8 Protein Ideas for your Kids Lunchbox

by kimberley Taylor
Our kids are finally back to school and now it’s probably about time where you might be looking for some more lunch box ideas. Over my many years of practice I have found that lunchboxes can often lack protein.
Protein is involved in so many processes in the body including;
  • Regulating blood sugar levels to avoid highs and lows in energy and therefore mood
  • Building and repairing tissues in the body
  • Making hormones
  • Supporting the health of the nervous system

How much protein do children need?

Your children at age 5-6 will require approximately 1 gram of protein per kg of body weight so this may be anywhere from 16-30g per day and rising!

How much protein is found in foods?

1 egg = 6g
20g seeds = 3g
20g meat = 6g
1/4 cup beans/legumes = 4g

Types of protein suitable for a lunchbox:

  • Hardboiled eggs
  • Meat – Shredded meat – chicken or pork, sliced cold meat such as beef or leftover good quality sausages or meatball/Meat patties
  • If vegetarian this can be falafel or veggie and bean patties
  • Yogurt – dairy or coconut
  • Hummus or bean dips with veggie sticks or seeded crackers
  • Bliss balls made with tahini (sesame seed paste) and other seeds such as pepitas, chia seeds, sunflower seeds, poppy or hemp seeds
  • Smoothies with pea or collagen protein in a thermos
  • Tuna or salmon (put in small container with mayonnaise, avocado or in a sandwich)
And don’t forget the cold pack to keep it cool on hot days!
If you’re looking for some support with your children’s health, chat with one of our Naturopaths or book in consult with Naturopath Kimberley.
This article is intended to be informational only and represents the opinion of the author. It is not intended to be used as medical advice and does not take the place of advice from a qualified health care practitioner in a clinical setting. Please check with your healthcare practitioner before embarking upon any of the treatments discussed.