20 best delicious and healthy lunches for kids 2023
It is not a secret that one of the great concerns of parents is that their children eat well, since this is essential for their development, growth and well-being in general. However, it is not easy for food to be healthy and at the same time delicious, especially for younger children. That's why what's left of this 2023 takes advantage to provide them with nutritious food (especially at lunchtime). Here are 20 healthy ideas that can help you prepare something simple and healthy.
Why make a healthy lunch?
A good lunch provides nutrients and energy for the correct development of the normal activities of a school-age child, this has a positive impact on their concentration, physical and cognitive capacity, and improves their immune system. Keep in mind that lunch starts the day of the child (that is, it is what he eats in the middle of his day, that is why it is so important), so try to promote healthy eating habits, as they will be something that the child will preserve for life.
What should a child eat for lunch ?
You may be wondering what is or what should be the content of a balanced lunch for a child, what it should include and what should definitely be avoided, so keep in mind :
The meat is fundamental, take care that it is lean, it does not matter if it is pork or beef. You can also include fish and chicken or other poultry. Eggs, milk and its derivatives, legumes such as lentils and chickpeas , as well as tofu, are a source of protein.
Rice, wheat (in pasta or bread) if you are not allergic, this provides energy, as do potatoes and other root vegetables.
Dairy and its derivatives
If you can buy them low in fat much better, try not to have added sugar or fruit, if the little one likes a flavor add the fruit you want yourself.
You can give some for dessert, do not abuse, but do not miss them, prefer them whole rather than in juices.
Get him used to eating vegetables from a young age, whether they are sautéed, raw, or boiled, but don't miss them on his plate.
What is a balanced lunch?
When we talk about a balanced lunch, it refers to the one that combines different foods correctly, in order to prevent children from having a nutrient deficit and therefore getting sick. The recommendation is that the plate be made up of 50% fruits and vegetables, 25% protein (the size of the meat can be the size of half a closed doll, depending on the age of the child) and 25% whole grains or foods energetic.
20 Best Healthy Lunches for Kids
Use two slices of whole wheat bread (check that it is mostly whole wheat, you can see this in the ingredients list), top the bread with guacamole or some diced avocado, sweet onion, tomato, lettuce and chicken ham (see that has a high degree of protein, that is, meat). This sandwich is very simple and you can accompany it with a piece of fruit for dessert.
Turkey and cheese roll-ups
They are very easy to prepare, you need:
- Whole wheat tortillas
- Turkey or York ham with a high meat content, that is, top quality.
- Low fat cheese
- (You can use guacamole as a garnish)
This is how you prepare them:
- Place an open tortilla on a board or plate.
- Add the turkey or ham and then a layer of cheese.
- Add the spinach.
- Roll up the tortilla that fits you tight and cut it into slices.
You can serve it with salad or steamed vegetables.
Pasta with natural tomato sauce
This is a delicious and simple idea, you need:
- Pasta of your choice
- Fresh and ripe tomatoes
- Onion and garlic
- Olive oil
Step by Step:
Cook the pasta and then in a pan heat the oil and put the chopped onion and garlic there. Add the diced tomatoes and carrots until softened, then add the zucchini and fresh basil and cook some more. Finally mix this sauce with the cooked pasta and it will be ready to serve.
Chili con carne and eggplant
Use a can of chili con carne, the one you find most natural, that is, with fewer additives. Cut an eggplant into cubes and leave it with a little salt so that it loses its bitterness , about 20 minutes later wash it with fresh water .
In a frying pan, heat a little olive oil and sauté the aubergine there, when it has taken on a little color add the chili, stir well and that's it. Ready to eat!
Chickpea and hard-boiled egg salad
You need: A jar of chickpeas, 1 small sweet onion, tomato, avocado and hard-boiled egg.
The preparation is very simple, cut all the vegetables and the egg into small pieces, mix everything and dress with a little lemon and salt, if you want you can add a little olive oil.
Honey chicken with carrot
Ingredients: Chicken breast, salt, pepper, a tablespoon of mustard and honey.
Make a mixture with the mustard and honey and add the chicken there, then preheat a pan and put it there until it cooks well.
Cook the carrots cut into sticks and salt and pepper , you can add a little olive oil.
For two people you need:
- Four flour tortillas
- 1 small box of fried tomato or tomato paste
- Mozzarella cheese in pieces
- York ham, vegetables of your choice, bacon and optional sweet corn.
You prepare it like this: two of the tortillas with tomato paste or fried tomato, put the other tortilla on top as if it were a sandwich, now put more tomato paste and cheese and then the other ingredients, put it in a pan over low heat until that the cheese melts, you can also put it in the microwave .
Ingredients: Shredded chicken, a tablespoon of mustard, a tablespoon of honey, tomato , sweet onion, lettuce, celery, grated carrot. Mix everything well and add salt and pepper to taste.
