Back to School Lunch

It’s September and kids are heading back to school. I’ve got you covered, with my back to school grocery shopping favorites from Costco. This post is not sponsored or affiliated with Costco, these are simply my favorite choice snacks and foods, based on my personal, strict standards of choosing healthy, nutritious, organic and non-GMO, whole food based snacks while avoiding natural and artificial flavors as much as possible. While Costco has really amped up their game in providing more organic choices, not everything has clean ingredients, and I’m hoping to help you sort through all of the temptations and go right for the good stuff! In case you are not a member of Costco, I have linked some items from my list for you to purchase through Amazon instead. I would like to point out that Amazon prices can’t compete with Costco’s member pricing and will be higher in most cases, but the Prime delivery option or lack of Costco membership, may make it more convenient for you. Also, whenever you purchase an item I’ve linked to, I receive a tiny commission at no cost to you. 

Packing school lunches is actually relatively new for me, and I’m always on the hunt for healthy, nutritious and easy ideas. For the first few years of our childrens’ education, I homeschooled them. My husbands job kept him away so frequently, that for the first 10 years of marriage, we saw him an average of 3 random days a month and homeschool gave us flexibility to spend that time with him. That’s a whole other conversation! For now, I am drawing from my experience transitioning from eating home-cooked, real food meals right out of our fridge to preparing meals ahead of time for packing school lunches. I have to admit, I quickly came to understand how it’s so easy for one to resort to processed and packaged grab-and-go items for school lunches! It sure takes a lot of time and effort, on top of whatever else is happening in your day, to pack a nutritious school lunch. I want to help you accomplish packing healthier school lunches, while mom-lifing a  busy schedule!

Packing a healthy school lunch is important because children need so much more nourishment than the typical American “kid food” diet provides (I’m looking at you: cereals, breads, processed snacks!) Their bodies and brains are accomplishing the bulk of growth and development in the preschool and elementary school years, and we need to provide the nutrients necessary to support that.

Healthy eating in the home, and in school lunch boxes, is an opportunity to teach kids healthy eating habits they can carry through adulthood.

Let me help you with some school snack ideas straight out of Costco, and tips on how to craft a nutrient-dense, balanced school lunch whether you’re in a rush, or have more time to spare.

Big Little Bites School Lunch Framework

Let’s talk about the anatomy of a healthy, balanced meal for optimal child development! If kids are not getting certain fundamental nutrients in their daily diet, there is risk of delayed physical development, cognitive brain development and performance, deficiencies and cognitive and behavioral disturbances. Honestly, there are plenty of “kids food” snacks that our kids can completely do without because they serve no nutritional purpose. So how do we find snacks and foods they’ll eat, that are healthy for them?  If you’re not already stocking the foods below in your pantry, it may take your family some time to make the full transition, and that’s ok! If you stick with it and repeatedly introduce your family members to new foods, encouraging them to take two bites before deciding whether they like it or not – eventually they may realize they enjoy them! Either way, it’s never too late to incorporate healthy habits and be a role model in your family. If you’re struggling with picky eaters who turn their nose up at the sight of vegetables, fruit, or anything that’s not processed, one of the first steps I always recommend is to involve kids in grocery shopping and cooking. 

A super easy way to make them feel ownership over the food they eat, and educate them about healthy choices at the same time, is to let them be in charge of choosing the fruit and/or vegetable you’ll be eating for the next meal. On your next trip to the grocery store, walk around the produce department together and “discover” new things they may have never noticed. Who knows, maybe there’s a fruit or vegetable you’ve never heard of either! The kids and I love making an adventure out of this, and googling recipes and cooking methods for the new vegetable or fruit, when we get home. 

The next step is to have them help cook! One of my daughters LOVES salad, and is always game to make the dinner salad each night. Another daughter of mine, does not enjoy salad – however – when I put her in charge of making it, guess what? She is excited to eat it! That is a simple little psychology trick, all relating to “ownership” and “pride” for their choices and creations, to get them excited about trying new fruits and vegetables. 

Still having trouble convincing your littles to try a bite? Check out my friend Allison over at ‘Lil Pinkies Up! She has a super helpful “picky to persuadable method” and a “politeness policy” that are great tools and tricks to implement in your own home. 

