1 Month Of School Lunch Box Ideas
All children will benefit from lowering their carbs. Many critics get confused and think we mean NO carbs, but we are saying LOW carb. It is also a myth that eating low carb is restrictive, difficult and a bit whacky!
Simply going back to real whole foods is what we are suggesting.
UPDATE: See the full list of food in each real food lunchbox at the end of the post.
Nowadays it seems that eating a piece of chocolate cake with a low-fat yoghurt is more acceptable than eating meat and vegetables in your lunchbox. Low carb is simple real food.Take a look at an entire month of low carb school lunch boxes.
When children aren't on the sugar roller coaster, concentration is more sustained, behaviour improved and their nutrition is phenomenal. There are so many hidden sugars in foods these days (see below), especially 'health' foods. Sauces, cereals, muesli bars, dried fruit - are all high sugar sources. The World Health Organisation recommends 12g sugar a day (3 tsp) for children, but this is exceeded each morning on cereal or toast alone, let alone toppings you might add.
It is the accumulation of sugars throughout the day are concerning experts. Diet has a huge impact on brain development. We don't realise how much sugar our children are consuming.
We buy low-fat healthy products in the belief they are better for us, but take a look at the label of some health products and prepare to be amazed. Healthy options of juice and smoothies are also laden with sugar. Fruit juice contains as much sugar as fizzy drinks. See the images at the end of the post.
Low Carb Kids Series
- Low Carb Kids Page
- Low Carb Kids 1 - tips and tricks
- Low Carb Kids 2 - a printable guide to get your children involved.How to plan your lunchbox each day.
- Low Carb Kids 3 - 2 weeks of school lunches and how to plan them.
- Low Carb Kids 4 - how to make a low carb lunchbox
- Low Carb Kids 5 - healthy sugar-free after school snacks
- Low Carb Kids - free printable PDF healthy sugar-free after school snacks
- Low Carb Kids 7 – My guest post on Diet Dr, “How To Raise Children On Real Low Carb Food”.
- Low Carb Kids 8 - How to help your child eat real food - with an action plan
These fabulous graphics are from "That Sugar Film". One man embarks on a journey of high sugar diet by eating "healthy foods" but are actually laden with hidden sugar such as low-fat yoghurt, muesli bars, juices and cereals.
If you would like to learn how to become a low carb family who ditches the soda and the junk food, you may wish to look at my latest eBook "Low Carb Easy Family Meals - 35 easy recipes." Click here to read more.
So What's In The Lunch Boxes?
- cherry tomatoes
- carrot sticks
- frozen berries
- occasionally bananas (23g carbs)
- a small amount of grapes
- small apple
- various cheeses
- crustless quiche
- leftovers - sausages, roast dinner
- grain-free KFC
- bacon and egg pie
- homemade burgers
- nut/seed bars
- Leftovers are KING!!! Try and make double dinners, or put a tray of chicken strips or sausages in the oven when the oven is on, then lunch is sorted for the next few days.
- I often use meat as a wrap with the filling inside. My children have started to love huge slices of lettuce for the 'bread' with cheese or ham inside.
- Processed meat - there is a lot of controversy regarding processed meat. There are many studies that are for/against nitrates/nitrites found in meat. We eat meat that has been processed as little as possible. Buy ham off the bone rather than the shaped luncheon slices, buy bacon with no preservatives and sugar, and buy meat as close to nature intended it.
- How low carb you want to go depends on what your goals are. Those who are diabetic will restrict their carbs more strictly. Those who want to help their child lose weight or other health issues will set their own goals and limits. It's all about being "carb appropriate".
- Nut allergies - remember to check if your school has a nut-free policy. My 8-year-old is at Primary School so is not allowed to take nuts, whereas for my 11 and 13 yr old it is permitted. The lunch boxes above are from all 3 children and abide by their school policies (I wish there were a sugar-free policy).
Leave a comment on what you add to your school lunches, we'd love to hear:
Full List Of Lunch Box Contents: From left to right, top to bottom = 20 lunchboxes
- Red pepper slices, cucumber, cherry tomatoes, grapes, salsa, cheese, olives, chicken drumstick.
- Red pepper slices, cucumber, grain-free granola bar, herb slaw with mayonnaise, spinach and feta pie.
- Carrot sticks, red pepper slices, a chunk of lettuce, cucumber, kiwifruit, cherry tomato, homemade hamburger patty, ham and cheese rolls.
- Frozen berries, cheese, olives, lettuce, last night sausages.
- Cheese, red pepper slices, grain-free KFC, beetroot and carrot salad, aubergine, walnuts.
- Boiled egg, blueberries, cucumber, kumara chips, cheese and roast beef 'sandwich'.
- Beetroot and carrot salad, cheese sticks, sliced red pepper, ham and cheese roll, walnuts, half an apple.
- Salsa, lettuce, ham and cheese rolls, sliced red peppers, cheese, half an apple.
- Coleslaw, half an apple, ham rolls, cheese and olives, blueberries.
- Carrot sticks, salsa, half an apple, olives, meatball, cheese cubes, red peppers.
- Yellow peppers, cherry tomatoes, cucumber, salsa, chopped cherries, coleslaw, cheese.
- Egg roll up with lettuce and cheese, cheese and olives, carrots, red peppers, grain-free granola bar, chopped cherries.
- Banana, blueberries, salami, feta, herb slaw salad.
- Crustless quiche, mini fruit salad, grain-free granola bar, cucumber sticks, red pepper slices.
- Last nights sausages, cheese, broccoli, carrots, quiches, coleslaw.
- Grain-free KFC, coleslaw, cheese, cherry tomatoes, broccoli, carrots.
- Roast beef 'wrap', cucumber, cherry tomato, apple, lettuce 'sandwich' with ham and cheese inside.
- Herbslaw, avocado salsa, roast beef roll-ups, cucumber, cherry tomatoes.
- Cheese, olives, meatball, apple, carrots, red peppers, salsa.
- Homemade burger with cheese, half a banana, cucumber, red peppers and kumara chips.