Packing Healthy Family Lunches
PACKING HEALTHY FAMILY LUNCHES
Written by Jennifer Korneski, Somerset County 4-H Healthy Living Program Coordinator.
Packing homemade lunches is a great way to eat balanced nutrition, save money, and even make your loved ones feel special.
An essential part of packing healthy lunches is meal planning and having a stocked pantry. If you are like my family when it gets to the end of the week, fresh lunch meat and fruit are minimal, so it is important to have healthy options on hand. Canned tuna, canned chicken, beans, hard boiled eggs, and Greek yogurt are good protein options. Individual apple sauce cups, dried fruit, or 100% fruit juice cups are good sources of fruit when fresh fruit isn’t available. Other healthy choices include granola bars, popcorn, pretzels, hummus, nuts, and cheese sticks. Be mindful of including all food groups in your box. MyPlate food guidelines encourage whole grains, lean proteins, colorful fruits and vegetables, and a source of dairy.
Bento boxes are a great option for a variety of foods as they have several component boxes, so foods don’t touch. If you do not have a bento box, you can use a BPA-safe container and keep foods sperate with cupcake liners. Pre-cutting veggies for the week will save time as a quick grab and go snack. If your family enjoys sandwiches, there are endless options. Remember to use whole-grain breads or wraps for increased B vitamins, minerals and fiber. Fill with your favorite proteins like turkey, chicken or peanut butter. Sun butter is an allergy-safe alternative to peanut butter and has the same texture and similar taste. For little ones, get creative and cut sandwiches into different shapes like triangles or small squares or use a large cookie cutter for fun shapes.
Mason jar salads are another simple way to enjoy a balanced lunch that can be made the night or days before.
Leftovers are also a great option for lunch with minimal effort. Make a pot of chili or soup at the beginning of the week and you’ll have lunch all week. These dishes also freeze well so you can always have back up servings in the freezer.
Stay away from pre-packaged baked goods which contain high amounts of sugar and fat. Homemade muffins or protein balls are a better option and will be enjoyed by your whole family any time of day.
Peanut Butter & Jelly Muffin Recipe
Ingredients:
½ cup natural creamy peanut butter
½ cup firmly packed brown sugar
2 TBSP unsweetened applesauce
½ cup plain Greek yogurt
1 large egg
1 cup all-purpose flour
1 tsp baking powder
1 tsp baking soda
½ tsp salt
~½ cup low sugar fruit jam
Directions:
Preheat oven to 350° and spray 12-cup muffin pan with non-stick cooking spray.
In a small bowl, mix flour, baking powder, baking soda, salt and set aside.
In a large bowl beat peanut butter and sugar until combined. Add egg, applesauce and yogurt. Stir in flour mixture until combined, do not over mix.
Fill muffin cups about halfway with batter then place a dollop of jam on top and top with remaining batter.
Bake about 20-25 minutes (check that toothpick comes clean when inserted in center) Let muffins cool on rack.
Don’t forget to include a fun napkin, a Hershey kiss, or a note to your loved one for an extra special touch!
For more recipes, nutrition tips, and ideas for healthy family meals, visit our Somerset County Family & Community Health Sciences Facebook page @SCNJFCHS.
SOURCES
“Eat Healthy with MyPlate”. U.S. Department of Agriculture. https://www.myplate.gov. Accessed September 10, 2025.