The following sample meal planners are designed to guide you in planning your children’s lunches. Each of the following lunches contains foods from all 4 food groups and includes at least 2 servings of Vegetables and Fruit, as well as 2 servings of Grain Products. The lunches within each week offer a daily variety of different foods—a healthy diet is a varied diet! Planning a week’s worth of lunches in advance and shopping accordingly increases the odds of your children eating healthily.
Friday’s lunches are designed as sample meals for young children or those with small appetites. When dealing with these kids it’s crucial you keep portions small so they don’t become overwhelmed. If you pack a whole apple and your child only eats a few slices, adjust the lunch accordingly. This simple step helps to reduce food waste and ensures lunch is a more positive experience for everyone. After all, there is nothing like success to bolster confidence.
WEEK ONE
MONDAY
Beef Barley Soup, 2 Wasa whole grain crackers, 2 slices of low-fat cheese, Fruit Pot with mandarin orange segments and blueberries and water
TUESDAY
Dilly Delicious Tuna Pita Pocket, carrots and strips of sweet red pepper with Dilly Delicious Dip, Gayle’s Homemade Granola Bar and milk
WEDNESDAY
The Greek Picnic, Yogurt Pot with frozen blueberries and a drizzle of honey, Lisa’s Oatmeal Chocolate Chip Cookie and 100% pure fruit juice
THURSDAY
Black Bean Turkey Taco Wrap, assorted vegetable sticks with Roasted Red Pepper and Basil Hummus, a pear, Ashley’s Date Square and milk
FRIDAY
4 Salmon Salad Pinwheels, a few carrot sticks with Minted Tzatziki, 1 Fruit Filled Jell-O Finger and water
WEEK TWO
MONDAY
Kid’s Pesto Pasta Salad, Edamame, apple slices with yogurt for dipping and water
TUESDAY
Salmon Souvlaki Pita, cucumber sticks and cherry tomatoes with Homemade Hummus, Janet’s Ginger Sparkler and milk
WEDNESDAY
One Pot Kid’s Cobb Salad, whole grain crackers, Yogurt Pot with diced mango and a drizzle of honey, water and Ashley’s Date Square
THURSDAY
Roasted Tomato Lentil Soup, whole grain roll, 2 slices of Cheddar cheese, Fruit Pot with strawberries and cubes of cantaloupe and water
FRIDAY
The Ploughman’s Lunch, a few apple slices and 100% pure fruit juice
WEEK THREE
MONDAY
Ellie’s Lunch Box Pizzas, air-popped popcorn, assorted vegetable sticks with Roasted Red Pepper and Basil Hummus and 100% pure fruit juice
TUESDAY
Mexican Black Bean Soup with Chicken, 2 slices of whole grain bread, carrot sticks, Yogurt Pot with diced strawberries and a drizzle of honey and water
WEDNESDAY
Middle Eastern Picnic, Blueberry Coffee Cake and milk
THURSDAY
Salade Niçoise, Yogurt Pot with frozen raspberries and a drizzle of honey, Gayle’s Homemade Granola Bar and water
FRIDAY
Devilled Eggs, whole grain rice crackers, a chunk of Cheddar cheese, a few grapes, a couple of slices of apple and milk
WEEK FOUR
MONDAY
Curried Chickpea and Vegetable Soup, whole grain roll with a few slices of low-fat cheese, cherries, Chocolate Haystacks and water
TUESDAY
Karen’s Greek Quinoa Salad, Toasted Whole Wheat Pita Chips with Homemade Hummus and vegetable sticks, Gayle’s Homemade Granola Bar and milk
WEDNESDAY
Veggie Hummus Wrap, Yogurt Pot with assorted berries and a drizzle of honey, air-popped popcorn, Cheryl’s Birdseed Cookies and water
THURSDAY
Salmon Salad Bunwich with Caper Dill Mayonnaise, Cheese Stuffed Celery, Fruit Pot with kiwi slices and strawberries and water
FRIDAY
Chicken Noodle Soup, slice of whole grain bread, Lisa’s Oatmeal Chocolate Chip Cookie and milk