or canned tuna, mixed with chopped vegetables like celery, carrots, and onions. Add a light dressing or a squeeze of lemon for flavour.
Homemade Sushi Rolls
Make sushi rolls using whole grain or brown rice, along with fillings like sliced avocado, cucumber, cream cheese, cooked salmon or chicken and shredded carrots. Cut them into bite-sized pieces and serve with soy sauce or a low-sodium dipping sauce.
Bento Box
Create a well-balanced lunch by packing a variety of healthy foods in a compartmentalised lunchbox. Include a mix of fruits, vegetables, lean protein (such as hard-boiled eggs or cubes of grilled chicken), whole grain crackers or bread, and a small portion of nuts or seeds.
Remember involving children in the lunch preparation or letting them choose from a selection of healthy options can make mealtime more enjoyable and increase their willingness to try new foods.