Getting back to the meat and potatoes here (see how I did that?) There are essential real food nutrients we need to make sure to introduce children to, and include in their meals on a regular basis: proteins, healthy fats, carbohydrates, vitamin A, folic acid,  iodine, choline, iron and zinc.

The list below details some choices for each nutrient category, that you can mix and match. You’re going to notice a pattern and find many foods cross categories! You may also notice I’ve left out fortified foods, because I believe in making conscious decisions to obtain nutrients from natural, real food choices for the healthiest way of life.

Dairy also doesn’t make it on my list. Animal milk and it’s products are the top source for saturated fat in the American diet and are inflammatory foods in the body. Dairy has been linked to heart disease, diabetes, Alzheimers and certain types of cancer. Did you know that we are the only mammal to drink another mammals breast milk? You can read more about that, and how to build strong bones without it, in a future post I’m working on.

Beans, legumes, nuts, seeds and grains are mentioned often in this list, and in order to absorb the nutrients from them, I highly recommend sprouting them before consumption. It’s easy and fun, and you can learn how here. 

Protein

• Organic and/or Grass-Fed Meat
• Wild Seafood
• Beans
• Organic tempeh
• Peas
• Organic Eggs
• Unsalted Nuts
• Unsalted Seeds
• Organic or Non-GMO Edamame (in moderation, due to hormone)

Healthy Fats

• Flax Seeds
• Walnuts
• Wild Salmon
• Coconut Oil
• Extra-Virgin Olive Oil

Carbohydrates

• Nutritious Whole Grains (quinoa, barley, amaranth, brown rice, oatmeal)
• Organic Fruits (berries, apples, pears, oranges, banana, melon, kiwi)
• Organic Sweet Potatoes
• Organic Carrots
• Organic Peas
• Legumes
• Vitamin A
• Carrots
• Organic Sweet Potato
• Organic Spinach
• Organic Liver

Folic Acid

• Organic Spinach
• Organic Liver
• Beans
• Citrus Fruits

Iodine

• Seaweed
• Wild Seafood
• Organic Lima Beans (also known as butter beans)
• Organic Potatoes
• Organic Eggs
• Organic Prunes
• Redmond Real Salt (use code “BLB” for 15% off on their website)

Choline

• Organic Eggs
• Peanuts
• Organic Liver
• Sprouted Nuts & Legumes
• Seeds
• Lightly steamed cauliflower, cabbage, bok choy or broccoli

Iron

• Organic or Grass-Fed Meat
• Organic Liver
• Dark Chocolate
• Organic Sun-dried tomatoes & Tomato Paste
• Sprouted Legumes, especially Lentils
• Organic or Non-GMO Edamame (in moderation, due to hormone)
• Nuts & Seeds
• Organic Leafy Greens
• Organic Potatoes, with the skin on
• Hearts of Palm
• Dried apricots

Zinc

• Organic or Grass-Fed Meat
• Fish Nuts
• Legumes
• Nuts & Seeds
• Steel Cut Oats
• Organic Eggs
• Dark Chocolate

Favorite Finds at Costco

Do you have a large family like we do, or are you just trying to buy in bulk, to save trips to the grocery store and make life easier? Either way, check out these healthy, clean foods I buy on the regular at Costco. Costco has come so far with their organic choices, as well as providing more healthy food options, and I can’t wait to share my shopping list with you!

Cal-Organic Baby Carrots + Kirkland Organic Hummus Single-Serve Cups

Perfect pair for an anytime-snack, combining protein, fiber and carbohydrates. This hummus is made only with chickpeas, water, sesame tahini, sunflower oil, lemon juice, garlic, sea salt and cumin – pretty identical to how I make it homemade! Yay!

Natures Garden Organic Trail Mix Snack Packs

Organic nut, seed and dried fruit mix in individual portioned packets, with no added flavors or sugar. Good for your heart, and for your brain, providing protein, healthy fats and antioxidants.

Innofoods Organic Dark Chocolate Nuggets with Coconut + Super Seeds

It’s tough to find dark chocolate without soy lechitin or flavoring added! The ingredients in these organic, non-GMO premium belgian dark chocolate nuggets are just real food: Organic Dark Chocolate, Organic Coconut, Organic Pumpkin Seeds, Organic Sunflower Seeds, Organic Coconut Flour, Organic Cane Sugar, Organic Brown Rice Syrup, Organic Chia Seeds and Sea Salt. 

