Lunchbox Legends: Meals That Matter

Waking up at 5:00 in the morning is rough–and having to prepare a delicious, nutritious lunch before school can seem like a daunting task. But skipping a healthy meal isn’t just a matter of convenience; it can directly affect how well students perform in class. According to the School Nutrition Association (SNA), “On average, students who eat school breakfast have been shown to acheince 17.5% higher scores on standardized math tests and attend 1.5 more days of school per year.” This is a powerful reminder that what we eat fuels not just our bodies, but our brains too. With smart planning and basic ingredients, students can enjoy meals that are both efficient to prepare and packed with the nutrients needed to stay focused, energized, and ready to learn.    

Creamy Avocado Toast (Costs between $1.75 and $3.00, depending on the brand, location, and if its store brand or organic ingredients)

Ingredients needed:

• 2 boiled eggs 

• ½ avocado

• 1 tsp Dijon mustard

• 1 tbsp greek yogurt

• 2 slices of a choice of bread

Recipe:

1. In a bowl, mash together the boiled eggs, avocado, mustard, and Greek yogurt. Set aside. 

2. Place a piece of lettuce on one slice of toasted bread. 

3. Spoon the mashed mixture over the lettuce, then top with the second slice of toast. 

4. Slice the sandwich in half and enjoy!

This Creamy Avocado toast is perfect for students that are running late to school, or simply want to enjoy a healthy lunch. This recipe uses key ingredients, packed with sources of fiber, protein, and other complex carbs. This recipe is also very customizable/adaptable, such as changing the type of bread for more fiber, opting for a low-fat Greek yogurt to reduce saturated fat, or adding spinach and sprouts for extra nutrients and flavour. 

Mediterranean Protein Wrap (Costs between $1.85 and $3.50, depending on the brand, location, and if its store brand or organic ingredients)

Ingredients needed: 

• Whole wheat tortilla

• 2 tbsp hummus 

• Sliced cucumber

• Bell pepper strips 

• Spinach 

• Shredded carrots 

• Your choice of meat (Optional) 

Recipe:

1. Warm the wrap slightly in a pan or microwave for easy folding 

2. Spread a thin layer of hummus over the center of the wrap

3. Add the fresh veggies, followed with the grilled meat (slices or chunks, based on preference)

4. Season the wrap with salt, pepper, or lime juice. 

5. Fold the wrap tightly like a burrito or roll it up.

6. Slice in half, secure with toothpicks if needed, and serve! 

The Mediterranean Protein Wrap is filled with flavor and nutrition. This tasty meal is high in protein with the grilled meat and hummus, which helps maintain energy throughout the day. It is rich in fiber, thanks to the fresh veggies and whole wheat wrap. This recipe is customizable with varying types of meats, veggies, or spreads to adapt to dietary/nutrition needs or taste preferences.

These recipes offer a balance of protein, fiber, and flavor, while being quick and easy to prepare-perfect for busy students who want something nutritious with mouthwatering flavours incorporated into them. Eating healthy may seem like a frivolous task, but many nutritious meals come with customizable ingredients that can be tailored to dietary needs, or to include the ingredients that are available at your home. Eating healthy doesn’t need to be hard, it just takes a few ingredients, along with a sprinkle of creativity.

School Nutrition Association. “School Meal Statistics.” Https://Schoolnutrition.org/, School Nutrition Association, 2022, schoolnutrition.org/about-school-meals/school-meal-statistics/.