Hiya Gorgeous!
One of the things I love most about working from home is the opportunity to make my own lunch every day. And though I generally don’t have time for anything fancy (and often devour leftovers from the night before), there’s nothing better than taking a mental break to get creative in the kitchen. Plus, because my hubby and I work together, our healthy lunch breaks give us a chance to connect, recharge and refuel—it’s one of my favorite mid-day rituals.
Now, you may be thinking, “that sounds lovely, but my life is too busy. I’ve got a gaggle of kids and a commute!” I hear ya. When I’m super-busy or traveling for work, it definitely puts a wrinkle in my routine. But I still make healthy eating a big priority, because that’s when I need my nutrient-packed meals the most! My health thanks me and so will yours.
So how do you make planning and packing a nutritious lunch simple and doable, while also ensuring you’re getting all your nutrition needs met? Well, today I’m going to show you and also give you some simple ideas to get your cooking inspiration flowing.
And here’s the best part: making healthy lunches a priority boosts your health, reduces stress and even saves money. Triple win! Plus, when you know how to pack a nutrient-rich meal, you can avoid the chances of eating something not-so-healthy on the fly, while also side stepping that afternoon energy slump.
Whether you’re preparing for yourself or the whole family, follow the formulas in the free download to make sure your nutrition needs are met (including protein, vitamins, minerals etc).
Now let’s dive into some lunch ideas for all the ages. Happy lunch packing, my friends!
Simple Lunch Ideas for All Ages
Ages 4-8
Lunch 1: Easy Squeezy: 10 whole grain crackers + 1/2 cup hummus + 1/2 cup baby carrots + 1 fruit and veggie squeeze pouch + 2 nut-free Energy Bites + Honest Kids juicebox
Lunch 2: Chocolate Sammie Lunch: Half a chocolate soy nut butter sandwich on whole grain bread + 1/2 cup edamame beans + 1/2 cup celery sticks + 1 cup apple slices sprinkled with cinnamon + 4 oz vanilla oat milk
Lunch 3: Quesadilla Hot Lunch (in foil or thermos): 1 small tortilla heated with Chao cheese and black beans + 1/2 cup sliced yellow bell peppers + 5 sliced strawberries + 2 medjool dates filled with sunflower seed butter + 4 oz rice milk
Ages 9-12
Lunch 1: Cheeseburger Mac Hot Lunch: 1 cup Vegan Cheeseburger Macaroni + 1/2 cup shelled edamame beans + 1 cup carrot sticks + 1 orange, cut into wedges + 2 pieces of dark chocolate + 8 oz almond milk
Lunch 2: Better than BLT Sammie Lunch: Hummus, Avocado, Lettuce & Tomato on whole grain bread (whole sandwich) + 1 cup sliced cucumbers + 1/2 cup grapes + 1 Chickpea Blondie + 8 oz flax milk
Lunch 3: Snackin’ Lunch: 2 oz Beanitos lime chips + 1/2 cup black beans stirred or blended with 1/2 cup salsa + 1 sliced green pepper + 1/4 cup no sugar added dried mango + 1 Healthy Vegan Banana Muffin + 8 oz fruit infused seltzer water
Teenagers: Ages 13-18
Lunch 1: Veggie Burger: Quinoa and Sweet Potato Veggie Burger on a whole grain bun with lettuce and tomato + 1 cup snap peas + 1 cup watermelon chunks + 2 Gluten-Free Chocolate Chip Cookies + 8 oz green juice like Sweet and Sour Green Juice
Lunch 2: Build Your Own Pita Pizzas: 2 small whole wheat pita breads + 1/2 cup marinara sauce + 2 slices Chao cheese, cut into strips + 1/4 cup sliced black olives + small romaine salad (2 leaves romaine plus 1 tbsp balsamic vinegar dressing) + 1/2 cup pineapple chunks + 4-Ingredient Chocolate Chia Pudding + 8 oz seltzer water with lemon
Lunch 3: “Tuna” Sammie Lunch: Chickpea Tuna Salad on 2 slices whole grain bread + 1 cup steamed, chilled broccoli + 1 cup raspberries with 1 vanilla Silk yogurt + 2 pieces of dark chocolate + 8 oz water
Adults
Lunch 1: Veggie Sushi: Vegetable Cauliflower Rice + Quinoa Sushi + 1 cup edamame in the pod + 1/2 cup baby carrots + 1 grapefruit + 1/4 cup cinnamon almonds + 8 oz iced green tea with mint
Lunch 2: Salad Lunch: Super Food Salad-in-a-Jar + 1 whole grain roll + 1 apple + 2 pieces of dark chocolate + 8 oz seltzer water
Lunch 3: Simple Soup: Sweet Potato and Lentil Soup + 10 whole grain crackers + 1 sliced cucumber + 1 cup melon chunks + Chocolate Chunk Bark + 8 oz green juice
The soy foods were concerning to me in the lunch suggestions. I did not notice you mention non genetically modified. I would not have been so alarmed had you said to ONLY eat non genetically modified grains and soy products.
Definitely agreed! Organic and unprocessed soy and grains are always best. Thanks for the helpful suggestion- will be sure to update! xo, kc
Thank you so very much for these ideas. I have been struggling to make my daughters lunches!! You’re the bomb Kris!!!
Sending lots of love your way Leah! xo, kc
Hey Kris, I usually love your stuff. I was pretty shocked to see you recommend a non organic squeeze pouch for kids ages 4-6 containing apples and pears. Apples are number 4 and pears are number 6 on EWGs Dirty Dozen list. Isn’t this just a pesticide cocktail?
Also the suggestions of whole grain bread, rolls and crackers can be easily misinterpreted as there are a lot of extremely unhealthy options that say “whole grain” on the package.