Organic Dark Chocolate Belgian Thins

Organic dark chocolate snack made with pumpkin seeds, sunflower seeds, buckwheat, goji berries, almonds and quinoa. While the majority of chocolate on the market is made with the unhealthy emulsifier, soy lechitin, this is another chocolate snack that is made with real ingredients: Dark chocolate (unsweetened chocolate, cane sugar, cocoa butter, vanilla powder), Sliced Almonds, Sunflower Seeds, Quinoa, Buckwheat, Puffed rice, Pumpkin Seeds (pepitas), Dried Goji Berries and Salt. These chocolate thins are so good, they are the first to go!

Harvested Sprouted Pumpkin Seeds

Eating sprouted foods is so incredibly healthy – the nutrition is amped up and they are easier to digest! Pumpkin seeds are so nutritious in and of themselves, being rich in iron, magnesium and zinc. 

Purely Pecans Grain-Free Granola Nut + Seed Crunch

Pecans, almonds, walnuts, sunflower seeds, honey, coconut, cinnamon and sea salt  all combine to make a breakfast or snack food rich in protein and healthy fats without grain and gluten. Switch up school morning breakfast by swapping this in, over traditional, processed cereals full of sugar and additives. When you don’t have time to make my favorite granola, serve this granola over dairy-free yogurt or mixed in with a little plant milk.

Rhythm Superfoods Roasted Kale with Sea Salt

Organic and non-GMO kale chips are a perfect savory snack when you’re craving something crunchy and salty but are striving to avoid processed crackers. Kale chips are packed with antioxidants, vitamin B and are one of the best food sources for vitamin K.

Organic Roasted Seaweed Snack

Crispy, salty roasted seaweed snacks are a superior alternative to veggie straws, potato chips and pretzels. Seaweed is LOADED with nutrients that are so beneficial to your growing child: protein, fiber, good-for-you carbohydrates, iron, iodine minerals, and vitamins A, B, C and E. Thanks to all of those nutrients and the fact that it’s  rich in antioxidants, seaweed also can protect the body from oxidative stress, reduce inflammation, help fight bad fats in our bodies, reduce the chance for type 2 diabetes  and help improve thyroid function. If you have a child that enjoys sushi, they are pretty much guaranteed to love this snack. 

Autumns Gold Grain-Free Granola Bars

These super clean granola bars have only 10 ingredients in them – and they are all real foods! It’s super unusual to find granola, energy or protein bars that don’t have additives, flavoring and soy, so we love buying these gluten-free bars made with almonds, pecans, maple syrup, organic honey, unsweetened coconut, pumpkin seeds, organic unrefined coconut oil, cinnamon, sea salt and vanilla extract. 

Skinny Pop Individual Popcorn Packets

Skinny Pop is an all natural, non-GMO popcorn made with just sunflower oil and salt. Popcorn is a healthy snack as long as it’s not made using tons of oil. Popcorn is low-calorie, high in fiber, contains free radical fighting antioxidants and is a good source of magnesium, phosphorous, zinc and manganese. I love that this packaged food isn’t made with canola oil, a major GMO (genetically-modified) crop in our country. The rapeseed plant, where canola oil comes from is genetically-modified to make it more tolerant to herbicide and to improve its oil quality. Canola oil is also heavily processed. Sunflower seed oil and canola oil have a lot of omega 6 fatty acids, which cause inflammation in the body, so I wouldn’t suggest cooking with them on a regular basis, but the small amount of sunflower oil in popcorn would be fine. Unfortunately, due to how many refined foods are consumed in America, most of us are already pushing boundaries with omega 6 fatty acids and not getting enough omega 3 fatty acids. 

Almond Flour Crackers

For much the same reason I prefer almond flour over traditional flour, these crackers are a healthier choice. These crackers are actually a blend of almond flour, sunflower seeds and flax seeds, increasing their nutrient profile to include vitamin E, iron and phosphorous. Do your kids love crackers to snack on? The best part about this choice, is the simple, real-food ingredient label: Nut and Seed Flour Blend (Almonds, Sunflower Seeds, Flax Seeds), Tapioca, Cassava, Organic Sunflower Oil, Sea Salt, Organic Onion, Organic Garlic, Rosemary Extract (For Freshness). That’s it!

