Feeling stressed from this school year already? Regardless of how the classroom may look, you can help make sure school lunches are packed and ready to fuel the day. Here are 5 lunch ideas to help make your days a little easier. No reheating necessary and suitable for children, teens, and college students!

1. Snack Platter

Having a little bit of everything is a great choice for those who don’t like having a main item. Some ideas include: cheese with crackers, cut up veggies and dip, fruit, yogurt, flavoured tuna, or roasted chickpeas. This platter is perfect to assemble when you want to finish some food in the fridge/pantry and it provides a variety of nutrients.

2. Smoked Salmon Bagel

This one is personally my most recent favourite lunch option. It consists of a whole grain bagel with herb & garlic cream cheese (regular is fine too), and smoked salmon. Not quite a Lox bagel but feel free to add tomato slices, onion, cucumbers, and capers to your liking. In addition to the bagel, you can have your favourite veggies and/or fruit on the side for a more balanced meal. Use half a bagel for smaller appetites.

3. Salad with Pasta

Basically a pasta salad but with more emphasis on veggies than pasta. This can easily be prepped and packed the night before. Mix your favourite veggies, protein, and pasta into a container and add the dressing right before eating. I would recommend a 2:1:1 ratio of veggies to protein to pasta. Some veggie ideas: cucumbers, bell peppers, sliced carrots, baby spinach, kale, and cabbage. Some protein ideas: canned tuna/salmon, chickpeas, beans, tofu, cooked chicken breast, and hard boiled egg. Use your favourite dressing or a simple vinaigrette (e.g., 1 part balsamic vinegar to 3 parts olive oil).

4. Tofu Bowl with Peanut Sauce

Perfect for meal prepping! While this particular dish may not be suitable for schools with peanut restrictions, the peanut sauce can be substituted with different dressing. I love the recipe from damndelicious.net and wanted to share my modified version. The tofu bowl consists of kale, sliced carrots, edamame, brown rice, and extra firm tofu. Only the rice and tofu has to be cooked. For specific cooking instructions of the tofu, please check out the original recipe. For the peanut sauce (individual serving), I mix about 2 tbsp of peanut butter with spoonfuls of water until it becomes a saucy consistency. I found it best to make the dressing the day of. Feel free to substitute the veggies and protein for individual preferences.

5. Boost Your Leftovers

Leftovers from the day before make the ideal lunch! Add a side salad or fruit for extra fiber, vitamins, and minerals. If applicable, use an insulated container to keep foods warm before eating. Easy peasy, lemon squeezy.

As a dietitian, I’m constantly on the lookout for new recipes to try and, hopefully, add to my rotation of lunch options. The main tip for lunch (and dinner) is to have 2-3 different vegetables, a source of grains (whole grains, even better), and a source of protein. This allows for a variety of nutrients and fiber, which will help you feel full for longer. Also, adding a small treat, like a piece of chocolate, is 100% allowed!

My Personal Story

Growing up Chinese-Canadian, I remember hating my lunches in elementary school because my cultural foods were different from everyone else’s. Because I wanted to fit in, I remember telling my parents that I didn’t like my lunch and requested for more “Western” foods, like Lunchables. Thinking back, I feel guilty and sad because I was embarrassed of my culture and I can’t imagine what it’s like to hear that from your kid. It wasn’t until many years later that I started to appreciate and enjoy the foods in my culture.

Moral of the story is that if you see someone eating something unfamiliar to you, don’t make fun of them for it. Instead, be curious and learn what it is. If you’re a parent, encourage your child(ren) to learn more about your cultural foods and let them know that it’s ok to be different from others.

Wishing you all a wonderful and safe school year!

By: Cheryl Ching, MSc, RD
Reviewed by: Kristie Pun, MHSc, RD & Pauline Bakowski, MHSc, RD

Disclaimer: our blog content is for general education purposes and may not be suitable for individual health conditions. Please see your health professional or book an appointment with one of our dietitians for personalized health recommendations.

5 Healthy School Lunch Ideas (No Need to Reheat!)