What’s for Lunch? Cool Lunch Ideas for Hot Summer Days

By Rana Parker, MPH, RDN

Prep a variety of ingredients from each category below and stock in the fridge. When it’s time for lunch, kids can choose their ingredients to make into a wrap, a bowl, a salad, or keep it all separate like a snack tray. Let them experiment and get creative with their own ideas! 

Fresh vegetables: Raw veggies like leafy greens, shredded carrots, sliced peppers, cucumbers. Leftover cooked veggies are great too, especially roasted veggies

Protein: Cooked beans or lentils (canned or vacuum packed are quick and easy), hummus, boiled egg, or cooked chicken, turkey, or fish such as tuna, mackerel, salmon, shrimp

Starch/Grain: Quinoa, brown or wild rice, bulgur, pasta, potato, sweet potato; for wraps, bread, or crackers, choose 100% whole grain options.

Dressing/Spread: Mix olive oil & vinegar or citrus juice like lemon, lime, orange for a dressing, or buy premade dressing. Try avocado/guacamole, pesto, olive tapenade, or hummus.

Optional flavor booster: Herbs like parsley, basil, cilantro, mint; or add-ins like sun-dried tomatoes, roast bell pepper from jar add more flavor

Not sure what goes together? Try the combos below: