Step aside, breakfast. For school-aged children, there’s a good deal of evidence that lunch takes the top spot as the most important meal of the day.

Lunch is a vital source of energy and nutrients crucial for kids’ growth, development and academic performance. It’s the meal that replenishes kids after rushing out the door with too little — or no — breakfast. It refuels them after hours of complex mental demands from advanced learning and social interaction. And it powers the next several hours of mental and physical activity.

That’s why it’s important to provide a balanced lunch made up of a diverse array of essential food groups — such as complex carbohydrates, proteins, healthy fats, fruits and vegetables. Kids need a good lunch to fuel their bodies and minds throughout the school day — and promote health for years to come.

But as every busy parent knows, it’s often easier to rely on cafeteria meals or prepackaged, processed foods than to make a nutritious homemade lunch. A cafeteria meal is not the end of the world, but meals made at home can be healthier (and in some cases, cheaper) than school-provided options.

Getting your kid involved and streamlining the packing process can go a long way to making lunch-packing a simpler, more enjoyable journey. And if you’ve run out of lunch ideas, there’s plenty of ideas and inspiration below.

The benefits of packing a healthy lunch

Being a caregiver to a kid comes with a million concerns, and lunch may be a low priority. But take a moment to consider how a healthy lunch can benefit your kid. For many kids, lunch provides roughly a third of daily calories that help to power through a busy, active day. And these calories can do more than energize. They also can:

• Support growth and development. Healthy school lunches help provide nutrients needed for the development of strong bones, muscles and brain development during childhood. For example, yogurt supplies calcium for bone growth and apples provide fiber for healthy digestion.
• Help kids stay focused. When children are hungry, they may have trouble paying attention. Eating an energy- and nutrient-dense lunch can help ward off distracting hunger pangs.
• Regulate appetite. When children and teens skip lunch, it’s likely to backfire. They may get hungrier later in the day and overcompensate with unhealthy snacking or large portions. Packing a wholesome lunch with adequate portion sizes helps provide steady intake throughout the day to maintain good energy levels and regulate appetite. This practice may help maintain a healthy weight, potentially reducing the risk of childhood obesity and related health issues.

By consistently providing nutritious packed lunches, parents and caregivers contribute significantly to the overall health and well-being of children and teens.

Planning and preparing school lunches

Packing a lunch can be a burdensome chore for busy families. Planning and preparation is key to making it a fast, fun task. Try to:

• Make a meal plan. On the weekend, plan out what each day’s lunch will be to lessen day-to-day decision fatigue.
• Prep ingredients. Prepping ingredients in advance, such as chopping vegetables or portioning snacks, will streamline the lunch-packing process during busy mornings or evenings.
• Batch cook. Batch cook or prepare meals, such as making five sandwiches instead of one or a large stir-fry that can be portioned out for multiples lunches throughout the week.

While it may be faster and simpler to make the lunches yourself, it’s worth trying to collaborate with your kid. Ask your child about their lunchtime. How much time do they have to eat? When do they eat during the day? What are their favorite lunch foods? What kinds of colors, ingredients and shapes do they like?

Lay some guidelines about what needs to be included in a balanced meal, like a serving of fruit. Then, let your kids get involved. Kids can:

• Come up with lunch ideas. Have your kid page through a cookbook or find a recipe online they want to try.
• Help prep ingredients. Even elementary school kids can spread nut butter on bread or portion chips into baggies.

Ideally, involving children in the process of selecting and preparing their lunch can be a positive bonding experience, and can create open communication about food preferences, encourage exploration of new foods, and foster a sense of responsibility and ownership. It also can serve as an opportune moment to have meaningful and open conversations about food and nutrition.

Some healthy lunch ideas for elementary school kids

Young children can’t be fully responsible for their own lunch, but including them in lunch making can bring big wins in trying nutritious foods, creating a positive food relationship and improving child-caregiver bonding. Focus on color, fun and simplicity.

