How to pack a lunch a child will eat?

There is no thumb rule for children to pack a lunch that they will eat. Each kid has their taste and demands. So the best option is to work with your child to find food options they like. Please make a list of foods that they like and hang it in the fridge. And use that list of ingredients to make different recipes. Here are some options from which you can choose for your child. You can also make some addition and subtraction according to your child’s preferences.

pack a lunch a child will eat


Make a lunch that must include every food group. It’s better to divide the lunch into four parts. It will make it easy for you to decide on the regular menu.

  • The main dish is a tummy filler
  • Fruits as sweets
  • Nuts as snacks
  • A healthy drink

Options for making the main dish

Sandwiches, wraps, and tortillas are a perfect way to get started for packing a lunch that a child will eat.


  • Meat, cream cheese, and boiled eggs work well together to make a healthy sandwich filling. Make sure to use whole-grain bread.
  • Equally nutritious sandwiches can be made using different vegetables, nut butter, beans, and tofu.
  • Bacon, lettuce, and tomato can make a delicious sandwich when combined.
  • If in a hurry, you may choose from ready-made options like hummus, jam, cheese, or peanut butter.


A wrap is a soft bread rolled around a filling of choice made with dough that contains yeast. It is more extensive and may contain spices and flavors.

  • Grilled chicken with lettuce and bell peppers makes a delicious filling for wraps.
  • Diced chicken with hummus or ranch also makes tasty wraps to pack as a lunch.


A tortilla is a thin flatbread made with unleavened, water-based corn or wheat dough. It is smaller in size and does not contain any spices or flavors.

Tortillas with hummus and cucumbers with refried beans and cheese or with turkey and cheese rolled up are the best options to make tortillas, and your child will love them.

Soupy options

If your kid is a picky eater, then the soup is an excellent option. Sometimes getting your kids to eat enough vegetables can be a real struggle. Soup is a straightforward way to include some additional vegetables into their diet without them knowing it’s there. Slow cooker chicken noodle soup, cream of potato soup, and cream of vegetable soup are some options that I am mentioning here. You can also make a soup of your kid’s choice, which is best. Pack the soup in a thermos or waterproof container to avoid leakage.


Loaded with yummy and colorful veggies like capsicum, tomatoes, and carrots, pretty-looking healthy pasta in the lunch box will surely attract your child to eat it. Try pasta made from beans for a better source of protein and fiber. 

Macaroni and cheese

This familiar dish includes cooked macaroni pasta and a cheese sauce, most commonly cheddar, and can be combined with sliced ham, hot dogs, or even baked beans to make it more nutritious and filling.

Stir fry rice

This dish is worth it to learn. Fry up some chicken or beef with carrots, onions, broccoli, peppers, and peas, then serve on top of white rice. That’s it.

2) Include fruits as sweets

They contain valuable nutrients like vitamin C and potassium that are important to a balanced diet. Fruits should be placed last into the lunch; that way, they do not get squished. You can also make fruit desserts a night before school.

Frozen fruits and vegetables are good options, too, since they last a long time.

pack a lunch a child will eat

3) Include nuts as snacks

Nuts are power packed with nutrients that help children grow, develop and learn. Not only do nuts provide nutrition and make your child feel more full, but they can also function as a crunchy snack food for munching that is healthier than chips or candy.

4) Include a healthy drink or water

You can include a water bottle in your child’s backpack or lunch. Motivate your child to drink lots of water because it has many health benefits, including keeping them more awake at school.

Consider milk and 100% juice drinks. Fruit and vegetable juice drinks are great too.

Avoid unhealthy snacks

Chips, candy, and microwave popcorn are all unhealthy additions to your kid’s lunchbox. They contain little to no nutrition. So avoid packing them, but occasionally you can add them to surprise your child.

Avoid soda or sugary drinks.

Soda, flavored juices, and energy drinks are all full of sugar that can lead to early tooth decay, weight gain, and an energy crash later in the day. That doesn’t mean you should never include them in your child’s lunch. Set them aside for special occasions to surprise the kids and add variety.


Be a creative mum and avoid stuffing the same lunch every day. Remember, you don’t have to take up your hours in the kitchen to pack a lunch a child will eat. By being organized and prepared, you can benefit from their energy and nutrient requirements.

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