Made Good Granola Minis

There is no better packaged granola snack on the market, then Made Good! In fact, I won’t purchase any other brand, due to the high sugar content or unwanted ingredients added to it. Check out this organic, gluten free, non-GMO granola snack that contains the nutrients in one full serving of vegetables from six different sources! 20 individually packaged, pre-portioned snacks in different flavors, come in a large bag and are great for a grab-and-go snack. For those sensitive to allergens, it’s important to know that MadeGood produces their granola in a facility free from the most common kinds of allergens; peanut, tree nut, soy, dairy, egg, fish, shellfish, gluten, and sesame. Also noteworthy,these granola clusters contain vitamins A, C, D, E and B6.

Sun Maid Organic Raisins

Grapes are consistently on the dirty dozen list, and raisins are consistently a favorite snack among kids. Since raisins are in fact dried grapes, the bulk organic raisins from Costco are my go-to for toddlers and kids to snack on! Although raisins are simply dried grapes, they contain three times the antioxidant capacity because their compounds are concentrated when they dry. Unfortunately, the sugars also get concentrated, so limiting the quantity consumed by kids, becomes important in terms of health. 

Nuttzo Organic 7 Nut & Seed Butter

Serving up 6g of protein and 910 mg of omega-3 ALA’s per serving, with zero added sugars – you can’t go wrong with this super nutritious spread! Elevate your PBJ game with cashews, almonds, brazil nuts, flax seeds, chia seeds, hazelnuts, pumpkin seeds and celtic sea salt. No added flavors, oils, sugars or preservatives – now that’s a win! Also be on the lookout for organic peanut butter and creamy almond butter at fantastic prices!

Organic Jam

I notice at Costco, you may not always find the same brand or type of one thing you buy on a regular basis. Jam is a perfect example! Costco is always switching up the brand and flavor they carry, but I’m always able to find organic, and enjoy the change up. I strive to only buy organic jam, because common jam and jelly fruits like berries, cherries and grapes, are usually on the Dirty Dozen list. 

Kirkland Dry-Roasted Almonds

A handful of almonds provides 6g of protein, 4 g of fiber, vitamin E, magnesium and calcium. Almonds are a plant protein rich in healthy fats and important protective antioxidants. Consumed in moderation, almonds are an excellent, healthy snack that reduces hunger and cravings. Almonds are great for reducing cholesterol, preventing heart disease, supporting healthy brain function and controlling blood sugar. 

Organic Applesauce

I love that this applesauce is unsweetened, meaning no sugar has been added. This box contains 24 pouches that are easy to throw in a lunch bag or for an on-the-go after school snack on the way to activities. Applesauce contains fiber and vitamin C, while remaining low in calories. Applesauce, even unsweetened, can pack a lot of sugar per serving so keep that in mind when including it as part of a balanced meal. 

Organic Strawberries

Obviously, since this is fresh fruit, it won’t always be available and in season – but at back to school time, get these 2 pound containers at super low prices while they’re hot! Strawberries contain the most vitamin C of any berry! I always choose organic, because berries are typically on the dirty dozen list, and you can’t beat Costco’s bulk pricing.

Frozen Organic Berry Medley

I love stashing organic berries in the freezer, to mix into oatmeal or top granola with! These also work great for school lunch boxes, because they are still cold by lunch time but soft enough to eat. Berries are low in calories and provide tons of antioxidants, vitamins (especially vitamin C)  and minerals. 

Organic Mixed Vegetables

I always look for these organic mixed vegetable medleys, to use in my favorite fried rice recipe, and the kids love it in their school lunch! I simply steam 2 C in 1/4 C water with a 1 tbsp of olive oil or butter and a sprinkle of real salt. If I have extra time, I add a clove of minced garlic and 1 tsp of curry while it’s steaming – the kids love the subtle flavor this imparts! 

Organic Frozen Broccoli Florets

Add extra vegetables to your kids school lunch, without the hassle of washing and trimming heads of broccoli. Broccoli florets come in multiple portioned packets within this larger bag, and you simply cut one open, drop them into a steamer basket in a pot with 1/3 C of boiling water and steam for 5 minutes. 

Organic Green Beans

I love buying fresh green beans in bulk at Costco. I divide this large bag, and use half at a time. One half of this bag makes enough green beans for a family dinner plus leftovers to stick in lunch boxes. Steamed plain and sprinkled with a little real salt and a sprinkle of olive oil, green beans make a great finger food for toddlers and kids alike. Green beans are a low-glycemic food that’s high in antioxidants, and a good source of vitamins A, C and K, calcium, magnesium and phosphorous.

