7 Healthy Lunchbox Picks for Kids

A lunchbox that comes home full usually means the food was too complicated, too messy or too boring. Kids eat quickly at school, often in 15 to 20 minutes, so the best lunches are effortless to open, effortless to eat with hands and made of foods your child already likes.

These seven picks each follow the same effortless formula: one protein, one fruit or vegetable, one filling carbohydrate and one little extra. You will also find portion guidance and safe-packing rules so everything stays fresh until noon.

1. Build-your-own pita pockets

Pack a little whole wheat pita, two tablespoons of hummus in a tiny container, sliced cucumber and shredded chicken or cheese cubes. Kids enjoy assembling their own, which makes them more likely to eat it. Cut the pita in half so the pocket is effortless to fill.

2. Mini turkey and cheese roll-ups

Spread a thin layer of cream cheese on a deli slice, add a cheese stick piece, roll and slice into pinwheels. Pair with apple slices tossed in a little lemon juice to prevent browning, and a handful of whole grain crackers. This works well for younger children who dislike sandwich bread.

3. Pasta salad with hidden vegetables

Cook about half a cup of rotini until tender, rinse in cold water and toss with a teaspoon of olive oil, finely diced bell pepper, peas and mozzarella pearls. Pasta salad tastes fine cold, so it is ultimate when there is no microwave at school. Make it the night before to save time.

4. Bean and cheese quesadilla wedges

Fill a little tortilla with mashed black beans and shredded cheese, toast in a dry pan for two to three minutes per side and cut into four wedges. Let it cool completely before packing. Add a little container of mild salsa or plain yogurt for dipping, and a few orange slices.

5. Snack-plate lunch

Many kids prefer grazing. Fill a compartment box with hard-boiled egg halves, whole grain crackers, cheese cubes, cucumber rounds and berries. Aim for at least four colors. This format is forgiving, and a few items can change daily without any recipe at all.

6. Sunflower seed butter sandwiches on a twist

If your school restricts nuts, sunflower seed butter spreads like peanut butter. Use whole grain bread, a thin layer of seed butter and sliced banana, then cut with a cookie cutter. Always check your school's allergy policy before packing any spread.

7. Snug soup or pasta in a thermos

On cold days, preheat an insulated food jar by filling it with boiling water for five minutes, then dump it and add piping hot soup, noodles or mac and cheese. Hot food should stay above 140 degrees Fahrenheit until lunch. Include a spoon, and test the jar on a weekend first.

Safe packing rules

• Keep cold foods at 40 degrees Fahrenheit or below with a frozen ice pack on both sides if possible.
• Do not pack perishable food without an ice pack for more than about two hours.
• For children under 4, cut grapes lengthwise, and avoid whole nuts, popcorn and hard raw carrot rounds, which are choking hazards.
• Wash the lunchbox daily and rinse reusable containers with hot soapy water.

An effortless formula for any day

When you are tired and the bread is almost gone, fall back on the four-part formula. Pick one protein such as cheese, eggs, beans, turkey or yogurt. Add one fruit or vegetable, like clementine segments, cucumber or berries. Add a filling carbohydrate, such as crackers, pasta, tortilla or bread. Finish with a little extra, like a few pretzels or a square of dark chocolate. A lunch built this way usually fills a child for the afternoon.

Portions depend on age and appetite. Many preschoolers eat about a quarter to a half of an adult serving, so a full-size sandwich can be too much. Start little, because a lunchbox with a little leftover is better than one that looks overwhelming. If your child regularly comes home hungry, add a second little snack rather than enlarging the main meal.

Prep once, pack all week

On Sunday, wash and cut a few vegetables, boil six eggs, cook a pot of pasta and portion crackers into little bags. Store everything in the refrigerator and pack in five minutes each morning. Hard-boiled eggs keep for about a week in the shell.

Let your child help choose from two or three options each weekend and you will see more empty containers. If your child has food allergies or growth concerns, check with your pediatrician before changing their usual diet.