As we start back into the school year, packing lunches and snacks may feel like an unwelcome chore. To help, we gathered expert tips from the Kids Eat Right program, Blue Zones Project of Monterey County, and local baking pro Chef Cody Alias of Ad Astra Bread Co.
These local leaders offer practical advice to make school lunches easier, healthier, and more enjoyable—for parents and kids alike.
Local Tips for Healthier, Happier Lunches
Blue Zones Project of Monterey County, an initiative focused on building healthy mindsets and habits, recommends involving your children in the process of choosing and preparing their meals.
“These are great ways to get your kids involved, understand where the food they eat comes from, and get them excited about their meals!”
They suggest cutting produce into fun shapes, using sectioned containers for variety, and incorporating seasonal fruits and vegetables found at your local farmers’ market.
Kids Eat Right, a free, science-based nutrition program offered by Montage Health, encourages preparing foods in different ways—such as slicing, cubing, steaming, or toasting—to add variety and appeal.
They also highlight the importance of meal prep early in the week or the night before. Aim to include something from each of these four categories in every lunch:
- Protein
- Fruit
- Vegetable
- Whole grain
Try plant-based proteins like tofu, nuts, or beans, and whole grains like oats, quinoa, or sourdough bread.
🥪 Top Lunch Recommendations
- Smashed garbanzo bean and avocado sandwich on sourdough or whole grain bread (Blue Zones Project)
- Extraordinary bean dip with black-eyed peas, black beans, corn, bell pepper, avocado, and lime juice, served with tortilla chips (Kids Eat Right)
- Whole wheat tortilla wraps with hummus and fresh veggies (Blue Zones Project)
- Fruit burrito with sun butter, banana, strawberries, and blueberries in a whole wheat tortilla (Kids Eat Right)
- Black bean mango salad with baked sweet potato chips (Blue Zones Project)
- Hard-boiled egg and avocado toast (Kids Eat Right)
Make It a Family Affair
Kids Eat Right strongly recommends getting children involved in the kitchen. It helps them learn early nutrition skills, builds confidence, and encourages them to try new foods. Cooking as a family also fosters teamwork and bonding.
“When children help plan or prepare a meal, they are more likely to want to try the food and are proud of their work,” says the Kids Eat Right team.
They encourage creating “super snacks”—combinations of protein, produce, and carbs for balanced energy and satiety. Prepare grab-and-go snack containers and keep a list of healthy ideas on the fridge to stay inspired.
For store-bought options in a pinch, look for whole grain snacks with low sugar and sodium.
🍏 Healthy Snack & Side Ideas
From Blue Zones Project of Monterey County
- Apple with peanut butter
- Baked sweet potato chips
- Dates filled with almond butter
- Dark chocolate-dipped strawberries
- 100-calorie popcorn bag
- Pretzels
- Unsalted mixed nuts
- Peanut butter & banana sandwich
- Greek yogurt & berry parfait
- Baked tortilla chips & salsa
- Cucumber slices with lemon & chile
- Hummus & veggie whole wheat wrap
- Veggie sticks with hummus or guacamole
- Fresh fruit cup
- Avocado toast with pico de gallo
- Guacamole with baked lentil chips
- Rice cakes with almond butter & fruit
- Nuts with dark chocolate
- Banana chips
Sandwich-Making Tips from a Pro
Chef Cody Alias, head baker at Ad Astra Bread Co. and an alum of Michelin-starred restaurants, has a few sandwich-building secrets to share:
🥖 Sandwich Tips
From Chef Cody Alias, Ad Astra Bread Co.
- Use high-quality bread like Ad Astra’s ciabatta, focaccia, or milk bread loaves.
- Add a crunch factor—crisp romaine or chips give great texture.
- Sauce coverage matters: mayo, mustard, PB&J—whatever it is, spread it crust to crust. No dry bites!
New School Lunch News: Brigaid Joins MPUSD
Exciting update! Monterey Peninsula Unified School District (MPUSD) has just partnered with Brigaid, a national organization that brings professional chefs into schools to increase from-scratch cooking and improve meal quality.
Get ready for better-tasting, chef-led school lunches this year!
TO LEARN MORE:
- Blue Zones Project of Monterey County
A well-being initiative designed to make the healthy choice the easy choice. - Bring Kids Eat Right to Your School
Offered through Montage Health, this free program reaches elementary-grade students in 97 classrooms across 13 school districts.
📞 Call (831) 649-7218
📧 Email: kidseatright@montagehealth.org - Ad Astra Bread Co.
Known for its organic flours and two-day sourdough process, Ad Astra offers high-quality loaves perfect for sandwiches.
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