Quick Tips: Lunch ... like a pro

Does it feel like you are constantly cooking or preparing a meal or snack? Yup, me too! Since having kids, I’ve pretty much always felt like my days revolved around preparing meals and snacks, but since this pandemic started and we are all home, ALL THE TIME, this feeling has become overwhelming. So I needed to start giving myself a break and start to look at some meals and snacks in a different way, I needed to have more quick, easy and ‘no brainer’ items on the menu. Don’t get me wrong, Instagram worthy lunches for kids are great, perfect vegetable cut outs of flowers and hearts will peak a little ones interest but its not realistic to pull that out of your hat every day. Some days we are just scraping by, so there’s not much time or energy for fancy meals and pretty presentation. What we do need is to offer meals that are nutritious and balanced. Of course, this may not always be possible and that is totally ok, this is real life, but when you are able to get those meals balanced with three different food groups on the plate, its a win for sure. Aim for meals that contain whole grains, think whole wheat pasta, brown rice, wholegrain bread, oats (I know, not typical for lunch but why not?), quinoa or barley. Wholegrain’s add fibre and B vitamins, along with other nutrients like iron and folate when fortified. They are nutritious and fill up tummies! Next include a source of protein like eggs, beans, lentils, meat, chicken, fish or dairy products like milk, cheese or yogurt. And of course, last but not least some veggies and / or fruit. Fruit and vegetables contain similar nutrient profiles when it comes to vitamins and minerals, so don’t stress too much if you aren’t getting both of those on the plate at lunch time. Including healthy fats will also add a nutritious punch and help satisfy little tummies.

Here are my top 7 simple lunches for kids when I’m lacking inspiration or time to be fancy …

• Avocado toast with veggies and hummus

• Egg in a hole, slice of cheese and carrot sticks

• Whole wheat pasta with ricotta or butter and peas or corn

• Whole wheat bread or tortilla with natural nut or seed butter and banana

• Bowl of oats with fruit and yogurt

• Pancakes, yogurt and fruit smoothie

• Grilled cheese, hardboiled egg with cucumber and red pepper stick

All of these lunches are made with simple ingredients, many of which you likely have on hand right now. Keeping your pantry and fridge stocked with a variety of ingredients, including wholegrains, sources of protein and both fruits and vegetable will help set you up for success at lunch time. Keep lunch staples on your grocery list each week so you have what you need to whip up a quick lunch. Remember it doesn’t need to be fancy or gourmet, just yummy!