Healthy Breakfast & Lunch Ideas for Back-to-School

As the school year begins, one of the most important ways we can set students up for success is by fueling their bodies and brains with nourishing meals and snacks. Just like pencils and notebooks prepare them for the classroom, adequate and balanced nutrition prepares them to focus, learn, and thrive throughout the day.

But, where do we start when it comes to making healthy food choices for our kids?

Healthy Breakfast & Lunch Ideas for Back-to-School

• Protein: Helps with stabilizing energy levels and muscle growth. Examples: turkey slices, beans, Greek yogurt, cheese, or hard-boiled eggs.
• Whole Grains: Provide steady energy. Examples: whole wheat breads, whole wheat wraps, brown rice, or whole-grain crackers.
• Fruits & Vegetables: Packed with vitamins, minerals, and fiber for healthy digestion and immune support. The more color, the more nutrients!
• Healthy Fats: Important for brain health and satiety. Examples: avocado, nut butters, nuts/seeds, or hummus.

Healthy Meal Ideas

Breakfast

Start the day with a well-balanced breakfast! This will set the tone for their energy, focus, and learning for the day. Breakfast = brain power! Including a balance of protein, whole grains, and dietary fat will promote steady energy rather than spikes and crashes.

Brain-Powering Breakfast Ideas:

• Whole grain waffles: Whole grain waffles topped with peanut butter and bananas, served with Greek yogurt.
• Breakfast sandwich: Whole grain English muffin with egg, cheese, and breakfast meat. Add a fruit to balance it out.
• Yogurt Parfait: Greek yogurt layered with berries and granola. Add some chia seeds for an extra nutritional punch.
• Oatmeal with berries: Make plain oatmeal and add your child’s favorite berries (blueberries, raspberries, or strawberries). Add a splash of milk and a dash of brown sugar.
• Fruit + Veggie Smoothie: Sneak some spinach into a smoothies with Greek yogurt, fruit, some milk, and even ground flax seed for extra fiber.

Lunch

The mid-day meal does more than satisfy hunger – it keeps energy steady, supports attention in class, and helps students maintain a stable mood. Lunch = midday recharge! When kids skip meals, or have meals lacking balance, they often feel more sluggish, have lower ability to concentrate, and have mood changes.

Mid-day Recharge Lunch Ideas:

• Turkey & Veggie Wrap: Whole wheat tortilla with turkey, cheese, and veggies of choice (spinach, peppers, and cucumbers are great options). Add some hummus or avocado for some dietary fat. Serve with pretzels and apple slices.
• DIY “Lunchable”: Whole grain crackers, cheese, meat. Add grapes or berries, cherry tomatoes or cucumbers, and a handful of trail mix on the side.
• Banana Sushi: Whole wheat tortilla with peanut butter and banana. Sprinkle with granola and other toppings of your choosing (mini chocolate chips, nuts and/or seeds work great). Add a cheese stick on the side.
• Egg Salad Sandwich: Use whole grain bread, hard-boiled eggs, and mayonnaise made with a healthy oil like avocado or olive oil. Add some carrot sticks and grapes on the side.
• Whole grain pasta bowl: Make some pasta ahead of time, and top it with some shredded cheese and cut tomatoes in the morning. Pair it with some cut-up apples and a spoon of peanut butter.

More Tips for Success

• Involve kids: Let them pick a fruit or veggie they’d like to pack—it builds excitement, allows independence, and provides ownership.
• Prep ahead: Find a day that works for your household to grocery shop, wash and chop produce, prep proteins, and pre-portion snacks. This will allow for more convenience in the midst of the chaos.
• Mix it up: Rotate choices and switching up the combinations to keep meals interesting and nutritious.
• Keep it simple! By focusing on balance and variety, you’ll be giving your student the tools they need to feel their best—inside and outside the classroom.

Need Extra Support?

Here are some common reasons to seek help from a Registered Dietitian:

About the Author

Bri has been a dietitian for 18 years, working with patients of all ages, from toddlers to the elderly. She has extensive experience in eating and feeding disorders and a strong passion for the connection between nutrition and mental health.