You want to pack a lunch that you and your kids will actually eat. It might seem tough. But with a little help, you can become a wiz at creating packable meals that are healthy, yet tasty.

The Basics

1. Try planning ahead to ease a lot of the stress. When making dinner, remember that leftovers can make a great lunch the next day and the freezer can be your friend.
2. Make sure you have the right supplies. Your containers should be insulated and have enough space for an ice pack or a thermos container. Packing reusable napkins or silverware is also environmentally and financially friendly.

What’s Sweet

1. Fruit is a quick and easy snack that can be eaten individually or paired with another food.

   • For your kid – Fresh fruit (alone or with yogurt)

     

   • For you – Cottage cheese with fresh fruit

     

2. Create homemade trail mix to make sure family members can enjoy their favorite ingredients. Mix dried fruit with nuts, raisins, pretzels, and even chocolate chips.

What’s Crunchy

1. Cut up vegetables — such as carrots, cucumbers, or celery — to make a crunchy snack that people of any age can enjoy.

   • For your kid – Vegetables with dip

     

   • For you – Vegetables with hummus or tzatziki sauce

     

2. Try peanut butter (or almond butter) with rice cakes, bananas, apples or pretzels. You could make the childhood favorite, “ants on a log,” by pairing celery with peanut butter and raisins.
3. Try adding vegetables to the top of your pizzas and consider using pita bread as your pizza “dough.”

Not your usual sandwich

1. Mix up your sandwich bread by using whole wheat bread, tortilla wraps, or pita bread. Since sandwich meats contain a lot of sodium, try alternatives such as salads; peanut butter and jelly sandwiches; or chicken, tuna, or egg salad sandwiches.

Here’s a recipe to try:

Print Recipe

Chicken-Avocado Sandwich

Servings

sandwich

Ingredients

• 1/4 cup avocado mashed
• 1/2 tsp fresh lime juice
• 1/4 tsp black pepper
• 1/2 tsp garlic minced
• 2 slices whole grain bread toasted
• 1/2 cup chicken breast shredded and cooked
• 2 Bibb lettuce leaves
• 2 slices tomato

Servings sandwich Ingredients 1/4 cup avocado mashed 1/2 tsp fresh lime juice 1/4 tsp black pepper 1/2 tsp garlic minced 2 slices whole grain bread toasted 1/2 cup chicken breast shredded and cooked 2 Bibb lettuce leaves 2 slices tomato

Instructions

1. Combine avocado, lime juice, black pepper and garlic. Spread evenly on one bread slice. Top with chicken, lettuce and tomato.

For more tips or recipes, check out the Excellus BCBS Pinterest page at pinterest.com/excellusbcbs.

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Erika Gruszewski

Erika is a Syracuse native who lives in Rochester with her husband and daughter. She is a research insights consultant with Excellus BlueCross BlueShield.

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