We must prepare healthy lunch meals for our kids – but they have to be delicious enough for them to eat them! Here are 10 healthy back to school lunch ideas you can prepare for your them. These are very simple and easy to prepare with a handful of ingredients you probably already have.
1. Chicken Wrap
Ingredients:
• 1 tsp olive oil
• 5 oz chicken breast
• Salt and black pepper to taste
• 1 whole wheat tortilla
• 1 oz shredded cabbage
• 1 oz shredded mozzarella cheese
• 1 tbsp blue cheese dressing
Instructions:
Good for one serving.
Set a nonstick frying pan over medium heat.
Spray 1 tsp olive oil and warm it up.
Add 5 oz chicken breast.
Season with salt and black pepper both sides of the chicken breast.
Fry for 4-5 minutes each side or until browned.
Remove from the heat and chop into smaller pieces.
Lay a whole wheat tortilla on a clean surface.
Place chopped chicken breast in the middle.
Add shredded cabbage, mozzarella cheese, and blue cheese dressing.
Wrap it and cut in half.
Serve and enjoy!
2. Chicken Pea Pasta Salad
Ingredients:
• 4 oz chicken breasts (boiled and shredded)
• 1/4 cup green peas
• 5 oz penne pasta (cooked)
• 1 tsp olive oil
• 1 tsp lemon juice
Instructions:
Good for one serving.
Add all ingredients in a mixing bowl – boiled and shredded chicken breasts, green peas, cooked penne pasta, olive oil, and lemon juice.
Mix until well combined.
Transfer to a plate.
Serve and enjoy!
3. Turkey Taco Lunch
Ingredients:
• 1 tsp olive oil
• 5 oz turkey breast (cut into strips)
• Salt and black pepper
• 1/4 tsp taco seasoning
• 1/4 medium red onion (chopped)
• 7 grape tomatoes (halved)
• 1/2 cup canned corn kernels
Instructions:
Good for one serving.
Set a frying pan over medium heat.
Add 1 tsp olive oil and warm it up.
Add 5 oz of turkey breast strips.
Season with salt, black pepper, and taco seasoning.
Fry until browned.
Remove from the heat and transfer to a plate.
Place chopped red onion, halved grape tomatoes, and corn kernels side by side on the plate together with the turkey strips.
Serve and enjoy!
4. Easy Greek Salad
Ingredients:
• 1 medium cucumber (peeled and chopped)
• 10 grape tomatoes (halved)
• 1/4 cup green peas
• 10 black olives
• 1 oz feta cheese (grated)
• 1 tsp vinegar + 1 tsp olive oil + salt and black pepper + dried oregano
Instructions:
Good for one serving.
In a mixing bowl, add peeled and chopped cucumber, halved grape tomatoes, green peas, black olives, and grated feta cheese.
Mix well.
Drizzle with the mixture of 1 tsp vinegar, 1 tsp olive oil, salt, black pepper, and dried oregano.
Mix until well combined.
Serve and enjoy!
5. Tuna & Egg Salad Wrap
Ingredients:
• 1 boiled egg
• 1/4 medium cucumber (peeled and chopped)
• 1 small tomato (diced)
• 1 whole wheat tortilla
• 1 leaf lettuce
• 3 oz tuna
• 1 tbsp light mayonnaise
• Salt and black pepper to taste
Instructions:
Good for one serving.
Lay a whole wheat tortilla on a clean surface.
Place one lettuce leaf in the middle, leaving 1-2 inches space below.
Place chopped cucumber, grated boiled egg, diced tomato, and tuna on top of the lettuce leaf.
Sprinkle with salt and pepper.
Top it off with light mayonnaise.
Fold the tortilla like that of a burrito.
Serve and enjoy!
6. Egg Sandwich
Ingredients:
• 2 boiled eggs (chopped)
• 1 tbsp low-fat mayonnaise
• 1 tsp dijon mustard
• 1 tbsp lemon juice
• Salt and black pepper
• 1 tbsp chives (chopped)
• Pinch of cayenne pepper
• 2 whole wheat bread slices (toasted)
• 3 spinach leaves
Instructions:
Good for one serving.
In a mixing bowl, add chopped boiled eggs, low-fat mayonnaise, dijon mustard, and lemon juice.
Season with salt, black pepper, and cayenne pepper.
Add chopped chives.
Mix until well combined.
Place 3 spinach leaves on a toasted whole wheat bread slice.
Place egg mixture on top of the spinach leaves.
Put another toasted whole wheat bread slice to assemble the sandwich.
Enjoy!
7. Tuna & Veggie Wrap
Ingredients:
• 1/2 medium cucumber (chopped)
• 1/2 medium carrot (chopped)
• 3 oz tuna
• 1 tbsp light mayonnaise
• 1 tsp siracha
• 1 whole wheat tortilla
• 1 oz avocado (sliced)
Instructions:
Mix 3 oz tuna, 1 tbsp light mayonnaise, and 1 tsp siracha in a small mixing bowl.
Lay one whole wheat tortilla on a clean surface.
Place tuna mixture in the middle of the tortilla, giving an inch or two of space from the bottom.
Add chopped cucumber and carrot on top of the tuna.
Add sliced avocado.
Fold the sides and bottom to form a wrap.
Enjoy!
8. Vegetable Sandwich
Ingredients:
• 1/4 medium red bell pepper (julienned)
• 1/4 medium yellow bell pepper (julienned)
• 2 radishes (unpeeled and sliced)
• 2 toasted whole wheat bread slices
• 2 tbsp goat cheese
• 1 lettuce leaf
• 1 oz avocado (sliced)
Instructions:
Spread goat cheese on one side the toasted whole wheat bread slices.
Place a lettuce leaf on one whole wheat bread slice.
Top it off with julienned red and yellow bell pepper, followed by sliced radishes and avocado.
Place the other toasted whole wheat bread slice on top to assemble the sandwich.
Ready to eat, enjoy!
9. White Bean Avocado Sandwich
Ingredients:
• 1.5 oz avocado
• 1 tbsp pesto
• 1.5 oz white beans
• 2 toasted whole wheat bread slices
• Salt and black pepper to taste
• 1 oz spinach
Instructions:
Mash 1.5 oz avocado in a small mixing bowl.
Add 1 tbsp pesot and 1.5 oz white beans.
Mix until well combined.
Spread avocado mixture on a toasted whole wheat bread slice.
Sprinkle with salt and black pepper to taste.
Put 1 oz spinach on top.
Place the other toasted whole wheat bread to assemble sandwich.
Ready to eat, enjoy!
10. Summer Spinach & Corn Salad
Ingredients:
• 1 egg (boiled)
• 1/4 medium yellow onion (sliced)
• 10 mixed grape tomatoes (sliced)
• 2 oz spinach (chopped)
• 1/2 cup corn
• 1 tsp olive oil
• 1 tsp white vinegar
• 1 tsp dijon mustard
• Salt and black pepper to taste
• 1/2 tbsp cheddar cheese (shredded)
Instructions:
Boil one egg.
Once cooked, peel off shell, and slice it.
Set aside.
In a mixing bowl, add sliced yellow onion and mixed grape tomatoes.
Add chopped spinach and corn.
Add dressing mixture of olive oil, white vinegar, dijon mustard, salt, and black pepper.
Mix until well combined.
Transfer to a plate.
Place the sliced boild egg on top.
Sprinkle with shredded cheddar cheese.
Serve and enjoy!
Images – https://www.youtube.com/watch?v=z7bJDD_LKSI
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