Lunch ideas for a picky teenager
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I have one of each - a teenager who's a picky eater, and one who will eat anything you put in front of them. Like how is a parent to meet these demands for different foods, pack healthy lunches, and make sure they have stocked lunch boxes to keep fueled for the day? The trick is to provide my teens with a great option of foods that cross off my 'healthy school lunch ideas' list without indulging too much in fussy eaters territory.
Watch Now: theCityMoms break down lunchbox hacks on ciLiving.
If you’ve been searching for lunch ideas for your picky teenager, here are four simple recipes for lunch ideas they’ll love:
1. Ham and Cheese Roll-Up
My teen is a sandwich queen, but we experiment with swapping bread for a whole wheat tortilla, pita bread, or a wrap. Spread mustard or hummus on the tortilla, add a slice of ham, shredded cheddar cheese, lettuce, and roll it up tightly. Cut it into pinwheels or bite-size pieces to make it easier to eat. (Maybe also consider packing fruit and yogurt to balance out the nutrition.)
2. Bagel Pizzas
This twist on classic pizza is easy and fun to make. Use a whole-grain bagel or an English muffin and top it with your teen's favorite pizza toppings like tomato sauce, shredded cheese, pepperoni, and fresh vegetables like mushrooms, bell peppers, or olives. Toast it in the oven at 350°F for 10-15 minutes or until the cheese has melted. Pair it with fresh fruit or a side salad to balance out the meal.
3. DIY Lunchable
Lunchables are a classic pre-packaged meal that many kids love, but they can be high in sodium and preservatives. So you're not bogging down your teen's school day with a ton of salt, make a DIY lunchable by cutting up cheese and whole grain crackers for a homemade version. Add some deli meat and fresh fruits like apple slices or grapes. You can even get creative and make your own homemade dip, such as hummus or guacamole.
4. Chicken or Veggie Quesadilla
Quesadillas are an easy recipe to make and perfect for picky eaters. Use a whole wheat tortilla and fill it with shredded rotisserie chicken (I've used cut up chicken nuggets in a pinch!), black beans, cheddar cheese, and fresh vegetables like a bell pepper or onions. Fold it in half and heat it in a frying pan until the cheese has melted and the tortilla is crispy. Serve with some salsa, sour cream, and avocado for dipping.
Here are 3 must-have lunchbox supplies your picky teen will love:
1. A bento box
Bento boxes are all the rage with teens right now - the compartments keep wet and dry foods separated from each other; the aesthetic has its own TikTok hashtag. Why we love it: This 3-pack set by Bentgo that allows teens to select whatever color they’re in the mood for that day.
2. Bentgo’s stackable salad container
This option by Bentgo features stackable compartments and a spacious bowl perfect for packing and enjoying a delicious, well-portioned salad on the go. Why we love it: Frankly, we used ours so much that I bought a second one for me. Enough said.
3. Reusable utensils
The Bentgo Stainless Steel Reusable 3pc Travel Utensil Set with Carrying Case is stylish enough for your teen’s lunchbox, and includes a fork, knife, and spoon with a compact carrying case. Why we love it: It’s an eco-friendly way to carry utensils without the waste.
Still struggling for ideas? Maybe these tips will help kickstart a few easy lunch ideas for you:
Plan your meals in advance
Start by planning your meals for the week. This meal prep will not only save you time but also ensure that you have a well-balanced lunchbox every day. Consider incorporating foods from all food groups, including lean proteins, whole grains, fruits, vegetables, and healthy fats. Make a grocery list based on your meal plan to ensure you have all the ingredients you need.
Use sectioned containers
Invest in sectioned containers to keep your teen's lunchbox organized and avoid overflowing or mixed-up food. Remember we said bento boxes are all the rage? These lunch containers allow you to pack a variety of items without them touching each other, and make it easier to portion out meals to keep everything fresh.
Get creative with leftovers
Leftovers can be a lifesaver when it comes to packing a lunchbox. Instead of tossing them out, repurpose them into exciting and delicious meals. For example, leftover grilled chicken or rotisserie chicken can be sliced and repurposed to a chicken salad, or last night’s roasted veggies can be turned into a flavorful wrap with pita bread. Get creative and transform your leftovers into new dishes that are packed with flavors.
Pre-cut and pre-packaged healthy snacks
Snacks are an essential part of any lunchbox, but it can be time-consuming to prepare them every morning. Take some time over the weekend to pre-cut fruits and vegetables and portion out nuts, seeds, or cheese sticks into small snack-sized containers. Other ideas: Hard-boiled eggs, granola bars, whole grain crackers with peanut butter, or tortilla chips with hummus! By doing this meal prep step in advance, you can quickly grab these portioned snacks and add them to your lunchbox, saving valuable time on busy mornings.
Add a touch of fun
Make your lunchbox more exciting and appealing by adding a touch of fun. Use cookie cutters to turn sandwiches, fruits, or cheese into fun shapes - something even high schoolers enjoy. You can also include colorful accessories such as reusable silicone cupcake liners to separate foods or vibrant lunchbox notes to brighten up your teen's lunch.
