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Homemade Lunchables

By January 28, 2014December 3rd, 2020Moods and Hormones, Nutrition Education

Testimony of the Day

Hi Maria,

I just wanted to write and say thank you so much for all you’ve done to help change my life! I had an assessment done with you a little over a month ago and fully committed myself when I returned from a vacation last month. Tomorrow will be one month since living grain-free, sugar free and healthy… and I’m down 25 lbs to show for it!! I can’t believe how fulfilled I am food-wise and how the number on the scale continues to go down! I’ve got a long way to go, but seeing progress like this and how easy it is to stick with it is so encouraging, and I’m sure that I’ll be able to reach my first benchmark of losing 75lbs by my 30th birthday on April 6! 🙂

My progress isn’t just visual, either – I tested my blood sugar yesterday after having a snack and it was on the low side of normal – 87, and not even while fasting! – and my blood pressure has been completely normalized, as well (it used to run high). With obesity, high blood pressure, diabetes, heart problems and even cancer running in my family, I am SO happy I found you when I did. It’s never too late to make a change, of course, but making this change NOW gives me so much hope and happiness for my future and my life with my partner – we can now enjoy our time together without having to fear that I’ll run into health issues due to my weight and eating habits! 🙂

You’re the BEST and it’s so wonderful how many people you continue to help, including me. Thank you so much for everything!! Jenn y”

To get started on your path to health and healing, click HERE. I’d be honored to help you too!


To find this cute bento lunch box, click HERE.


I’m sorry to inform you that Oscar Meyer lunchables are one of the WORST “foods” you can give to your children. I feel like I need to go back to my chemistry classes to read the ingredient list! By cramming in a dessert and a juice box, Oscar Meyer manages to push it to the limit with this already “brain deteriorating” plastic package with more sugar than your child should take in all week. This meal has the sugar equivalent of 10 jelly-filled doughnuts! In 1960 we consumed only 2 tsp of sugar a day, in 2011 we now consume over 63 tsp. NOT COOL!

Imagine this…your brain conducts routine daily maintenance on your dopamine and serotonin receptors (both essential for mood and concentration). These receptors are composed of Omega-3 fatty acid called DHA. If you consume TRANS-FAT (hydrogenated oils) instead of healthy DHA, your brain molecules use this as a construction material instead. The problem is that trans-fats are shaped differently than DHA: they are straight while DHA is curved. Dopamine receptors become mis-shaped and don’t work very well. Repeat this scenario meal after meal, day after day, year after year, and you could wind up with problems like ADHD, problems concentrating, anxiety and depression. What is more bothersome to me is when we give our children these so-called “treats” because they are entitled to have them when they are young, but it is even more detrimental because children’s brains are still developing.

The typical American diet is almost devoid of these essential omegas; they are called “essential fatty acids” because your body can’t make them…you must consume them. In fact, over 60% of Americans are deficient in Omega-3 fatty acids, and about 20% have so little that test methods can’t detect any in their blood. Omega-3 deficiencies are also linked to dyslexia, memory problems, weight gain, cancer, heart disease, acne, eczema, allergies, inflammatory diseases, arthritis, diabetes, and SO many other conditions. Your brain is more than 60% structural fat, so it is no wonder why if we don’t serve our children this essential brain food, they will have a hard time succeeding in school. To read more on Serotonin and Dopamine, try this book: Secrets to Controlling Your Weight Cravings and Mood.

Try this instead! This lunch is also more affordable!


4 “Healthified” Goldfish Crackers
3 oz Applegate Farms Ham
1 oz Cabot Cheddar cheese 
1 Hard boiled OMEGA 3 Egg
Mini Pickles

More Brain Building ideas:

1. Healthified” Cookie Cut Outs
2. Keto Fudge Bites
3. Pizza Bites
4. And LOTS of ideas on sneaking in DHA in my cookbook: The Art of Healthy Eating KIDS.
5. Sardines (don’t laugh! Some kids love them!)

Oscar Meyer Lunchables = 330 calories, 2 g TRANS-FAT, 24 carbs, 1 fiber, 18 g protein
“Healthified” Lunchables = 301 calories, 0 g TRANS-FAT, 3 carbs, trace fiber, 29 g protein

Click HERE to find a Cute BENTO Box for Lunches


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.".


