Parents often face the daily challenge of packing nutritious and appealing lunch boxes. Growing kids with active minds and action-packed schedules need a balanced, protein-rich diet to fuel their school day. But how do you create high protein-rich lunch meals that kids will enjoy? Don’t worry! We’ve gathered some creative, delicious, and healthy protein packed lunch ideas designed to keep your child energised and satisfied.
Protein Needs By Age
Understanding protein requirements is crucial for packing the perfect high protein lunch box. Protein requirements vary by age, and ensuring your child gets the right amount to support their growth and development is essential.
| Age Group | Daily Protein Requirement |
|---|---|
|
Toddlers (1-3) |
13 grams |
|
Preschoolers (4-8) |
19 grams |
|
Preteens (9-13) |
34 grams |
|
Teen Girls (14-18) |
46 grams |
|
Teen Boys (14-18) |
52 grams |
Now let’s dive into six creative lunch box ideas for kids that are protein-rich and appealing!
1. Chicken Salami And Ham Roll-Ups With Veggies
Ingredients
- Chicken salami slices
- Ham slices
- Cheese slices (cheddar, mozzarella, or Swiss)
- Bell pepper and cucumber sticks
- Whole grain tortillas or rotis made of jowar, bajra, besan, and other healthy flours.
Recipe
- Lay a tortilla or roti flat and spread your kid’s favourite sauce or base. Place slices of chicken salami, ham, and cheese in the centre.
- Roll it up tightly and tuck the edges in.
- Slice it into bite-sized pieces.
- Pack with bell pepper, cucumber, carrot, celery or other veggie sticks for a crunchy side.
Nutritional Value:
- Chicken salami, ham, and cheese provide about 25 grams of protein.
- Whole grain tortillas or rotis add fiber and extra protein.
2. Omelette Rolls With Salami Or Ham
Ingredients
- Eggs
- Salami or ham slices
- Mixed nuts and seeds
Recipe
- Beat the eggs and pour them into a hot, non-stick skillet.
- Once ready, place slices of salami or ham on top.
- You can also add veggies or cheese of choice.
- Sprinkle some seeds on top.
- Roll up the omelet and cut into bite-sized pieces.
- Pack with mixed nuts and seeds for added crunch and protein.
Nutritional Value
- Eggs and salami/ham provide about 15 grams of protein.
- Mixed nuts and seeds add healthy fats and extra protein.
3. Chicken And Rice With Salad
Ingredients
- Cooked chicken in gravy
- Cooked rice
- Mixed salad greens
- Cucumber, diced
- Olive oil and lemon juice for dressing
Recipe
- Combine or serve in separate boxes.
- Pack mixed salad, and cucumber on the side.
- Drizzle salad with olive oil and lemon juice before eating.
Nutritional Value
- Chicken provides about 25 grams of protein.
- Salad greens add fiber and essential nutrients.
4. Overnight Oats With Fruits And Seeds
Ingredients
- Greek yogurt
- Milk of your choice
- Rolled oats
- Mixed berries (strawberries, blueberries, raspberries)
- Other seasonal fruits
- Mixed seeds
- Granola mix
- Trail mix
Recipe
- Mix oats with fruits of your choice, seeds, some trail mix.
- Add 2 spoons of yogurt.
- Add a little milk and let it set overnight.
- Top with granola mix for added crunch and nutrition.
Nutritional Value
- Greek yogurt contains about 10 grams of protein per serving.
- 100 gms of oat contain 13.15gms of protein.
- Chia seeds, granola, and trail mix add healthy fats and extra protein.
5. Egg Sandwiches
Ingredients
- Multigrain bread (You can use sourdough/oat/banana/olive or any other bread of your child’s liking)
- Hard-boiled eggs, mashed
- Butter
- Lettuce leaves
- Salt and pepper
- Mayonnaise or mustard or other spread of your liking
Recipe
- Spread mayonnaise or mustard on the bread slice.
- Mash eggs and add salt and pepper to taste.
- Also add butter in the mash you can add cheese if you wish.
- Assemble the sandwich and cut it into halves or quarters.
Nutritional Value
- Eggs provide about 12 grams of protein.
- Multigrain bread adds fiber and extra protein.
6. Kidney Beans With Rice
Ingredients
- Cooked kidney beans
- Cooked rice
- Salad
- Corn kernels
- Chopped cilantro (optional)
Recipe
- We think no one needs any recipe on making rajma chawal do we?
Nutritional Value:
- Kidney beans provide about 15 grams of protein per serving.
- Rice and salad add fiber and essential nutrients.
*Understand the difference between plant vs animal protein to plan better meals for your kids*
The Bottom Line
Packing a protein-rich lunch doesn’t have to be monotonous or repetitive. You need to add a little creativity and variety to prepare meals that are both nutritious and exciting for your kids. These six lunch box ideas are easy to prepare and packed with the protein needed to keep your child focused and energised throughout the school day. Remember, the best way to feed your child is by ensuring they eat happily. Use optical illusions and other hacks to trick them into eating nutritious meals.
P.S. If you have teenagers, you can also try Bione’s Grow protein powder. It is a safe, effective and natural supplement designed to fulfil the daily protein intake along with many more nutrients needed for a healthy life.
As always enjoy them before they grow up!!
Happy parenting!!!
FAQs
Incorporate a variety of protein-rich foods such as lean meats, eggs, cheese, Greek yogurt, beans, and nuts. Use the age-based protein requirements as a guide to ensure your child gets the necessary amount for their growth and development.
Yes! You can include options like egg sandwiches, overnight oats with Greek yogurt and seeds, and kidney beans with rice. These meals provide substantial protein from non-meat sources.
Get creative with presentation and include a variety of colors and textures. Use fun shapes for sandwiches, include a mix of crunchy and soft foods, and pack meals with their favorite sauces or dips.
Absolutely! Many of these lunch ideas, like the overnight oats and chicken roll-ups, can be prepared the night before. This makes mornings easier and ensures your child has a nutritious meal ready to go.
