It’s that time of the year again. Kids are back in school, so you want to make sure you provide them with a healthy, satisfying lunch that includes protein.
Protein is one of our body’s main sources of energy. Sufficient protein intake is essential for a child’s growth and maintenance of muscles, bones, organs and regulatory functions. In addition, protein plays a key role in our body’s immune system and oxygen transport. Therefore, it is important to provide sufficient protein sources for your child.
Here are seven must-try protein-packed options for school lunches that are both healthy and delicious!
1. Almond Butter
Super simple and so delicious, you can pack almond butter in portable pouches for your kids to boost their protein. This can be used as a healthier alternative to peanut butter. Try squeezing it onto fruits like apples and bananas. Aim for a serving size of 2 tablespoons, which will provide 6 grams of protein and 180 calories.
2. Jerky
Jerky is a quick, delicious and convenient way to boost protein intake in any lunch. In addition to beef, tasty varieties now include turkey, chicken and salmon. One of my favorite jerky options has added dried fruit for natural sweetness. You definitely want to look for jerky that is nitrate-free and packed with at least 8 grams of protein in as few as 60 calories of jerky.
3. Snack Size Cheese
Snack-sized portions of cheese are a perfect grab-and-go protein boost option for lunch. Look for cheese that provides at least 5 grams of protein. Many cheeses offer a wide array of vitamins, including riboflavin, thiamin, niacin, vitamin B6, biotin and vitamin A. As an added bonus, cheese is also a good source of calcium.
4. Hard boiled egg
Hard-boiled eggs are a simple and easy household favorite. Eggs are packed with high-quality protein, B vitamins and minerals that are essential parts of a healthy diet. Pack a single hard-boiled egg to provide 6 grams of protein and 78 calories.
5. Sunflower seeds
Not only are sunflower seeds fun to eat, they also provide an excellent source of the powerful antioxidant, vitamin E. This healthy snack contains 3 grams of fiber and 7 grams of protein per ¼ cup serving. These versatile seeds can be eaten in a variety of ways, including in salads and trail mix, and they are very tasty on their own.
6. Nitrate-Free Deli Meat
Deli meats are an easy way to increase you kid’s protein intake. A serving with 2 ounces of meat typically contains about 10 to 12 grams of protein for as little as 50 to 70 calories. Look for nitrate-free options, with meat varieties ranging from turkey and ham to chicken and roast beef.
7. Homemade Protein Energy Balls
Last but not least, I love creating new recipes in my kitchen that the whole family can enjoy. Try this recipe to make chocolate peanut butter protein energy balls. Two protein energy balls are packed with 7 grams of protein and contain a total of 192 calories. With only six ingredients and no baking necessary, these are simple and easy to make and you can definitely have your kids help, too. They’re a fun and tasty treat your kids will love!
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Must-Try Options for Packing Protein in School Lunches originally appeared on usnews.com
