How We Make Our Kids Lunches

🥪 How We Build Our Kids’ Lunches: A Real-World Guide for Real-Life Families

Packing school lunches doesn’t have to be complicated—but it should be intentional. In our home, we’ve developed a system that keeps our kids fueled, focused, and happy throughout the day. It’s built on whole foods, balanced nutrition, and a little bit of fun. Here’s how we do it:

Step 1: The Sandwich – The Foundation of Fuel

Every lunch starts with a sandwich, and we keep it simple but powerful.

• Bread Base: Always on our homemade Shokupan, Sourdough, or Sourdough Wasa Crackers.
• Protein Target: We aim for around 8g of protein per sandwich.
  • Go-to fillings: Peanut butter, almond butter, or sliced meats.
  • Nut-free option: For our daughter who isn’t a fan of nut butters, we mix flax seed into jelly—a brilliant way to add fiber and a touch of protein while cutting the sweetness. Oddly enough, the kids prefer it this way!

Step 2: The Sides – Variety, Color, and Crunch

We always include three sides to round out the meal:

1. Fruit – Fresh or freeze-dried, depending on the kid and the day.

   • Favorites: Mango, papaya, strawberry, and apple.
   • Even our pickiest eater will devour freeze-dried fruit!

2. Veggie or Crunchy Snack – We rotate based on mood and availability.

   • Common picks: Baby carrots, bell pepper strips, or pretzels.
   • Once a week: A surprise handful of Cheetos (yes, really).
   • Some days the veggies come back untouched, other days they’re gone. That’s life!

3. Sweet Treat – A little joy goes a long way.

   • 8–10 M&Ms or a small homemade cookie.
   • It’s about balance. Our kids are active, energetic, and constantly moving. A 50-calorie treat isn’t going to derail their health—it’s going to make lunch a little more magical.

Step 3: The Drink – Keep It Clean

• Only water. Always.
  • No juice boxes, no sugary drinks, no caffeine.
  • We’ve never had a single complaint. Kids don’t miss what they don’t expect.

Bonus Options – When We Mix It Up

We love variety, and so do our kids. Here are some of our favorite swaps and additions:

• Yogurt & Berries in a Thermos – A protein-packed, probiotic-rich option that keeps them full and focused.
• Hummus or Avocado Cups – Costco for the win! Perfect for dipping veggies or pretzels. Even our picky eater is on board.
• Smoothies – We shake up a Switchback smoothie in the morning, toss in a few ice cubes, and send it in a thermos. By lunch, it’s still cool and packed with over 4 servings of fruits and veggies. Our kids won’t share these—and that’s saying something.

Why This Matters

There’s a powerful connection between gut health and brain function. What our kids eat directly impacts their energy, focus, mood, and immune system. We’ve seen firsthand how whole, minimally processed foods help our kids thrive—while the ultra-processed, sugar-laden options leave others sluggish and sick more often.

Want Help?

If you’re looking for more ideas, recipes, or strategies for getting even the pickiest eaters on board, I’d love to share what’s worked for us. Lunch doesn’t have to be a battle—it can be a joy.