Packable Protein: Satisfying Back-To-School Lunch Ideas

People disagree about a lot of things these days, but here’s something I think we can all agree on: School lunch times are ridiculous.

Some kids eat at 10:15. Others don’t get lunch until nearly 1:00. Each fall my kids anticipate learning what time their lunch is almost as much as they look forward to finding out who their teacher is.

But this isn’t a commentary on school lunch times – there are many complicated reasons they have to be that way. Instead, this is a commentary on why it’s so important to feed your child well, no matter when their assigned lunchtime falls. Because if your child has the early shift, they need to be fueled allllllll the way until they’re home at 4pm. And if they’ve got the late one, their lunch needs to be satisfying and hearty to fill them up.

This post is sponsored by the Washington State Beef Commission.

So, what’s a mom to do? Pack them the same boring sandwich every single day? Put together a healthy lunch and cross your fingers that at least some of it gets eaten?

Those are a couple of options, I guess. Or you could craft nutrient-dense, satisfying, and delicious meals that your kids will devour. Here are some of the things that make a GREAT packed lunch for school.

Appearance: Kids eat with their eyes first just like we do. When lunch looks boring or unappetizing, they’re less likely to eat it. Serve foods with vibrant colors and pack them in good containers so the food doesn’t get squished. Nobody wants a squished sandwich!
Protein: Protein contributes to satiety, which means your child will feel full longer. This is extra important for kids with a 10:30 lunchtime, or for your student-athlete who needs fuel to get through practice after school. Beef is a great source of protein, offering 25 grams (half of the recommended daily value!) in a 3-ounce serving. Beef also provides other nutrients necessary for growing brains and bodies like iron, zinc, and choline making it a perfect choice for school lunch. Plus it’s delicious!
Creativity: Yes, there are some kids that just want the same thing every day. But many kids are tired of the same old boring lunches and want variety. Think outside the box. Sandwiches can be creatively served as wraps, salads, or lunchable-style meals. Noodles can be served as a cold pasta salad. Break the rules and see what your kid will enjoy!

Here are a couple of healthy, balanced, and not-your-average school lunches to try this year. (HINT: They also work great for a packable dinner when you’re spending your evening at youth sports!)

Greek-Style Pita

PC: Kristina Slaney

This is great for a hot dinner, but the cold leftovers make a FANTASTIC school lunch.

Saute a pound of shaved beef with 1 tsp EACH: onion powder, garlic powder, dried parsley, and dried oregano. Add ½ tsp. salt.
Slice cucumbers, tomatoes, and red onion. Separate lettuce leaves.
Serve meat and veggies in a pita pocket for your school-ager, or use a whole pita to make a hearty wrap for your hungry teen.
Top with feta cheese as desired.
Pack tzatziki sauce for dipping. Omit or substitute ranch for picky eaters.

Meatball Sub Skewers

PC: Kristina Slaney

All of the flavor with none of the mess. Your kiddo will love this one!

Make beef meatballs (recipe here!) or defrost fully cooked pre-packaged meatballs.
Skewer meatballs with pieces of fresh mozzarella.
Package with slices of french bread and a container of marinara sauce for dipping.
Serve with fresh veggies.

It can be easy to get stuck in a school-lunch rut, but it’s important not to skimp on nutrition. Adolescents gain 15-20 percent of their final adult height and 40-50 percent of their adult weight during this critical time. Bone mass also increases by 40 percent. Poor nutrient intake during childhood and adolescence can lead to significant growth and learning challenges, such as delayed physical development, poor academic performance, and depressed immune function.

Here is how beef helps deliver beneficial nutrients our developing youth really need!

So with a little creativity and nutrient-dense beef on your side, you can serve up school lunches that will support your child’s mental and physical needs – whether they’re eating lunch at 10am, or closer to 2.