1 Month of Low-Carb Lunchboxes (FREE printable) (2024)

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Should kids be low-carb?

Everyone benefits from reducing their sugar, processed carbs, and junk food.

Many critics are confused and think when we say low-carb kids we mean NO carbs kids. It is also a myth that eating low-carb is restrictive, difficult, and lacking in nutrition.

Simply going back to real whole foods is what we are suggesting. It’s a great option for both you and your children. Quality protein, healthy fats, and nutrient-dense carbs from vegetables, nuts, seeds, berries, and low-sugar fruits.

You will notice from the images below, that some of the lunchboxes contain items that are higher carb than you and I may have in our day, but my emphasis is on whole food that is lower in carbs.

Whilst most children live off a diet of bread, juice, chocolate, granola bars, fruit yoghurt, goldfish, crisps, and sugary drinks, the lunch boxes below are a far cry from that and are based on unprocessed food with nutrition, quality protein, and healthy fats.

The effect of sugar on our kiddos

When children aren’t on the sugar roller coaster, concentration is more sustained, behaviour improved and their nutrition is phenomenal.

There are so many hidden sugars in foods these days (see below), especially ‘health’ foods. Sauces, cereals, muesli bars, dried fruit, and all the other “standard choices” are high sugar sources.

The World Health Organisation recommends no more than 12g sugar a day (3 tsp) for children, but this is exceeded each morning on cereal or toast alone, let alone toppings you might add.

It is the accumulation of sugars throughout the day that are concerning experts. Diet has a huge impact on brain development. We don’t realise how much sugar our children are consuming, but the effect it will cause is still unknown.

See Also

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How much hidden-sugar is in your children’s lunch box?

These fabulous graphics are from “That Sugar Film”. One man embarks on a journey of high sugar diet by eating “healthy foods” but are actually laden with hidden sugar such as low-fat yoghurt, muesli bars, juices, and cereals.

We buy low-fat healthy products in the belief they are better for us, but take a look at the label of some health products and prepare to be amazed.

Healthy options of juice and smoothies are also laden with sugar. Fruit juice contains as much sugar as fizzy drinks.

I know parents already have enough on their plate, so my goal with these low-carb lunches for kids is to make healthy eating extra-simple.

Always check labels for hidden sugars such as dried apple syrup, honey, coconut sugar, corn syrup, concentrated fruit juice, dried fruit, fructose powder, HFCS.

In fact, there are more than 50 names for sugar.

How to pack a quick healthy lunchbox

These low-carb kid-friendly meals are easy to put together. You can even mix and match items from the list below to create a bento box of sorts.

Vegetables

Read more: The Ultimate Guide To Vegetables

• peppers/capsic*ms
• olives
• salsa
• avocado
• salad
• lettuce
• cucumber
• cherry tomatoes
• carrot sticks

TOP TIP: Try to cut your veggies in different ways. Your children might just love carrot sticks, but not carrot slices. Or how about shredded carrots instead? Cucumber sliced or sticks. Cherry tomatoes whole or halved.

Fruit

Read more: The Ultimate Guide To Fruit

• frozen berries
• kiwifruit
• small apple
• small pear
• blueberries

TOP TIP: grapes and tropical fruit such as pineapple and mango are much higher in natural sugars. So be mindful of how much your children are eating. Sugar is sugar.

Expert tips and tricks

• Leftovers are KING!!! Try and make double dinners, or put a tray of chicken strips or sausages in the oven when the oven ison, then lunch is sorted for the next few days.
• I often use meat as a wrap with the filling inside. My children have started to love huge slices of lettuce for the ‘bread’ with cheese or ham inside.
• Processed meat – there is a lot of controversy regarding processed meat. There are many studies that are for/against nitrates/nitrites found in meat. We eat meat that has been processed as little as possible. Buy ham off the bone rather than the shaped luncheon slices, buy bacon with no preservatives and sugar, and buy meat as close to nature intended it.
• How low-carb you want to go depends on what your goals are. Those who are diabetic will restrict their carbs more strictly. Those who want to help their child lose weight or other health issues will set their own goals and limits. It’s all about being “carb appropriate”.
• Nut allergies – remember to check if your school has a nut-free policy. My 8-year-old is at Primary School so is not allowed to take nuts, whereas for my 11 and 13 yr old it is permitted. The lunch boxes above are from all 3 children and abide by their school policies (I wish there were a sugar-free policy).

If your child attends a school that has a nut-free policy, I have created an entire coconut flour recipe index for you.

More coconut flour recipes …

Leave a comment on what you add to your school lunches, we’d love to hear:

Best lunchboxes to use

Which lunch box you choose will be dependant n the age and dexterity of your child, and whether they prefer a hot, cold, or room temperature lunch box.

These are my favourite low-carb lunch box gadgets.

1-month healthy lunch box planner

You can see the images of the lunchboxes I packed over the past few weeks.

Printable list and recipes

Below are the recipes for the 1-month lunch box packing plan.

LUNCHBOX – PROTEIN RECIPES

• Chicken drumsticks – 4 ways
• Pizza chaffles
• Almond flour bread
• Salmon and cream cheese bites
• Spinach and feta pie
• Lamb kebabs and dips
• Keto bagels
• Cheesy chicken meatballs
• Meatloaf cupcakes
• Chicken nuggets
• Ham and egg cups
• Cauliflower sushi
• Pizza pockets

LUNCHBOX – “EXTRAS” RECIPES

• Pork rinds
• Grain-free granola bars
• Coconut flour choc chip cookies
• Sugar-free Louise slice
• Nut-free “peanut butter” cookies
• Keto pizza scrolls

Low-carb kids FAQ

Free resources and guides

Keto kids guides – the complete series

Take a look at my other articles on Low-Carb Kids and How To Start Low-Carb.

• Low-Carb Kids Page
• Low-Carb Kids 1 – tips and tricks
• Low-Carb Kids 2 – a printable guide to get your children involved.How to plan your lunchbox each day.
• Low-Carb Kids 3 – 2 weeks of school lunches and how to plan them.
• Low-Carb Kids 4 – how to make a low-carb lunchbox
• Low-Carb Kids 5 – healthy sugar-free after school snacks
• Low-Carb Kids – free printable PDF healthy sugar-free after school snacks
• Low-Carb Kids 7 — My guest post on Diet Dr, “How To Raise Children On Real Low-Carb Foodâ€.
• Low-Carb Kids 8 – How to help your child eat real food – with an action plan

Free lunchbox group

If you are just starting out and are beginning to pack healthy sugar-free lunch boxes, you’ll need lots of help.

You need to join my Low-Carb Lunch Cluband my closed group –Low-Carb Lunch Boxes.

They are packed with fun simple ideas and helpful practical tips

Come and see what I pack every day in my closed group –Low-Carb Lunch Boxes.

Come and join in the fun. I’ll see you there.

As you can see, creating healthy, wholesome low-carb lunches for kids is simple, delicious, and fun! Enjoy.