Discover easy ways to reduce junk carbs and make easy healthy low-carb lunchboxes.
There is a 2-week lunch box diary for you, a free handbook, and 50 easy healthy snack ideas to get you started.
See at the end of this post for the list of the contents for each lunch box.
Should kids be lower carb?
Before I begin, I must always emphasise my kids are LOWER carb kids, not NO carb kids. This is the biggest myth I need to bust first and foremost. They still enjoy nutrient-dense carbs such as vegetables, limited low-sugar fruit, dairy, nuts, and seeds.
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I don’t count carbs at all for my children, but I know they live on a far LOWER carb intake (and more nutrient-dense) than almost every child I know.
Children will reap the rewards and benefits from eating real, unprocessed food and cutting down on sugar, wheat, and processed carbs. It helps keep their blood sugars stable and helps give them the correct nutrition they require for phenomenal growth and development.
Sadly, however, basing meals around starchy food is deeply ingrained in modern culture – and just mentioning low-carb eating in relation to growing kids can send some people into a panic.
Surely it means they’ll be missing out on something essential? Here, we take a closer look at the top ten myths and uncover the truth behind kids and low carb.
To read the full article – LOW-CARB KIDS TOP 10 MYTHS
How to slowly reduce junk carbs from kids
Having low-carb kids is possible. It seems incredibly daunting at the beginning when we have been so used to making a super quick sandwich, a packaged muesli bar and sugary fruit yoghurt. How do you start to make the change to remove the sugar and remove the ultra-processed food?
When junk food is taken off the menu, it feels like an impossible task each day, but like everything in life, you begin with baby steps. Begin by removing the worst areas of sugar and processed carbs one at a time.
- Juice/sugar-sweetened drinks – begin by diluting them or offering sugar-free versions. But long term, they need to stop completely. Drinks often provide 75% of a child’s daily sugar intake.
- Sugary grains/granola/muesli – this includes granola, muesli, meusli bars and granola bars too. They are just cookies by another name. Take a look at why breakfast is the new dessert.
- Chocolate/candy – cut back how many times each week these make an appearance, then only offer them only on special occasions and in limited quantities.
- Cakes/cookies – begin by cutting back, always try to offer savoury food options before sweet options. Start to try new sugar-free and low-carb recipes for sweet baking.
- Chips/crisps/fried food – these are a toxic combination of high carb and high unhealthy fat foods. See my Ultimate Guide To Healthy Oils and Fats to see why it is imperative to avoid fried food in seed/vegetable oils.
- Bread/pasta/rice – all they do is bulk up a meal and offer no nutrition. Instead, begin by reducing them and creating lower-carb nutritious alternatives instead.
If it seems to daunting, just promise to make 1 small change each week = 52 small changes in 1 year. Imagine if you had started a year ago?
You will slowly get into a new routine, and you also find new favourites which you rely on frequently.
Take a look at the easy-to-follow low-carb kids planner and take it easy. In the long run, it is more sustainable.
How to make healthy lunch boxes (3 quick tips)
- Begin by making just 1 bread-free and sugar-free lunch box each week
- Begin to reduce sugar-sweetened drinks – fizzy drink, flavoured milk, juice and liquid breakfasts
- Set a future date in your calendar to stop buying sugar – forever!!
Begin by thinking of your child’s favourite lunch box meal, and imagine if you can tweak it to become low-carb. There are some easy healthy recipes below.
Easy recipes for low-carb kids
All of my family-friendly recipes on the website are wholefood, low-carb, wheat-free, bread free, gluten-free, sugar-free, grain-free… and of course, are absolutely packed with nutrition. How?
Because we have got rid of the starchy fillers such as bread, pasta, rice, wraps, and all the sugary foods like muesli bars, fruit yoghurt, dried fruit, and juice.
Top 8 low-carb lunch box recipes
These are the top 8 family-friendly recipes for healthy low-carb lunchboxes below to try today.
- Gluten-free chicken nuggets – perfect for dinner and lunchboxes.
