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We are a busy family. Some of us have jobs, others have clubs and sports and we all have our fair share of chores that have kept us busy throughout the summer months. As you all know, starting in September, school and homework are going to be thrown back into the mix and schedules will go back to being filled with study periods, volleyball practices and sneaking in naps whenever possible. Not that I have problem with this kind of wild schedule of course; it’s nice to keep busy and have a set schedule for the day. Sometimes I actually prefer it over the lazy, sometimes disorganized days of summer. But with fewer free minutes in the day, there are places that you have to compromise and for us that goes for back to school lunches.
In the summer, there’s time to prepare a well-balanced meal for lunch but during the school year, it’s more likely that you would find me with a bag full of snacks rather than a thermos full of spaghetti.
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I just don’t have the time to cook myself a 3 course meal during the school year! Being high school age means there are a lot of changes in your dietary schedule for different reasons compared to elementary school age. To start, being a teenager means that you get hungry… all the time. Just thinking of your adolescent years makes your stomach feel a little emptier, doesn’t it? Combined with the sometimes questionable lunch hours (10:30 am anyone?) and any combination of sports practices or club meetings throughout the day, eating in high school is just different than in elementary. So here are a few of my recommendations for packing a back to school lunch for high schooler.
Rules for lunches for high schoolers
Keep it simple. We aren’t as picky anymore. Lunch doesn’t have to be a beautifully intricate bento box filled with little cubes of cheese or sandwiches cut into stars. Keep lunches simple and focus on a variety of foods rather than aesthetic beauty. Always try to pack at least 2 fruits or vegetables, 1 dairy product, 1 product with protein and 1 grain product. A little something that I’ve picked up from health class.
Choose snacks that you can eat with only one hand. Having only one designated period to eat during the day, it’s inevitable that you’ll need a snack at one point or another. Something that you can eat on the go, such as a granola bar is a perfect snack for walking between classes. In my house, we love Vector protein and energy bars. Personally, my favourite is the peanut protein bar. They’re filling and tasty and I almost always keep one in my bag in case I get hungry. A perfect snack for before/after school sports practices as well.
Get your daily dose of fresh fruits and vegetables. Getting your daily recommended servings of fruits and vegetables shouldn’t be a chore. We love foods that are easy to prepare and easy to eat like grapes and carrots which only need a quick wash before you can store them in plastic containers to go (nowadays your can even find baby carrots in pre-packed single servings! Perfect for when you are running out the door.). Bananas, apples, celery, tomatoes, melon, take your pick. There are lots to choose from!
Don’t forget your liquids. I always have a water bottle on me when I’m at school. Sure, I could rely on the school’s water fountains but having the physical bottle in front of me on my desk or in my bag is a better. It’s a visual reminder that I need to keep myself hydrated throughout the day. When you’re an athlete, drinking water throughout the day is essential. You want to replenish the fluids in your body that you lose during any physical activity. We also like to pack juice boxes for lunch since they’re easy to pack and provide some more variety.
Smoothies are easier than you think. Smoothies are a great way to pack some nutrients into your daily routine and are easy to prepare beforehand. There’s no ‘right way’ to make a smoothie. Most of the time I don’t use a recipe at all and the results are always delicious! You can use any combination of frozen or fresh fruit, yogurt, milk and/or juice depending on what you have available. We sometimes add in protein powder just for a little more punch. They are extremely versatile. We like to use a blender to make smoothies the night before and store them in travel mugs.
One of my favourite combinations right now is frozen mangoes, vanilla greek yogurt and orange juice. Sometimes I’ll add in a frozen berry mixture to mix it up. Simply blend, store in a mug and pick it up in the morning. A perfect way to start the day in a health conscious way.
No need to start from scratch. Some of my favourite healthy lunches were just leftovers from dinner the night before. Whether it be roast chicken for a tasty sandwich or a portion of leftover kale coleslaw, it’s lunch ready-made. It will save you money, time and effort. Skim some time off of lunch preparation with store-bought cold cuts for sandwiches as well. Don’t be afraid of looking for pre-packaged foods. Me and my siblings love the pizza bread that you can buy at Walmart, easy to pack and very filling.
What is your favourite go-to lunch for busy school days? What do you think are good back to school lunches for high schoolers?
H.R.I is a grade 11 high school student and DownshiftingPRO’s daughter. She is an occasional contributor to the blog and avid volleyball and soccer player.
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Great ideas and such helpful hints for high school students – food you can eat with one hand and so on! But seriously, how crazy is 10:30 am lunch?? #client
It is crazy. But the school is so big that they had three lunch periods. I’m so happy my daughter wrote this because it gives me better ideas on what to buy and what to leave at the store!