Build-Your-Own Lunch Box Station

1. Designate clear containers for different food categories: proteins, grains, fruits, vegetables, and healthy extras.
2. Pre-portion items into grab-and-go servings (cubed chicken, sliced veggies, etc.).
3. Create a simple chart with mix-and-match lunch combinations that ensure balanced nutrition.
4. Set a household rule: pick at least one item from each essential category.
5. Stock a dedicated lunch box drawer with containers, ice packs, and utensils.

Power-Packed Wraps and Rolls

1. Start with a whole grain wrap or tortilla as your base.
2. Spread a thin layer of condiment (hummus, pesto, avocado) to add flavor and prevent sogginess.
3. Add protein (sliced turkey, chicken, or plant-based alternatives).
4. Layer in vegetables for crunch and nutrition.
5. Add a sprinkle of cheese or nutritional yeast for extra flavor.
6. Roll tightly, cut in half or into pinwheels, and secure with a toothpick if needed.

Upgraded Grain Bowls

1. Prepare a batch of quinoa, brown rice, or another whole grain as your base.
2. Portion cooled grains into lunch containers.
3. Add protein options like grilled chicken strips, chickpeas, or black beans.
4. Include colorful vegetables for nutrients and visual appeal.
5. Pack a small container of dressing or sauce separately.
6. Include instructions for your teen to toss everything together at lunchtime.

DIY Lunch “Lunchables”

1. Select compartmentalized containers or bento boxes.
2. Add whole grain crackers or pita triangles in one section.
3. Fill another compartment with protein options like cheese cubes, sliced turkey, or hummus.
4. Include colorful fruits and vegetables in separate sections.
5. Add a small treat compartment with dark chocolate squares or trail mix.
6. Ensure each component is tightly packed to prevent shifting during transport.

Hearty Soups and Stews

1. Prepare batches of nutritious soups or stews on weekends.
2. Cool completely before portioning into microwave-safe containers.
3. Freeze individual portions for longer storage.
4. Pack a frozen container in the morning – it will thaw by lunchtime and keep other items cool.
5. Include whole grain crackers or a roll on the side.
6. Don’t forget to pack a spoon and napkin.