Banza Rotini Made from Chickpeas 5-Pack

Everyone loves pasta, so why not make it count? Traditional pasta leaves much to be desired in the way of nutrients making it empty carbohydrates. Alternatively, this chickpea flour pasta is loaded with 25 grams of protein, 13 grams of fiber and 30% fewer net carbs while remaining low on the glycemic index. Since the calories are nutritious, this pasta won’t leave you feeling hungry shortly afterwards. Chickpea pasta is an excellent swap for traditional pasta in your favorite recipes! 

Organic Chia Seeds 2-Pack

Us parents, we can appreciate the fun that chia seeds offered in the 80’s ! Reintroduced in modern times, as a superfood – we now enjoy chia seeds as a delicious, vegan, naturally gelatinous pudding recipe, homemade jam and more! These little seeds are bursting with health benefits including omega 3 fatty acids, fiber, protein, calcium, phosphorous and zinc. A 1/2 c of chia seeds can produce enough chia seed pudding to feed our family of 6 for breakfast, and just 2 tablespoons of these seeds pack 4 grams of protein, 11 grams of fiber and 18% of the recommended amount of calcium! I love buying these chia seeds in bulk at Costco, because I get more for the money, and use them to make chia seed pudding for breakfast the night before a school morning. I load it up with fresh or frozen berries and the kids can scoop it themselves into bowls the next morning. 

Organic Dried Mangoes

I love that these sun-ripened mangoes are unsulphered. Many dried fruits are sulphured in order to preserve them longer, kill bacteria and lighten the color to make them more “attractive.” I personally prefer avoiding added ingredients whenever necessary and don’t need our mangoes sulphured just so they look a different color. I also like that unsulphured mangoes are naturally sweeter than their sulphured counterparts. Sulfites can be particularly unhealthy for those battling asthma, creating breathing problems, and some may even be allergic to it. Dried mango is a high-fiber snack and is great to pack into lunch boxes as an alternative to raisins. If you’re concerned you won’t eat them fast enough (I find that an impossible problem, personally! Haha!) you can simply store them in your freezer or refrigerator to extend their life. 

Lara Bars

I don’t consider Lara Bars to be a protein bar, I actually consider them to be an alternative to fruit since one bar can have 17 grams of sugar in it. Be aware of this when packing school lunch, and be sure to make it the only sweet included that day. That being said, what I love about Lara Bars is the super simple list of real food ingredients. For example, my favorite flavor, peanut butter chocolate chip, contains only dates, peanuts, chocolate chips and sea salt! That’s it! The range of flavors is extensive, but I stick with the reasonably priced bulk box from Costco, which comes with the peanut butter chocolate chip and chocolate chip cookie dough (nut-free). When I’m signed up to bring snack to one of the girls softball games or girl scout troop meetings, this is a go -to! 

Organic Quinoa

One cup of cooked quinoa boasts over 8 grams of protein and 5 grams of fiber. Quinoa is an ancient grain that’s not totally a grain (it’s a pseudo cereal!) but considered a whole grain nutritionally speaking, and is a great source of phosphorous, folate, magnesium and manganese. Confused yet? Compared to other grains you may cook for your family, quinoa is high in antioxidants, healthy fatty acids and is naturally gluten-free. I love switching this into our lunch or dinner rotation in place of rice once in a while. 

Organic Chicken

I was so excited when Costco began carrying organic chicken in their refrigerated section! Bulk organic chicken at low prices, means I can feed my family chicken that hasn’t been raised on feed laced with toxic pesticides. I try to make extra-big dinners intentionally, so that I can use leftovers to build school lunches. 

Organic Ground Beef

Also exciting! Costco carries organic ground beef in bulk, which means no hormones, no antibiotics and organic feed. These are great for making dinner, but I’ve also used a pound just to whip up some burgers or meatballs to pack in school lunches the night before. 

Organic Eggs

Oh how I love Costco organic eggs!!! Anyone else go through eggs at lightening speed in their home? Even with a child who has a severe egg allergy, we still seem to go through eggs super fast, and I really appreciate Costco’s bulk package of 2 dozen. Choosing the organic egg label over just cage-free, free range or natural, is the only way to ensure a clean, non-toxic food for your family and you can read more about what all of those labels really mean, here.