08.22.2024

Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. She earned her Master of Science in Public Health Nutrition from the University of Tennessee and has a research background in maternal and child health nutrition and public health, as well as a Certificate of Training in Obesity Interventions from the Commission on Dietetic Registration. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family.

3 Healthy and Balanced School Lunch Ideas

As the back-to-school season approaches, parents and guardians are tasked with the job of packing nutritious lunches for their children. With more than 50 million students heading back to classrooms each year in the U.S. alone, ensuring these meals are both appealing and balanced is key in supporting their academic and physical growth. Students who consume a balanced lunch perform better academically and have more energy throughout the day.

To keep your child's lunchtime exciting and nutritious, it's essential to incorporate a variety of food groups. Aim for at least three different groups in each meal: protein (like lean meats or plant-based alternatives), whole grains (such as whole grain bread or brown rice) and a colorful array of fruits and vegetables. Children who eat a variety of foods are more likely to meet their nutritional needs and develop healthy eating habits.

Sunbutter & J “Sushi Rolls” with Strawberries and Low-sugar Jam

These little “sushi rolls” are easy to make and pop in a bento box lunch. Peanut butter is a common allergen in classrooms, and some schools consider the nut butter off-limits to keep students safe. Excellent alternatives include sunflower, almond and cashew butters. For these rolls, simply spread sunflower butter and low-sugar jam on a whole-wheat wrap and top with sliced strawberries before rolling up and cutting into ~1-inch pieces. Pair with veggies like cucumbers and a Greek yogurt dip made with ranch seasoning to pack in more food groups.

Pita Triangles with Hummus, Veggies and Leftover Rotisserie Chicken

Rotisserie chicken is a fool-proof way to pack easy protein into next day’s lunch. It’s versatile and can be incorporated into dishes like pasta salad, veggie-packed fried rice, tacos, sandwiches and more. In this meal idea, pair shreds of rotisserie chicken with hummus, pita triangles and shredded veggies like carrots and bell peppers for a Mediterranean-inspired lunch. Pita triangles make it easy to scoop up bites for a no-mess meal. Pair this with a whole fruit or a packaged fruit like mandarin or pear slices packed in their juice.

Sundried Tomato Chicken Meatballs with Tzatziki and Orzo

These chicken meatballs are juicy and have a sweet-tart flavor from the sundried tomatoes. They’re perfect to make in a large batch and freeze, then defrost and pop in a school lunch alongside some tzatziki, orzo, apple slices and a glass of milk or dairy alternative to make it a complete and balanced meal.

Total Time:45 minutes

Prep Time:15 minutes

Cooking Difficulty:Easy

Serving Amount

Ingredients

1 pound ground chicken or turkey
1 egg
¹⁄₃ cup sundried tomatoes, chopped
¹⁄₂ cup panko breadcrumbs
¹⁄₂ cup grated Parmesan
2 Tbsp. olive oil
¹⁄₂ tsp. garlic powder
¹⁄₂ tsp. onion powder
¹⁄₂ tsp. paprika
salt and pepper to taste

Instructions

Step 1
Preheat oven to 400 degrees F.
Step 2
Mix all ingredients in a bowl.
Step 3
Shape mixture into 1.25-inch meatballs by rolling in hands.
Step 4
Bake for ~25 minutes, or until internal temperature is 165 degrees F and outside of meatballs are golden.
Step 5
To reheat: remove from fridge or thaw from freezer. Over medium heat, heat 1 tablespoon of olive oil. Once hot, add meatballs to pan and sear, moving the meatballs around occasionally until edges are caramelized, about 5 minutes total.