  • Anonymous says:

    We homeschool so I don’t have to pack portable lunches every day, but the type of spread you depicted is my kids’ favorite kind of lunch. A healthier cracker (homemade, or at least organic/transfat free and whole grain in a pinch), cheese, etc. They also love to nibble on olives, cream cheese and a pickle wrapped in applegate type lunchmeat and then sliced into “wheels” etc. I’ve also noticed anything presented “bento” style gets eaten more readily…we sometimes use muffin cups/tins and fill each hole with something different. They LOVE that type of lunch and it is a great way to get some variety (and use up small quantities of stuff to boot). Great post.

  • Anonymous says:

    Oh and they love farm fresh, pastured, hardboiled eggs, especially paired with an egg slicer (manual). For some reason, they love slicing their eggs by themselves 🙂

  • Thank you SO much for your kind words!!!

  • ivy says:

    i’ve literally only just found your blog and i’m about to raid your archive! in desperate need of good recipes for when i move out in september! thank you!

  • ivy says:

    ^ and this here is such a good idea!! ahh it has me all excited!

  • Wenchypoo says:

    Regarding the dubious nutritional value of Lunchables, the inventor’s daughter refuses to let her kids eat them, even though Grandpa MADE them!

    I wonder how much of this is going on…we have the Robbins heir of Baskin-Robbins fame, as well as Marion Nestle, heir of the chocolate fortune, both pursuing nutrition/healthy eating despite the fact that family money comes from junk foods. Maybe one day the heir/ess of the Mickey D empire will also wake up and smell the MSG in the foods THEY sling!

  • Anonymous says:

    Dear Maria,

    Thank you for these wonderful suggestions!
    I just have a question regarding coconut oil in your recipes. When you mention “1/4 cup coconut oil or butter, melted”, 1/4 cup refers to the already melted coconut oil? Sorry for the silly question, but at least with the brand I am using, this mean a huge difference. Or do you know by chance the weight?

    Thank you very much for your help, and for motivating me to change! 🙂

  • Emily says:

    Great post! Last spring I analyzed an article in the New York Times called the The Extraordinary Science of Addictive Junk Food (by Michael Moss) for my food tech class and I just about gagged through the whole thing. I knew a lot of the info previously but what really got me was the Lunchables section. Did you know that Lunchables came out with a “breakfast” that housed roughly 76 grams of sugar. SEVENTY-SIX grams of highly processed, refined sugar. My mind was blown. Ever since then, I have taken my diet to a new level (not that I ever ate Lunchables or anything of that kind..) and have seen some positive changes!

    Anyways, not to ramble on! Just thought I would drop a note. Thank you for what you are doing! 🙂

  • Someone sent me this information about almond flour and I wondered what your opinion was: 5 Reasons to Avoid Almond Flour http://empoweredsustenance.com/avoid-almond-flour/

    I look forward to your reply. Is there a section on your blog where we can ask you questions, rather than here?

  • Jen says:

    Curious as to why applegate farms ham and where can u buy it? I’ve been buying nitrate free but haven’t seen the Applegate.

  • Jean says:

    One of my local grocery stores carry Boarshead meats, bacon, pickles and condiments. Is Boarshead a good option?

  • jodi says:

    if only i could get my autistic child with serious gut issues to eat a lunch like that :/ sigh…..

  • Brenda says:

    Target sells Applegate! Yay!

  • Claudette says:

    Can you please tell me about the use of Arrowroot powder as a thickener in chicken stew? I have not been able to find any information on the pro and con use of it. I have read the Wheat Belly book . It is not mentioned in there either.

  • Janine K says:

    I have purchased all of your books on kindle and have faithfully read through them one by one. I may have started eating Keto for my husband and I, but your books have inspired me to try and create new and healthier ways for my kids. As I have 5 and the eldest are older teens, I do not have control over everything they eat, but where ever possible I am converting them to healthier alternatives. I have made your fish biscuit recipe, – loved by all, the pizza bites – loved by all, coconut waffles – loved by all, keto butter sauce for waffles – loved by all and so many of your other recipes and they have loved them all. I may not be able to have total control over their food choices as they get older, but I really want them to get as much good stuff and learn to not fear healthy fats while they are still living at home.

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