I think all the details are very important when suggesting anything food related. There are so many people that have no knowledge when it comes to this stuff and they look to people like you for health advice.
Hi Piper! I’m the nutrition director here at Crazy Sexy Wellness, so I’ll chime in for Kris. We always encourage organic and non-GMO produce items when possible (noted in the Healthy Lunch Guide intro paragraph) since organic is always best for the environment, farm workers, and our bodies. But, we’re also sensitive to the fact that not everyone can afford or find organic options, and since the nutrients in conventionally grown produce items outweigh any potential risks from pesticides, we like to provide a variety of possibilities.
As for whole grains, you’re absolutely right that the “whole grain” label can be misleading, and that people should look for “100% whole grain” — we discuss this in our food labels blog (https://go.kriscarr.com/blog/how-to-read-food-labels/), but may need to clarify here as well. Thanks for pointing that out!
xo – Jen
Disappointed to see Honest juice and Gogo Squeeze products on here. “Natural Flavors” and concentrates are not included in Ella’s Kitchen juice and Plum or Ella’s Kitchen fruit and veggie pouches. (save lemon juice concentrate for freshness)
Hi Rachel! I’m the nutrition director here at Crazy Sexy Wellness, so I’ll jump in for Kris. Thanks for the feedback and for mentioning Ella’s Kitchen. We love their products, but just wanted to throw in some healthy and potentially more available options. The GoGo Squeezes and Honest Juices are available in most grocery stores and discount bulk stores like Costco, BJ’s, and Sam’s. And while products containing fruit juice concentrates are more processed, when it comes down to it, it’s important to look at sugar and fiber grams on the labels. I know many parents struggle with keeping their kids hydrated while at school, so if they won’t drink water, finding a drink that is low in sugar and one that they’ll actually drink can be a challenge! Hope that helps! xo – Jen
Hiya Kris
I am delighted with todays ideas for healthy lunch. 3 months ago I suddenly got an agonising attack of polymyalgia, which has taken about 3 months to adjust, and finally I am getting to grips with alternative approaches to pain management, and pain reduction and your ideas are perfect. I have had to eliminate so many ordinary foods I love, e.g. tomatos, lemons, dairy, all gluten products, etc., and here you are with a programme that fits so well. I do so appreciate you sharing your ezperience and making your programme available to all of you. Many many thanks
You rock Jane! Sending you lots of love xo, kc
I need to eliminate tomatoes to help deal with pain? I would like to know more about this approach. Thank you!
Unfortunately my son like hot lunches and none of these fit the bill. I usually give leftover brown rice with black beans, steamed broccoli, lentil soup, pasta with marinara sauce, and macaroni and fake cheese. I am looking for something that is stainless steel and keeps warm foods warm and cold foods cold. Any ideas? Love your ideas for me as I work from home.
Hi Iris! I’m the nutrition director here so I’ll chime in for Kris. The Cheeseburger Mac Hot Lunch, Quesadilla Hot Lunch, and Simple Soup lunch (under the Adult section) ideas would all work for your son. We tried our best to give some hot and cold variety. As for thermoses, the Thermos Foogo stainless steel thermos has worked well for my 4 kids (available at many grocery stores, Target, and on Amazon). However, I *have* learned a trick over the years at keeping food hot from morning until lunch: Put boiling water in the thermos for 10 minutes in the morning, then dump the water, add the hot food, and seal it. This has kept my kids’ lentil soup warm until even the late lunch period at 2:00 pm. Hope that helps! xo – Jen
Hi, this container is not stainless but it is BPA free and the size is great for my son who is only in kindergarten—the large bowl is easier to scoop than the usual size thermos. It seems to do the trick. I’m not sure exactly how hot it stays but he has never complained =)
It’s called the Aladdin lunch bowl.
Link: https://www.target.com/p/aladdin-174-12oz-mini-lunch-bowl/-/A-15133563
Thanks for sharing! xo, kc
I usually take leftovers, like soup, stir fry or curry. When I am making a salad for dinner I have my lunch container handy and chop enough veggies etc. to make a nice salad to take the next day. People are always commenting on my ‘gourmet’ 3 course lunches and telling me how good it smells. I always pack dark chocolate for a treat.
Thank you for posting this. These are great ideas!!
I was wondering if you could make another one catered towards allergy/intolerance friendly kids/adults?
Maybe a raw one?
All I know is in my household we eat mostly from scratch, no wheat or gluten or soy, mostly raw.
Thanks for sharing!
Helen E commented the tip, HAVE LUNCH CONTAINER OUT , when preparing a meal and add the meal portion for yourself or kids then. Great time saver. Serious about good foods takes this kind of planning. Great new habit.
Hey Hiya Gorgeous,
Your guide is awesome.just love it. Now I will try to follow this
Hi Kris,
Do you have a post from the past that gives us advice about transitioning into cold weather foods? I have been feeling like a real badass for the last several months with my daily smoothies and great meal choices while the weather has been warm, but I live in Vermont and I’m finding that as the weather gets colder I’m STARVING! My regular routine is just not keeping me fueled.
Your posts always come to me at just the right time ie: staying on track on vacation and packing healthy lunches when school started.
You inspire the hell out of me and I’m certain you have some kick ass advice for me now.
Thanks
Hi Kris! One of my biggest challenges has been lunch ideas, not just for me but my son—it’s easy when he is home to give him healthy things but finding healthy ideas that I can easily pack in his lunch at this age (kindergarten) has been hard.
Thank you for this! Love you how included links for the containers too! =)
It’s hard for us to be totally vegan/vegetarian with a daughter who is allergic to all nuts and legumes. When making your gluten free choc chip biscuits what else can I use apart from almond flour? Is there ever a standard answer to this? What is a good replacement when making sweets? ps. love your website!!