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Healthy School Lunch Ideas

By October 27, 2014December 3rd, 2020Baby and Kids, Main Dish

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30 Day Accelerated Testimony: (I remember when I could finally wear tall boots too!) “Maria, when this happened I just had to write to update you! I can finally wear tall boots again! And they zip over my calves!

I can’t thank you enough for your coaching. My husband is doing great too although he isn’t crazy about my boot addiction!” Carrie

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Healthy School Lunch Ideas

School Lunches

One frustration I hear a lot from clients is that their kids actually love this way of eating, but then they start school and are bombarded with pizza parties, donut parties, candy jars and now… the week of Halloween candy! Ah…I get a little nauseous just thinking about all the candy I use to eat after trick-or-treating.

So what’s a parent to do? It is hard; I know. As a parent of 2 young boys I do my best to educate them on what makes them strong and what foods will cause their belly to hurt. Too bad the nutrition classes taught in middle school still preach to eat your “whole grains” and skim milk. I wish they would just let the kids watch the movie Fat Head and stop preaching the government lies.

We home-school and I found sitting inside on beautiful days really hard as a kid so you can often find me teaching lessons to my boys while hiking. Which brings up the same difficulties you have. I need to prepare and pack for our camping trips and sometimes I am without a kitchen to prepare meals. So what do I do? We have a lesson at the grocery store the morning of our hike and pick out healthy lunches that will keep us strong and full of energy for our hike!


Some tasty ideas to pack for school, work or hiking trip are:

Things you can buy at deli:

1. Hard boiled Eggs or Deviled Eggs (found at deli at supermarket)

2. Tuna or Salmon in the packet and a jar of organic mayo. I mixed together on the trail and wrapped in Boston leaf lettuce for a little “Unwich.”

3. Guacamole (I purchased pre-made from Trader Joe’s) use my homemade crackers, celery, cucumbers to dip in OR pack my chili in individual thermos and top the chili with the guacamole! Click HERE to find thermos. 

4. Organic Ham Pickle Roll Ups (found these at deli at a tiny supermarket in Wisconsin Dells)

5. WHITE Raw Cheese or a variety of cheeses

6. Mini Pickles

7. Sardines (don’t laugh! Some kids love them!)

8. Thousand Hills Beef Sticks

9. Applegate Farm Organic Hot Dogs

10. Gluten Free Jerky (check labels most use soy sauce which has gluten)

11. Smoked salmon

12. Olives

13. Smoked oysters in the can (seriously tasty!)

14. Roasted chicken (in deli area). I made a sandwich using the Protein Bread I packed and smeared it with organic mayo.


Some of my favorite on-the-go lunches that you have to plan and prepare are:

Cheese chips from Carolyn at All Day I Dream About Food! 


 Kyndra’s  Deviled Egg recipe at Peace Love and Low Carb. 


Vivica’s Thai Coconut Soup at The Nourished Caveman which I kept warm in thermos.


My No-Bake Energy Bars


“Healthified” Crackers from Karen at Holistically Engineered! 


 You must try these EASY truffles by Adrienne at Whole New Mom!


Fudge from Judy at Carb Wars!


I also packed Kai’s leftover birthday cheesecake!



Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Darlene says:

    My “adult version” of school lunch temptations: right now at my work in the breakroom are the following: Twizzlers, candy corn, chocolate cookies, donut holes, homemade brownies and oatmeal/choc chip cookies! Even after 2+ years it can be tough to pass up, but I now know all forms of sugar are “poison” !!

    • krickt says:

      We don’t have a breakroom at our school. (Tiny school) But the other teachers are really “good” at making lots of carby, sugary stuff to eat. I bring out fat bombs and they all cringe! I eat cheesecake, fat bombs and maria’s waffles for lunch (not every day, or just that) and they all try to push their rice cakes and fat free salads on me. Eating healthy is its own reward, or so I tell myself repeatedly!

  • Annette says:

    Thanks for all these great suggestions! I am looking forward to trying some of the recipes for my girls.

  • Becky says:

    We went to a costume party the other night. First thing I see on the tables was snack mix, uh oh! Thankfully, I’d packed a small bag of nuts. No problem. Then deli meat, cheese, mustard and pickles at midnight lunch. Mostly, just kept dancing though!!

