30 Healthy Lunches for Kindergarteners

Eating a healthy lunch is vital to the health of your kindergartners. Research shows that eating a nutritious lunch has a positive impact on children’s health and obesity rates, It provides the energy you need to study, play and focus throughout the day.

Read on to learn how to make nutritious meals and get tips for packing a lunch. We also share a variety of healthy lunch ideas for kindergarteners.

Healthy Lunch Ideas for Kindergarten

Looking for quick and easy meal inspiration? Check out these 30 lunch ideas for kindergartners. Even the pickiest eaters should find a choice they like! Feel free to adapt any lunch idea to meet your child’s needs and preferences.

Serve with water, up to 4 fluid ounces of 100% juice, low-fat or skim milk, or soy milk.

Turkey and cheese rolls, red pepper flakes and halved grapes on a tortilla wrap
Ham or turkey cubes with cheese cubes on skewers, baby carrots, ranch dressing and halved strawberries
Sunflower seed cream (or other nut butter) and fruit sandwich, steamed baby carrots, citrus slices and drinking yogurt
Bite-sized grilled or grilled chicken with tomato or barbecue sauce, steamed broccoli florets, sprinkled with Parmesan cheese, and fruit cocktail glasses
Fusilli pasta mixed with edamame, corn and bite-sized broccoli slices, drizzled with olive oil, sprinkled with mozzarella cheese and served with banana coins
Whole wheat crackers, sliced cheddar cheese, thin apple slices dipped in nut butter, canned green beans
Greek yogurt with diced strawberries and whole grain granola, baby carrots and hummus
Guacamole and whole wheat pita triangles, grilled or grilled chicken fillets, halved grapes and crinkled carrot coins

Cottage cheese or Greek yogurt with watermelon skewers, cantaloupe and/or honeydew melon cubes, diced cucumbers, tomato slices and canned chickpeas
Leftover tortillas (ground turkey or lean beef with taco seasoning), shredded cheddar cheese, shredded cherry tomatoes, shredded lettuce, guacamole, diced pineapple
Chicken salad with whole wheat crackers, green pepper slices, citrus slices and drinking yogurt or kefir
Quartered hard-boiled eggs, mozzarella cheese balls, halved cherry tomatoes, blueberries and whole wheat pretzels
Hummus served with whole wheat pita triangles, cucumber sticks, halved cherry tomatoes and diced mozzarella cheese
Cheddar cheese and turkey sandwich on 100% whole wheat bread (cut into quarters), peas and pineapple
Cheese and grilled chicken tortillas (cut into small triangles), cucumber coins, applesauce on whole wheat tortillas
Half whole wheat pita pockets with hummus and thin cucumber coins, vanilla yogurt and melon slices
Vanilla yogurt with blueberries and granola (as toppings), baby carrots and guacamole

Mini bagels topped with cream cheese and thinly sliced cucumber coins served with applesauce
Black bean and cheese tortillas cut into small triangles, corn and canned diced pears
Avocado-cucumber sushi roll, shelled edamame and citrus slices
Whole wheat pasta salad with pesto and parmesan cheese, cooked diced chicken and sliced strawberries
Hard-boiled egg slices, cheese skewers, red pepper rings and halved grapes
Nachos with salsa, guacamole, black beans, shredded cheese and diced pears
Leftover macaroni and cheese, shelled edamame beans, canned carrot coins, and canned pineapple snacks
Thermos with chicken noodle soup, cheese sandwich (cut into quarters) and blueberries on whole wheat bread
Sesame noodles, steamed cauliflower, citrus slices and vanilla yogurt
Whole wheat rolls with nut butter and banana slices, served with vanilla yogurt
Quinoa (or brown rice) and black beans tossed with olive oil, guacamole, tortilla chips and applesauce
Whole wheat pancakes with vanilla yogurt, sliced strawberries and 100% maple syrup
Chicken meatballs, elbow macaroni drizzled with olive oil, shredded mozzarella cheese, carrot coins and canned diced peaches

Don’t rule out canned foods

Fresh fruits and vegetables are of course healthy, but canned goods can also be included in a balanced lunch box. They are sold in interesting varieties such as corrugated carrot rounds, peas, green beans, pineapple chunks, mango slices and tangerines. Buy canned fruit, fruit juice, 100% juice or light syrup.

What makes a healthy lunch?

When preparing lunches for your children, the U.S. Department of Agriculture (USDA) recommends balancing different food groups in lunch boxes. This ensures your child gets the nutrients they need to grow and develop, including fiber, calcium, vitamin D and potassium.

fruit: About half of your lunch box should contain fruits and vegetables. The USDA recommends eating the whole fruit, which is higher in fiber than 100% juice. Fruit can also be chopped, cooked or mashed.
vegetable: Make sure to offer a variety of vegetables for different nutrients. These can be eaten raw, cooked, chopped, canned, fresh, frozen, etc.
Foods rich in protein: About a quarter of your lunch box should include protein-rich foods such as lean meats, poultry, seafood, beans, peas, eggs, lentils, nuts and seeds. Protein supports muscle growth and other important body functions.
cereals: About a quarter of your lunch box should contain carbohydrates, especially whole grains such as 100% whole wheat bread or brown rice. Whole grains provide B vitamins, minerals and fiber to help children stay full longer.
Milk and dairy products: Dairy products promote strong bones and provide many important nutrients, such as calcium and vitamin D. When choosing dairy products, the USDA recommends choosing low-fat or skim milk, yogurt or cheese. You can also choose lactose-free milk or fortified soy products.

Follow food safety practices

For cold meals, the USDA recommends using a soft-sided insulated lunch box plus at least two cold sources (such as frozen gel packs, which can also be combined with a frozen water bottle). If you’re packing a hot lunch, use an insulated container (such as a thermos) that’s prepared by boiling water inside for a few minutes.

Tips for packing a healthy lunch

It’s important to remember that “starting kindergarten can be a big change,” says Jennifer Anderson, MPH, RDN, owner of Kids Eat in Color. Easy transition for kids.

Pack familiar foods: Anderson recommends packaging to help children remember food from home. “Having a familiar and comfortable lunch can bring a little bit of home to the school,” she said.

Cut food into bite-sized pieces: School lunch periods are usually very short. “You can help your child eat faster by cutting food into bite-sized pieces or cooking crunchy foods like carrots,” Anderson says.

Don’t forget protein and fat: “Protein and fat will be an important part of keeping them full throughout the day,” Anderson explains. “Make sure you add a protein source to every meal.”

Practice opening your lunch box: Opening and closing the lunchbox takes some practice. Anderson recommends practicing this skill at home before the school year starts, which will build confidence.

Get your children involved: When your kids are involved in choosing and preparing their lunch, they’re more likely to eat it! Plan to meal prep on the weekend, the night before, or in the morning—whenever works best for you and your kids.

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