Lunch Ideas for Autism
Planning balanced lunches can be a struggle, especially when life gets hectic. If you’re feeling like you’re in a lunch rut, we’ve got your back with 15+ lunch ideas, filled with nourishing foods for kids. These lunches are simple, nourishing, and packed with kid-friendly favorites. Keep in mind that every child has a unique appetite, so you may need to serve your child bigger or smaller portions depending on how much they usually eat!
How to Build a Balanced Lunch
If you’re lost or don’t know where to start when packing a balanced lunch, we’re here to help! There’s a simple formula for building any healthy meal or snack, so you can apply this to every meal you plan. To make sure a meal is balanced, it needs to have fat, fiber, and protein. These 3 things help keep blood sugars from spiking and crashing, feed the body with building blocks for lasting energy, and will keep your child feeling full until the next meal or snack.
Here are some examples of lunch foods that contain protein, fat, and fiber:
Protein: Meat, Fish, Nuts and seeds, Eggs, Beans/Legumes
Fat: Avocado, Fatty fish, Nut or seed butters, Olive oil, Eggs, Coconut milk
Fiber: Fruits and Veggies, Gluten-free Whole Grains, Beans/legumes, Nuts and seeds
Lunchbox Favorites
Before you can pack lunch, you need some quality lunchbox items. Because plastic can contain harmful chemicals, we recommend using glass or stainless steel options. Here are some of our favorites:
Lunchbots - These have a few different configurations, and come with leak free dip containers as well.
Planetbox - This lunchbox is pricey, but durable, and comes in several different sizes.
Bentgo - Here’s a glass option if you feel your child will do okay with it. It works great for adults or meal prep lunches as well!
Stasher bags - These are great for sending along snacks or smaller items, and are free from BPA and other harmful chemicals.
Soft-sided Lunch Bag - This insulated lunch bag is perfect for storing your child’s lunch box and is leak-resistant.
Grab and Go Lunch Ideas
Now that we’ve covered the basics, here are some lunch ideas to get you started!
Turkey Avocado Wrap with carrots and an apple
Mini Pancakes with sunbutter and berries
Hummus with gluten-free crackers, cucumbers, and trail mix
Plain dairy-free yogurt with gluten-free granola, nut/seed butter, and blueberries stirred in, served with snap peas
Chicken meatballs, marinara dipping sauce, grapes (can serve meatballs on gluten-free bread for a heartier lunch)
Simple Recipes
PB Banana Sandwich (spread PB on gluten-free bread, place banana slices on top) served with bell pepper strips
Tortilla chips with ground beef, guacamole, and salsa, served with watermelon slices
Bean Burrito: Gluten-free tortilla filled with refried beans, served with avocado and salsa, with a side of kiwi
No-cook Stir-fry: Mix together ½ cup cooked brown rice, ¼ cup diced chicken, and ¼ cup red bell pepper. Mix in 1 tablespoon coconut aminos, and add salt and pepper to taste.
Pesto Pasta: Toss gluten-free pasta with dairy-free pesto, and add in your kiddo’s favorite veggies (shredded carrots, cucumber, bell pepper all work well) and protein (shredded meat or beans). Serve with pineapple.
Allergy-Friendly (Nut-free options)
Gluten-free pasta salad, served with orange slices
Gluten-free Pancakes and sausage links, served with jicama and blackberries
Sunbutter Muffin, served with sliced ham, celery, and grapes
Tuna pasta salad, served with pear slices
Bacon Ranch Chicken Poppers, served with salad and ranch and diced mango
The options are endless when it comes to packing a healthy lunch, so grab your favorite ideas from our lunch recipes and customize them to meet your child’s needs. If you’re looking for more inspiration, here’s a roundup of 40 more lunch ideas!
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BLOG WRITTEN BY KALEE LUNDMARK, MS, RDN
Kalee Lundmark is a Registered Dietitian Nutritionist and creator of The Crowded Table blog, where she shares family-friendly recipes focused on whole, nourishing foods the whole family will love.
You can find her on her website The Crowded Table
