Hello September, hello routine and hello lunchboxes. I always feel as if September is like a second “New Year”, a fresh start for everyone. And as much as the kids prefer to be on summer break, I find life a little easier when we are in the swing of a routine. What I don’t find easy is lunchboxes. I have a love/hate relationship with them. I love nourishing my kids. But I don’t love prepping lunch – especially after a long day of work and then having to do all the usual laundry and other endless household jobs.

Fortunately, I have a lot more help these days. If the kids are snowed under with homework I’ll do their lunches for them but on regular days I’ll lay out all the options and get them to throw it together themselves.

I think they prefer it this way too – not just the autonomy but also the option of adding in chocolate chips or some marshmallows when I am not looking. Their most popular item though? Seedless green grapes. I can’t buy them fast enough and I think they run as currency at school.

If you’re stuck in a boring sandwich cycle but struggling to think of better options (that your kids will actually eat) take a look at the list below.

This list is designed for slightly older kids or for adventurous younger eaters. You can use it to make your own lunchbox too and save some dollars. Now if we could just get the kids to make lunches for us, wouldn’t that be amazing?

Lunchbox tips for teens

The main event

I often switch between a main item and a few bits or just lots and lots of bits (see the Bento option below). If you are providing a main item then sandwiches or wraps are easy.

You want to avoid the consistent ham sandwich though – partly because a wider variety of nutrients is beneficial for growing brains and palate development but also because deli meat consumption has a significant link to bowel and colon cancers.

If you do want to use deli meat, then try the Applegate or Niman Ranch options. Even better, mix things up with some more interesting options such as roast chicken and avocado, hummus and roasted marinaded peppers (the ones that come in a jar), or smoked salmon and cream cheese (fancy).

As another option, try making a big pasta salad and using that for a few days in a row. A popular combo in our house is pasta, flaked grilled salmon, spring onions, cucumber and a lemon/maple/olive oil dressing with salt and pepper.

We sometimes use quinoa or rice as a base too. But if you do use rice, then you must be confident that your lunchbox will be kept properly cool. No good ever came from room-temperature rice.

I confess, I also sometimes just use a Bell & Evans box of organic chicken nuggets for a main option, which the kids then just have chilled. It’s such an easy option when your parent-battery is on 10 per cent.

Bento box-it

Ahhhh the bento box. This saved me over and over when the kids got bored of sandwiches at a very early stage! If you have a bento, make sure you include a solid dose of protein – chilled, cooked chicken nuggets; applegate chicken strips; leftover roast chicken; some grilled or smoked salmon; a hardboiled egg; or even a handful of mixed nuts.

If you struggle getting your kids to eat enough protein, then a protein-rich yoghurt can work – I love the Siggi’s options for kids and teens, which are sweet but not too sweet.

Then include some veggies (cucumber, peppers, carrots, edamame), some fruit and something crunchy too – maybe some pretzels, wholegrain crackers or Hippeas chick pea puffs.

Roll out the Thermos

My girls love a Thermos lunch on cooler days. I’ve never had much luck with soup (kudos to you if you have) but we often do pasta with a tomato-based sauce and hummus stirred through - sounds odd but tastes amazing! The hummus adds some decent protein and fibre. You could also do chilli, which is a great way of using up leftovers.

Protein bars

If you have a teen like mine, you may have one who is protein obsessed. And if you struggle to get regular lunch into them, a protein bar is an OK option sometimes so long as you filter out the vast majority of crap that is on the market! Which ones do I like? I like the Pro Meal bar and the GoMacro (high protein options only).

I also love Aloha but you’ll definitely need some extra carbs – maybe some fruit on the side? Obviously, a more well-rounded lunch is better but these are a good place to start if it’s all you can negotiate some days and they are real-food based vs being especially refined. If breakfast and dinner are substantial then don’t stress too much. However, do remind them that well-nourished and hydrated brains find it easier to concentrate and learn.

Easy throw-in items

Teens grow fast and need extra calories to sustain their days. That’s why having a bar for lunch (see above) is only OK occasionally. If you need to top up lunch with extra snacks but find it hard to pick out healthy options, then try these: anything from the Made Good granola bar range; the Eden Organic mini packets of nuts/seeds; Organic Valley string cheese; Siggi’s yoghurts; mini Go Macro bars; KIND bars; any fruit; single serve guacamole/hummus with some pretzels.

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION, BNTA is a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the UK. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda or instagram @naturalbda