Packing a lunchbox every day for your child can feel like a daily challenge and it’s hard to come up with ideas! As a Pediatric Dietitian I like to use what I call the “3 P’s” method to make it simple and balanced. This is going to completely change how you approach packing your child’s lunchbox. Once you introduce this method to your routine, you will find it easy to throw together a balanced lunch.
The 3 P’s stand for Pre-made or Packaged, Protein/Energy-rich foods, and Produce. This approach ensures your child’s lunchbox is nutritious, satisfying, and easy to assemble.
3 things to include in every lunchbox
1. Protein/Energy-Rich Foods
Protein helps keep kids full and energized throughout the day. Look for options that are easy to eat and nutrient-dense. Examples include:
- Cheese sticks or cubes
- Hummus or bean dips with crackers or veggie sticks
- Nut or seed butter (check school policies for allergens)
- Hard-boiled eggs, diced for younger kids
- Leftover chicken, turkey or meatballs
- Cottage cheese, yogurt or yogurt-based dips
- Edamame (shelled for little ones)
Energy-rich foods (like whole grains and healthy fats) can also fit into this category. Think of nutty granola bars, avocado slices, or small whole-grain sandwiches. We have a handy list in our app that can become your go-to in including a variety of proteins in your child’s lunchbox.
2. Produce
Fresh fruits and vegetables add color, crunch, and essential nutrients to your child’s lunchbox. The key is to make them appealing and easy to eat. Some ideas:
- Baby carrots, cucumber slices, or cherry tomatoes (quartered/halved for safety)
- Apple slices with a squeeze of lemon to prevent browning
- Grapes (cut into quarters for younger kids)
- Berries
- Bell pepper strips with a dip
- Banana
- Mandarin oranges
- Avocado
Tip: Try adding a food your child is learning to love to their lunchbox. They may surprise you and try it when they are eating in a different environment than normal.
3. Pre-made or Packaged Foods
These items are convenient and can save you time, especially on busy mornings. They can be something you previously made like pancakes, bites, muffins or a packaged food. The key is to choose minimally processed options when possible.
Examples include:
- Whole-grain crackers, mini naan, mini bagels or mini rice cakes
- Unsweetened applesauce cups or pouches
- Yogurt tubes or pouches (look for low-added sugar options)
- Mini muffins made with oats
- Pancakes/waffles
- Energy bites made with seed butters
- Freeze dried fruits
- Dried fruits
When choosing a packaged snack, read the ingredient list and nutrition label carefully. Look for options with short ingredient lists and limited added sugars or artificial additives. Items like baked veggie chips, roasted chickpeas, or whole-grain pretzels can add variety and may even be sources of whole grains, protein or fiber.
Remember, packaged snacks can complement fresh foods, and do not need to be avoided entirely. It’s all about balance—packing a mix of fresh and packaged items can make lunch prep easier while keeping things tasty and interesting for your child. A handful of crackers with some sliced apples or a yogurt cup with veggies on the side can go a long way.
Make Lunches Easier with These Ideas
Here’s how the 3 P’s come together to maximize nutrition in your child’s lunchbox:
- Pre-made/Packaged: Whole-grain crackers
Protein/Energy-Rich: Cheese slices
Produce: Grapes (quartered until 4yrs) - Pre-made/Packaged: Applesauce pouch
Protein/Energy-Rich: Turkey slices (opt for nitrate or nitrite free options)
Produce: Baby carrots (quartered) with hummus
Find even more helpful tips on building a nutritious lunch for your child in BLW Meals App. You can also view lunchbox meal plans which will remove the mental load of coming up with something to pack every day.
Now, when you’re on your next grocery run, keep the “3 P’s” in mind when you’re picking up ingredients!
Leave a Reply