- Grain-free granola bars – the perfect lunch box filler and afternoon snack
- How to prep for 1 week of lunchboxes – video
- Almond flour bread – yummy healthy grain-free and gluten-free bread and toast
- Lemon and blueberry cupcakes – the perfect sugar-free treat
- Lunchbox kebabs and dip recipes
- 21 easy low-carb lunchbox recipes
- “Peanut butter” cookies – made with sesame seed paste instead
Low-carb lunchboxes (2-week diary)
It can be so hard to begin packing healthy lunch boxes so I am here to explain how it can be done slowly and easily, we all need the inspiration to make easy healthy sugar-free lunch boxes. But where do you go?
Below you will find 2 weeks of my children’s school lunch boxes to show you how easy they can be. You will notice fruit on there and some carrots, but remember, my kids are LOWER carb, not NO carb.
I have an 11, 14 and 17-year-old so I cater somewhat differently to each child’s appetite and taste. Sometimes they help me choose what goes in each day, and some days they will pack their own healthy lunch box.
And if you’re kids are refusing their greens, why not make my low-carb chocolate zucchini cake.
If your children are brought up with healthy food values, it may continue throughout their lives and may influence others. The entire concept of a healthy family is one we should all strive for. But remember, any step forward, is a great one.
Don’t be put off that it is too hard, be proud of any achievement and you are trying your best.
COOKBOOKS – MEAL PLANS – PANTRY
Low-carb lunch box diary
If you are wondering how to start healthy lunch boxes, begin by getting the right lunch box and changing just one compartment each week.
Baby steps make the transition an easier one for you and your healthy kids.
Low-Carb Kids – lunch box contents
- Monday #1 – cucumber, cherry tomatoes, ham off the bone, red pepper/capsicum, selection of nuts, pepperoni and cheese skewers.
- Monday #2 – salad with cheese and pepperoni, salmon crustless quiche, Babybel cheese, almond flour bread chicken sandwich, cucumber, black olives.
- Tuesday #1 – cucumber, red pepper/capsicum, nuts, lemon and blueberry cupcake, sliced small apple, prawn cocktail, leftover roast beef.
- Tuesday #2 – cucumber, sliced ham off the bone with brie, sliced small apple, natural unsweetened yoghurt and frozen raspberries, broccoli and cauliflower salad with bacon.
- Wednesday #1 – almonds, red pepper/capsicum, 3-seed bread, cherry tomatoes, pepperoni stick, ham and cheese layers, a small apple, tuna fishcake patty.
- Wednesday #2 – cucumber, cherry tomatoes, ham off the bone, a small apple, pepperoni and cheese skewers, walnuts and almonds.
- Thursday #1 – leafy green salad with leftover sliced sausages, brie, cherry tomatoes, strawberries.
- Thursday #2 – pear, almonds, leafy green salad with leftover roast chicken and sliced veggies.
- Friday #1 – broccoli, Brussels sprouts, red pepper/capsicum, Big Fat Surprise sliced, tuna fishcake patty, almonds, pumpkin seeds, sunflower seeds and coconut chips.
- Friday #2 – Babybel cheese, coleslaw, almond flour bread cheese salad sandwich, spiced chicken drumstick.
Low-Carb Kids – summary
I have written an entire series on low-carb kids. If you are new here you may wish to look at a regular lunch box vs a low-carb whole food lunch box. Every parent should read this post.
- Low Carb Kids 1 – tips and tricks
- Low Carb Kids 2 – a printable guide to get your kids involved. How to plan you lunchbox each day.
- Low Carb Kids 4 – how to make a low carb lunchbox, and more Low Carb lunchbox ideas
- Low Carb Kids 5 – healthy sugar-free snacks for after school
- FREE printable PDF Healthy Sugar-Free Snacks for after school
- Low Carb Kids 6 – an entire month of school lunch ideas
- Low Carb Kids 7 – My guest post on Diet Dr, “How To Raise Children On Real Low Carb Food”.
- Low Carb Kids 8 – How to help your child eat real food – with an action plan
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