French omelette with ham and cheese
For this preparation you need: two eggs, ham, fresh cheese and a flour tortilla.
Scramble the eggs and then add them to a hot saucepan or skillet, flip carefully so the tortilla doesn't get damaged and once cooked, put it on top of the flour tortilla, then add the ham and cheese, fold the tortilla and you already have a delicious and simple lunch. You can accompany it with tomato slices.
Grilled pork tenderloin
You need fresh sirloin, salt, pepper and a tablespoon of barbecue sauce. Put the meat to cook in a hot frying pan and when it is done add a little barbecue sauce on top, remember to salt and pepper to taste. You can serve it with strips of paprika and a portion of white rice.
Salad with tuna
The ingredients are:
- A can of tuna
- Sweet corn
- Salt and pepper
The preparation is very easy, mix all the ingredients and that's it, you can also use it as a sandwich filling, it will be very good.
Pasta with tuna
- Pasta of your choice.
- A can of tuna
- Peasto taste
- Diced tomato
- Salt and pepper
Cook the pasta with a little salt, once cooked add the cooked or jarred peas, tomato, mayonnaise and salt and pepper. You can eat it with hot pasta or as a salad with cold pasta.
Rice with vegetables and chicken
- A cup of rice
- A teaspoon of oil
- Two cups of water
- One diced tomato
- Garlic to taste
- White onion to taste
- Paprika to taste
- 1 chicken breast
Preparation: Cook the rice as usual. Apart, fry the vegetables and add the cooked and shredded chicken. Once the rice is cold, mix it with the vegetables, rectify the salt and add a little ketchup. With this you have a complete and delicious lunch.
Roasted Chicken With Potatoes
- Chicken bonbons according to the amount you need.
- A little soy sauce
You can make the chicken in the oven, do it in the flyer or let it cook little by little in a pan. The chicken must be previously marinated with salt, pepper, rosemary and soy sauce. Once cooked we reserve it .
Apart cook some potatoes, when they are ready salt pepper , you can accompany it with mayonnaise or guacamole.
- A jar of cooked lentils or its equivalent
- 1 handle
- Diced purple onion
- Avocado to taste
- Diced tomato
- Olive oil
Preparing it is very easy, you just have to mix everything and rectify the salt. This is a healthy lunch, it is delicious and it is also very satisfying.
Cuba style rice
It is a perfect recipe if you have leftover rice from the day before. You need rice according to the portions you are going to use, one egg per person and fried tomato.
Fry the eggs in olive oil and once ready, for each egg on a portion of rice, but before adding a little fried tomato. You already have a delicious and very simple lunch, you can accompany it with a portion of salad.
- Flour tortillas
- Cubes of meat of your choice
- Salt and pepper
- Paprika and onion
Sauté the meat with salt and pepper until it is cooked according to your preference, add the onion and paprika there and let them cook well. When the vegetables and meat are ready, put a little of this mixture on the tortillas. If you want you can add a little Parmesan cheese.
White bean salad
- You need a cup of cooked white beans
- Five or six cherry tomatoes
- 1 tablespoon chopped spring onion
- 1 tablespoon green bell pepper
- ½ cucumber
- 1 small carrot
- 1 tablespoon chopped parsley
- 1 tablespoon olive oil
- Salt and pepper to taste
This is how you do it: wash all the vegetables and then cut them into small cubes, except for the carrot that you must grate. Mix this with the beans (they can be canned), add oil, lemon, salt, pepper, stir well and you already have a rich, healthy and very fresh lunch for the summer.
For this salad you should use:
- Chicken breast (to your liking, according to diners)
- Salt and pepper
- Olive oil
- York ham
- A jar of sweet corn
In a frying pan, sauté the diced chicken, once it is ready, cut the ham into squares or strips, cut the vegetables and mix with the chicken, ham and corn. You can season with olive oil, lemon, pepper and salt, or if you prefer with a tablespoon of mayonnaise after seasoning.
Pasta with vegetables and bacon
- Pasta cooked to taste
- Soy sauce
Remember that the quantity depends on the people who are going to eat.
Sauté the bacon until golden brown, add the vegetables until cooked and then add the pasta and soy sauce, add salt to your liking, but remember to be careful as the sauce is salty. You can add mushrooms or celery and it looks great. You have a very quick lunch to make.
Take into account the age of the child and the portions he should eat so that it is also what you serve on the plate, this will prevent food pocketing
Feeding your child should not be a complicated task, it is about organizing, knowing the variety of foods, their benefits and starting to combine them. A delicious dish is usually colorful and can always be healthy, so try it, put your skills and imagination to the test with the ideas that we give you and if you need to adjust something to your child's taste, do it without fear. He will love it!
Encouraging them to eat healthy is extremely important and you can do it not only by combining ingredients that they like, but also through fun, for example, you could make a mini race with them measuring the time between portions, for this a watch is recommended. Try one of the Kiddus clocks, they will surely love them.