By Leslie Ouellette-Todd, MS, RD, LD, MPH
As summer winds down and school and work routines ramp up, the question of lunch often sneaks up on families. Whether you’re packing a lunchbox for your child or a container for yourself, taking a little time to prepare lunches at home can have a big payoff.
Why Pack Lunches?
It saves money. Buying a sandwich, salad, or takeout meal every day adds up quickly. Packing from home – using leftovers, seasonal produce, and pantry staples – can cut your lunch costs in half or more.
It gives you control. When you pack your own meals, you decide what goes in the lunchbox. That means you can cut down on added sugar, sodium, and highly processed foods, while ensuring everyone gets more fruits, vegetables, and whole grains. It also allows flexibility for food allergies, cultural preferences, and picky eaters.
Building a Balanced Lunch
A simple way to think about lunch is to include Protein + Fruit + Vegetable + Whole Grain + Healthy Fat. This formula helps keep energy steady and supports overall health.
For kids, bento-box style lunches work especially well. Think turkey roll-ups, cheese cubes, cucumbers with hummus, and apple slices. Fun shapes, small portions, and easy-to-eat dips often make vegetables more appealing.
For adults, mason jar salads, grain bowls with roasted vegetables and chicken, or leftovers turned into wraps can make lunch both convenient and satisfying. Pair fruit with nuts or yogurt for a balanced snack.
Fruits and vegetables are often the hardest part of the meal to get in, but small changes help. Wash and cut produce ahead of time for quick access and pack a small container of dip.
Don’t forget the fun foods! Add something sweet or savory to your lunch like a mini chocolate bar, a cookie, or an individual bag of chips. This keeps your lunch fun and not so monotonous.
Universal Free School Meals
Scarborough families are fortunate that Maine is one of the few states offering universal free school meals. Every student has access to free breakfast and lunch, regardless of family income. This program ensures no child goes through the school day hungry.
Tips for Stress-Free Packing
- Plan and prep while making dinner—pack tomorrow’s lunch before cleaning up.
- Invest in reusable containers, thermoses, and lunchboxes to make packing easier and reduce waste.
- Batch-prep proteins, grains, or chopped vegetables on Sundays.
- Involve your kids in packing their own lunches—when they help, they’re more likely to eat what’s inside.
The Bottom Line
Packing lunches is a small step that can make a big difference. It saves money, gives you more control over nutrition, and helps both kids and adults eat more fruits and vegetables. Want help implementing a lunch packing routine? Reach out to a dietitian! Most insurance plans cover visits with a dietitian!
Leslie Ouellette-Todd is owner of Nourished Lifestyles, a group practice of dietitians located in Oak Hill Plaza in Scarborough.
Photo: S’well