  • Wenchypoo says:

    Something I occasionally pack for Hubby’s lunch: lunch meat, cheese stick, and sprout roll-ups. Lay out a slice of lunch meat, lightly sprinkle a layer of sprouts all over it, put a cheese stick in the middle of it, then roll the meat slice up around it all–and spear it with a toothpick to stay closed. He gets two of these (sometimes I even wrap it all up in Paleo coconut wraps, spearing with toothpick to close), a small snack-sized baggie of nuts or celery sticks, and a small snack-sized baggie of pork rinds.

    Other times, I just go berzerk with your “Amazing” bread recipe, and make hand pies with ground meat, a cheese stick, and salsa before baking (a tortilla press comes in handy for making the flattened shells). Alternatively, it could be a BCG (bacon, cheese, and pico de gallo).

    Most of the time, it’s last night’s leftovers for him. Fortunately, he has a ‘fridge at work. If he didn’t, lunch would look a lot different.

    Co-worker’s desks bear jars and dishes full of candy crap from this month on to about may: Halloween, Christmas, Valentine’s Day, St. Patrick’s Day, then Easter. These are the months Hubby uses his leftover sick leave time to shorten his exposure to work and junk food (by taking Mondays and Fridays off). He knows better to indulge, but the sight of his co-workers gorging on this stuff is enough to make him elect to stay home more (where I can feed him safely). He also escapes the pressure to join in, and bring in candy himself for THEM to eat!

    One year, he took in a tall decorated can of assorted nuts. Those didn’t go over so well until all the rest of the candy has been eaten. Then, somebody got desperate, and brought in one of those big cans of flavored popcorn. Ewww! That’s when we quit playing altogether–if these people want to eat themselves into an early grave–fine, but does HE have to watch? Not any more (thanks to judicious use of sick leave).

  • Janet t says:

    everyone, thank you for all these great tips. and thank you maria also. you are awesome. you can learn so much hands on in nature through homeschooling. I did the same thing. I had my daughter learn all the tree names and bird names and different rock formations and the ecology of the landscape. she had to point them out and name them and describe things to me. it was so much fun. I love that way of learning. thanks maria again for all you do.
    you are awesome. 46 pounds lost and I am not consumed by eating and making meals and I love yoru protein bread. my machine was broke that is why I had so much trouble. it’s a great recipe maria. take care.

  • linda kemp says:

    Could you please tell me if the thai coconut soup broth can be frozen. It would be easy to put together the meal if I could double or triple the recipe and have it in the freezer. Thanks so much.

  • nzoshea says:

    Hi Maria,
    Since you’re recommending Cheese chips from Carolyn at All Day I Dream About Food, does it mean you’re endorsing the use of Carbalose flour? I had never heard of it. Thanks.

  • Vivica says:

    Thank you for sharing my soup, I am so glad you liked it 🙂
    Your boys are seriously adorable!!!

    • cemmerich says:

      Thank you!

    • Jamie says:

      I would love it if all of the recipes for the food items you have posted could be printed in this/or another blog. I tried to look up the fudge recipe but there was no way I could find it because of the way the blog was set up. Thank you. I’m sure most of can relate to needing on-the-go snacks from time to time.

  • Most of these are great protein suggestions, but I have trouble sometimes packing a decent snack with just fats, you know?

  • Thanks for posting my peanut butter fudge recipe, Maria! It’s an oldie but a goodie –one of the most popular recipes on my blog.

  • Mia says:

    Thank you so much! What a wonderful post!!!! I love the suggestions and I am going to have to try making some… I’m going sort of Paleo… keto… blend 🙂 🙂

  • Carolyn says:

    Hey, thanks for including me. But I have an updated version of those cheddar crisps that don’t have carbalose flour. You can link to those instead, if you want! http://alldayidreamaboutfood.com/2011/05/chipotle-cheese-crisps-version-2-0.html

  • Nichele says:

    I just found out my daughter who is 6 yrs old is allergic to eggs , bananas, gluten, wheat and dairy. I would like to know what you would feed them in place of the eggs. What is the best egg replacer?

  • I love to have lunch with foods made from chocolate. thanks for sharing.

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