The mental load of mapping out meals every day can become monotonous, even daunting, but there’s something about planning to-go grub that gets particularly sticky. But whether for your kids or yourself, packing a healthy and tasty lunch doesn’t have to be perplexing.
Sara Hurst, owner and founder of Bella’s Kitchen and Wellness, shares her tried and true guidelines for putting together simple, flavorful fare to hit the road.
Rules to Remember:
Protein is the anchor. Protein is what keeps you (and kids) full, focused and energized through the afternoon. It helps prevent energy crashes and unnecessary snacking. Think: chicken, eggs, deli meat, yogurt, beans or hummus.
Include real carbs. Whole grains and starchy vegetables provide steady energy. Skipping them often leads to mid-day crashes. Think: whole-grain pretzels or pasta, quinoa, rice or roasted potatoes.
Add color. Fruits and vegetables bring fiber, vitamins and visual appeal. If it’s colorful, it’s usually doing something good. Think: sugar snap peas, cucumber slices, baby carrots, cherry tomatoes or bell peppers.
Finish with a little joy. A square of chocolate, a favorite dip or a fun snack makes packed lunches sustainable, not restrictive.
For Kids:
Balance beats perfection. One familiar “safe” food plus one or two nourishing options goes a long way.
Dips are your friend. Kids are far more likely to eat fruits and veggies with something to dip. (At Bella’s Kitchen, we love serving baby carrots with our homemade Greek yogurt ranch.)
Portions matter. Smaller servings feel more manageable and less overwhelming.
Bento boxes help. They’re especially helpful for younger or picky eaters who don’t like foods touching, and they make it easier to introduce new foods alongside favorites.
Avoid pressure. Exposure over time builds better habits than forcing bites.
The Golden Formula:
Protein + Veggies/Fruit + Carb + Fun. It works whether you’re packing lunch for a board meeting or a third-grader. When those four boxes are checked, the lunch is naturally balanced without overthinking it.
At the Grocery Store:
Shop with lunches in mind, not recipes. Choose versatile ingredients you can repurpose in multiple ways. For example, tonight’s roasted veggies can be tomorrow’s wrap filling or pasta add-in.
Superstar items to always have on hand:
- hard-boiled eggs
- rotisserie or roast chicken
- cut fruit
- baby carrots
- cherry tomatos
- cheese sticks or sliced cheese
- crackers or whole-grain wraps
- hummus, yogurt or guacamole for quick flavor boosts
These mix and match easily, which makes weekday lunches feel effortless.
Tips for keeping packed lunches interesting:
- Rotate flavors instead of reinventing meals.
- Use small containers to create variety.
- Change the cut. (Sliced cucumbers vs. sticks feel new.)
- Let kids help choose at least one item at the grocery store. (They’re more invested when they have ownership.)
Remember: A packed lunch doesn’t need to be complicated. It just needs intention.
