Key Takeaways

• Eggs are a quick, versatile protein that makes building balanced lunches efficient and nutritious for all ages.
• DIY lunchables pair convenience with nourishment, combining protein, complex carbohydrates, vegetables, fruit, and healthy fats for optimal energy and satisfaction.

Back-to-school season has officially arrived, and that means lunchbox decisions are front and centre. My daughter Ella is starting elementary school this year, and she’s made one thing very clear: a cute lunchbox makes everything taste better. As a registered dietitian and a mom, I also know that once school starts, mornings move fast, and are sometimes chaotic. We need lunches that come together quickly, fuel us, and still pass the taste test.

This August, I’ve partnered with Egg Farmers of Ontario to share how eggs can be the foundation of easy, balanced lunchable-style meals for both kids and adults. Eggs are affordable, packed with high-quality protein, and provide key nutrients like choline and vitamin D. This Green Tahini Egg Salad recipe has become one of our go-to lunchbox staples, pairing well with crackers, veggies, and simple sides. Whether you’re packing school lunches or prepping meals for work, these DIY lunchables are designed to make busy days feel a little more manageable.

Why DIY Lunchables (or Compartmentalized Lunches) Work Well

Growing up, getting a ham and cheese Lunchables® pack felt like a big deal; I loved the compartmentalized food and the freedom to build your own. 

Kids love having choices, and there’s something empowering about deciding what goes in each section and how it all comes together. That same concept is exactly why DIY lunchables work so well with kids today. When children get to choose which veggies, fruits, crackers, or proteins go into their lunchbox, they’re far more invested in eating it.

As a parent and a dietitian, I now appreciate why my mom leaned toward homemade lunches. While packaged lunch kits are convenient, they often come with higher sodium, added sugars, and a higher cost for relatively small portions of processed foods. DIY lunchables keep the fun, build-your-own element kids love, while giving parents more control over ingredients and portions. Plus adults love them too, so you can make their lunch and yours at the same time. 

Dietitian Guide to Creating A Satisfying Lunch Box

First and foremost, we want to pick a lunchbox that your kiddo likes. Presentation matters, containers included! That’s why I let Ella pick out her own lunch box and bag (Amazon has a great selection or checkout your local Target or even the dollar store). When kids feel excited about what their food is packed in, they’re more likely to actually eat what’s inside. 

Now, let’s talk about what makes up a balanced lunchable. The 2211 framework developed by a fellow Dietitian Susie Kundrat, provides an effective formula about how much we should include in each meal:

• 2+ oz of protein: Eggs are a standout protein choice for school lunches. They deliver all nine essential amino acids that growing bodies need, making them a true complete protein. Eggs are also a source of choline for brain development, along with vitamin D, B vitamins for immune function (Egg Farmers of Ontario). 

Ella recently likes to have marinated jammy eggs inspired by the ramen place we went to. Another way we like to enjoy the eggs is veggie scramble, topped with cheese.

• 2+ servings of vegetables and fruits: Chopping colorful vegetables into fun shapes or pairing them with a tasty dip (like a yogurt ranch or the egg salad itself) can make them more appealing.
• 1 Whole grains or complex carbohydrates: Whole-grain or seeded crackers, whole-wheat pita, pasta, brown rice cake, and quinoa offer carbohydrate, fibre, B vitamins, and sustained energy, perfect for school or work. 
• 1 Healthy fats source: Options include a handful of seed & dried fruit based trail mix (avoiding nuts to keep it school safe), cheese cubes, olives, and guacamole. Fats are important to keep you fueled longer and enhance the taste of your food. 

How to Incorporate Vegetables in Your Lunch Box with Picky Eaters 

One of the most common concerns I hear from parents is that their kids “don’t like vegetables.” I always remind families to zoom out and focus on overall eating patterns, not on a single meal. Many children naturally gravitate toward fruit before vegetables, and that’s okay. If Ella’s lunchbox doesn’t include any vegetables one week, and instead includes blueberries and apple slices, I’m not worried. She’s still getting fibre, vitamins, and important nutrients from fruits.

