Skip to Main Content
When it comes to feeding your tween or teen—or even yourself—lunch, it’s all about finding simple, quick, nutritious, and filling combinations. After all, you’re both always on the go and your teen seems to be hungry more often than not.
According to pediatric dietitian Kacie Barnes, MCN, RDN, LD, the building blocks for a balanced lunch for teens and adults actually look quite similar to younger age groups. So, think carbs, protein, fats, and fiber. “I absolutely still recommend Once Upon a Farm products for older kids,” Barnes says, “and I still eat them myself, too.”
Need some menu inspo? Barnes has 5 easy, balanced lunch ideas for teens and adults.
1. Turkey & Cheese Sandwich, Carrots + Crackers w/ Hummus, Nuts, and Applesauce
Assemble a turkey and cheese sandwich (ideally, on whole grain bread). Pack in a lunchbox with a side of carrots and hummus, some crackers, a handful of mixed nuts, and a Once Upon a Farm Strawberry Applesauce.
2. Hearty Salad and a Soft-Baked Bar
Craft a salad with whatever veggies your child likes (or you like), a protein source, and a dressing of choice. Pack it with a Once Upon a Farm Apple & Oat Soft-Baked Bar for dessert. “When I have a produce-heavy lunch like a salad,” Barnes says, “I sometimes miss a more substantial carb/fat item, so I love to grab one of these at the end of my lunch.”
3. Hard-Boiled Egg, String Cheese, Bell Pepper Slices, and a Refrigerated Protein Bar
A high-protein snacky lunch with very little effort? Score! Start with a hard-boiled egg, add a string cheese stick, some bell pepper slices, and a Once Upon a Farm Cinnamon Roll Refrigerated Protein Bar. “That lunch right there is an easy 20ish grams of protein with very little prep!” Barnes explains.
4. A Smoothie, Assorted Cheese, Pretzels, and Crackers
A quick smoothie (homemade or a Once Upon a Farm Berry Berry Dairy-Free Smoothie), Manchego cheese, and whole grain crackers. “If I’m feeling a little extra hungry or packing lunch for a hungry teen,” Barnes adds, “I’ll also throw in another side like some cottage cheese and pretzels, some pita chips and hummus, or some apple slices with nut butter.” Top the cottage cheese with fresh fruit for a touch of sweetness or a little bit of salt and pepper for a savory option.
5. Hard-Boiled Eggs, Nut Butter Toast w/Hemp Seed, Fruit & an Overnight Oats Pouch
Start with a Once Upon a Farm Apple & Cinnamon Overnight Oats pouch, add your fruit of choice, 2 hard boiled eggs, and half an English muffin or slice of whole grain toast with nut or seed butter and hemp seed sprinkled on top.
It’s easier than you’d think to make sure everyone in your family is having a well-balanced lunch, including mom and dad! Parents, you’re not only meeting your own nutritional needs, but you’re also modeling healthy eating habits for your kids.