Looking for ideas for a packed lunch? Try:

• Sandwiches and wraps. Fill whole-grain bread or wraps with lean protein options like turkey, chicken, tuna or hummus. Add veggies like lettuce, tomatoes, cucumbers, or bell peppers for fiber and extra nutrients. For flavor, consider using spreads like avocado or nut butters to add healthy fats. Remember that a sandwich is not a meal on its own, so add in a yogurt cup and piece of fruit.
• Bento boxes. These sectioned-off containers are meant to stash a collection of ingredients and work well for picky eaters. You can add a variety of foods, colors and shapes for your child to explore! Make sure to add ingredients from all food groups to create a nutrient-dense meal. Rice balls, sandwich quarters, veggie sticks, cheese cubes, granola bites, fruit pieces, yogurt-covered pretzels, chickpeas, hard-boiled eggs and whole-grain crackers are all good options.
• Homemade lunch kits. Packaged lunches like Lunchables or Little Spoon are popular amongst young kids for a reason: They provide kid-sized portions in an interactive, create-your-own-adventure meal. While buying them is convenient, making your own is an excellent way to improve nutrient density. Pick a finished meal like a pizza, then add in all the possible ingredients your kid would like to create their own pizza. This could include whole-grain tortilla or crackers, tomato sauce, shredded cheese, shredded chicken or pepperoni, pitted olives, chopped broccoli, and marinated mushrooms. Remember to add a piece of fruit and maybe even a small treat!

While the goal is a satisfying, nutrient-rich meal, remember that the nutrients only work if your kid eats them! Making a lunch that uses colorful containers, fun themes and even a simple star cookie cutter for sandwiches can go a long way in getting kids excited about lunch and enticing them to actually eat their food.

Healthy school lunch ideas for teens

Like it or not, teens are more in control of what they eat. Help them create better meals without too much oversight by having nutritious ingredients stocked and accessible. And again, the lunch will only be beneficial if your kid eats it; put the lunch on the counter or in their bag to ensure it isn’t left behind.

While older children can take more responsibility for themselves, they still need guidance and role modeling from caregivers. Packing a healthy lunch for yourself is one of the best ways to ensure your kid will.

For older kids and teens, try these lunch ideas.

• Leftovers. Put a scoop of today’s dinner into a container for tomorrow’s lunch; it’s literally that simple! This is a strategy that adults typically use for work lunches that can be useful for teens as well. This also helps create two balanced meals in one. Just keep in mind how the food will be eaten. Does it need an ice pack or thermos? Will it need to be reheated?
• TikTok inspiration. Some things never change: High schoolers tend to enjoy what’s popular. These days, teens often rely on social media to tell them what’s trendy. While these accounts shouldn’t necessarily be relied upon for nutrition information or facts, they can be a fun place to gain inspiration for trending recipes. Viral recipes such as the folded quesadilla, watermelon pizza or green goddess salad can all be nutritious options that your teen might be excited to try.
• Fast-food replicas. Show your teen they can recreate fast food favorites at home! It’s a great way to show interest in their preference, while being a good role model for nutritious eating. There are many “copy cat” recipes of popular restaurant dishes online that can be easily found with a search engine. Burrito bowls, smash burgers, chili and noodle stir-fry can be made with whole grains, extra vegetables and high-quality proteins.

Healthy school snacks ideas

It’s important to focus on the main meals for the bulk of satiety and nutrition. But children have small stomachs and high energy demands; making a snack between meals is often essential to keep energy levels high and hunger levels low.

When packing snacks, try to make sure the snack complements the main meal, is shelf-stable, can be quickly consumed and offers a combination of nutrients. Good examples include:

• Fresh fruits. Pack fruits that are easy to eat, like mandarin oranges, an apple, a fruit cup in 100% juice or a fruit pouch. Pair fruit with yogurt, nut butter or seed butter for a balanced snack.
• Vegetables. Carrot and celery sticks, cherry tomatoes, cucumber slices, or bell pepper strips can be portioned out and paired with hummus, nut butter, seed butter, guacamole or Greek yogurt-based dips.
• Whole-grain snacks. Whole-grain crackers, rice cakes and popcorn all make nutritious, fiber-rich options.
• Dairy or dairy alternatives. Cheese sticks, yogurt, cottage cheese cups or kefir pouches make easy-to-pack snack options that help provide protein and calcium. These options also pair well with whole-grain crackers or fruit.
• Protein-packed snacks. Children can stay satisfied between meals with a protein-rich option. Try hard-boiled eggs, egg muffins or Greek yogurt.
• Homemade treats. Try making homemade muffins using whole-wheat flour, oats, fruits like bananas or blueberries, and vegetables like zucchini or carrots. Or try energy balls made with oats, nuts, dried fruits and a touch of honey. These can be fun projects to make with your kid and further the healthy food collaboration.