Building comfort with vegetables takes time and repeated exposure. To encourage curiosity and willingness to try, I’ve found a few simple strategies especially helpful: serving vegetables in fun shapes, pairing them with a dip, or mixing them into familiar favourites like egg bites or muffins.

Here are some easy ideas to make veggies more fun and appetizing:

• Veggie frittata bites
• Stuffed mini sweet peppers with egg salad
• Chocolate Zucchini Muffins
• Veggie stick (carrot, celery, cucumber, sliced bell pepper) with dip

Other Tips for Packing a Balanced Compartmentalized Lunch Box: 

To make packing lunches efficient and nutritionally sound, here are the tips I follow to ensure success in time and feeding the family: 

•  Think About Proportions: According to the Canadian Food Guide, fill half your lunchbox with veggies and fruit, one-quarter with protein, and one-quarter with whole grains. This helps balance blood sugar and keeps energy steady throughout the day. If you follow this method, or Dietitian Susie Kundrat 2211 framework, they support the same goal. Choose the method that works for you. 
• Involve Kids in Prep: Kids are more likely to eat what they help make. Let them assemble their box components and when you grocery shop, let them pick the veggies and fruits they want to include. Ella helps me fill up her lunch containers and chooses two of her veggies and fruits. Sometimes half her lunchbox is all fruit and no veggies and that’s ok too! 
• Prep Ahead to Save Time: Make the egg salad and parfait cups on the weekend, and store them in airtight containers for quick assembly all week long. Hard-boiled eggs keep well in the fridge for up to 5 days. Pack an ice pack when taking eggs and other proteins for lunch. 
• Use Canned Food: Canned foods are a lifesaver when fresh produce is running low or leftovers are already spoken for. Options like canned salmon, tuna, chickpeas, or beans are affordable, shelf-stable, and ready to use in minutes. They add protein, fibre, and healthy fats without any extra prep, making them easy to pair with other foods you already have on hand.
• Invest in a Hot Food Thermo & Ice Packs: A good hot food thermo is a game-changer during the colder months. It allows you to pack warm options like soup, chili, or pasta and keep them hot until lunchtime, no microwave required. This not only expands your lunch options but also takes the pressure off finding or waiting for a microwave, which can be too difficult and unsafe for littles to operate anyways. 

Pack an ice pack when packing eggs and other proteins for lunch. 

A Weekly Egg-Based Lunch Menu

We simply love eggs in our house; I know I can rely on eggs to support Ella’s protein and nutrient needs; but I also know that because she loves them, if I am stumped for what protein to offer her, I can always pack them.  

Here’s a balanced, egg-focused weekly lunch menu that’s kid- and adult-friendly, easy to prep, and flexible. All the egg recipes can be prepped over the weekend. Cut up the vegetables and fruits ahead of time to make packing lunch easier!

Monday: Green Tahini Egg Salad (see recipe below) with whole-grain crackers

Tuesday: Mason Jar Southwest Salad

Wednesday: Green Tahini Egg Salad wrap (add lettuce)

Thursday: PB & J with Homemade Chia Berry Jam

Friday: Egg & Cheese Omelette on a whole-grain English Muffin (add lettuce, tomato, and cucumber)

Then, you can ask your kid(s) to choose one from each of the category below:

• Veggie: Cherry tomatoes & cucumber slices; Carrot and celery sticks with hummus; Mini bell peppers and snap peas; Steamed green beans; Steamed broccoli florets
• Fruit: Apples; peaches; grapes; orange; banana; strawberries; blueberries; melons; mango; plums
• Snack: Mini cookie stuffed parfait with berries; yogurt with granola and berries; dried edamame and rice cakes
• Fat: avocado spread; cheese slices or cubes; seed butter; roasted nuts; olives or salad dressing/dip

Encouraging choice fosters independence and gives kids a sense of ownership over their meals. 

DIY Lunchable Inspiration for All Ages 

Below is a delicious combination you can pack for lunch all week: a Green Tahini Egg Salad with crackers, crunchy veggies, and individual cups of cookie stuffed parfait with berries, perfect for dessert or a sweet snack.