In this article titled “A Week of Healthy, Kid-Approved School Lunches,” Holley Grainger, a registered dietitian and nutritionist, shares a collection of nutritious and delicious lunch ideas that are sure to please even the pickiest eaters. With a focus on providing a variety of nutrients and a little bit of fun, these meals are both easy to make and kid-approved. From spinach and ham salad to ham and feta quesadillas, each day offers a new and exciting lunch option. By following these simple recipes, parents can ensure that their children are getting the nourishment they need to thrive while also enjoying their midday meal.
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Monday: Spinach and Ham Salad
A nutritious and satisfying lunch option for Monday is a Spinach and Ham Salad. This salad includes the healthy leafy green spinach, which is packed with nutrients like vitamin A, vitamin K, and folate. It also features low-sodium deli ham, which provides a good source of protein. The salad is topped with feta cheese for added flavor and pistachios for a crunchy texture.
Ingredients:
- Fresh baby spinach
- Low-sodium deli ham, sliced
- Feta cheese, crumbled
- Pistachios
- Sugar snap peas
- Grapefruit
- Apple-chicken sausage
- Dark chocolate chips
Instructions:
- In a large bowl, combine fresh baby spinach, low-sodium deli ham, and crumbled feta cheese.
- Add sugar snap peas and grapefruit slices to the salad for added nutrients and a burst of citrus flavor.
- Serve the salad with apple-chicken sausage for a protein boost and dark chocolate chips for a touch of indulgence.
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Tuesday: Ham and Spinach Tortilla Pinwheels
On Tuesday, try making Ham and Spinach Tortilla Pinwheels for a fun and delicious lunch option. This recipe features low-sodium deli ham and fresh spinach rolled up in a spinach tortilla. It’s a great way to incorporate veggies into a kid-approved meal.
Ingredients:
- Low-sodium deli ham
- Fresh spinach tortillas
- Mustard or mayo (optional)
- Low-sugar cereal
Instructions:
- Lay a fresh spinach tortilla flat on a clean surface.
- Layer low-sodium deli ham on top of the tortilla, leaving a small border around the edges.
- If desired, spread mustard or mayo on top of the ham for extra flavor.
- Place fresh spinach leaves evenly on top of the ham.
- Roll up the tortilla tightly, starting from one end.
- Cut the rolled tortilla into 1-inch slices to create pinwheels.
- Serve the pinwheels with a side of low-sugar cereal for a balanced meal.
Wednesday: Rice and Veggie Salad
For Wednesday’s lunch, try a Rice and Veggie Salad. This salad combines brown rice with sliced spinach, chopped tomatoes, and feta cheese for a hearty and nutritious meal. It’s a great option for those looking to incorporate more vegetables and whole grains into their diet.
Ingredients:
- Brown rice
- Baby spinach, sliced
- Roma tomato, chopped
- Feta cheese
- Pineapple
- Low-sugar cereal
- Dark chocolate chip trail mix
- Steamed sugar snap peas
- Sticker
Instructions:
- Cook brown rice according to package instructions.
- In a large bowl, combine cooked brown rice, sliced baby spinach, chopped Roma tomato, and crumbled feta cheese.
- Mix well to combine all the ingredients.
- Serve the Rice and Veggie Salad with a side of pineapple for a sweet and tangy flavor.
- Add a small portion of low-sugar cereal and dark chocolate chip trail mix for added crunch and variety.
- Steam sugar snap peas and serve them on the side for added nutrients.
- Finish the meal with a fun sticker for a little extra surprise.
Thursday: Ham and Feta Quesadillas
On Thursday, enjoy a delicious and satisfying lunch with Ham and Feta Quesadillas. These quesadillas are filled with layers of low-sodium deli ham and feta cheese, creating a savory and protein-packed meal.
Ingredients:
- Low-sodium deli ham
- Feta cheese
- Spinach tortillas
- Brown rice
- Pineapple and grapes
- Tomato slices
- Pistachios
Instructions:
- Lay a spinach tortilla flat on a clean surface.
- Layer low-sodium deli ham and crumbled feta cheese on one half of the tortilla.
- Fold the tortilla in half, enclosing the filling.
- Cook the quesadilla in a skillet over medium heat until the tortilla is browned and the cheese is melted.
- Serve the Ham and Feta Quesadillas with a side of brown rice for added texture and nutrients.
- Enjoy the quesadillas with a side of pineapple and grapes for a refreshing touch.
- Add tomato slices and pistachios as garnish for added flavor and crunch.
Friday: Deconstructed Cottage Cheese Parfait
End the week on a sweet note with a Deconstructed Cottage Cheese Parfait. This dessert-inspired lunch option features a combination of grapefruit, cereal, and pistachios mixed with cottage cheese. It’s a nutritious and satisfying way to indulge in a guilt-free treat.
Ingredients:
- Grapefruit
- Low-sugar cereal
- Pistachios
- Sausage and pineapple skewers
- Cottage cheese with cinnamon
- Sugar snap peas
- Dark chocolate chips
Instructions:
- Cut a grapefruit into segments and combine them with low-sugar cereal and crushed pistachios.
- Mix the grapefruit, cereal, and pistachios with cottage cheese for a creamy and tangy parfait.
- Serve the Deconstructed Cottage Cheese Parfait with sausage and pineapple skewers for a savory and sweet combination.
- Enjoy the parfait with a side of sugar snap peas for added crunch and freshness.
- Finish the meal with a sprinkle of dark chocolate chips for a touch of indulgence.
By following this week-long meal plan, you can provide your child with a variety of nutritious and delicious school lunches. These meals incorporate leafy greens, lean proteins, whole grains, and fruits, ensuring that your child is getting the nutrients they need to thrive.
