Healthy Meals for Kids During COVID-19 Lock-down!

During the COVID-19 lock-down, having children at home can make coming up with nutritious and fun lunch ideas challenging.

Here are some steps to follow and a few meal ideas to get you started!

1. Start with veggies and fruit.

2. Choose a protein, e.g. eggs, beans and lentils, tuna, salmon, chicken, tofu, and cheese.

3. Add a whole grain, like pita, whole grain flat bread, brown rice, whole grain bread, pasta or quinoa.

Meal ideas to try:

  • English muffin pizzas topped with veggies like peppers and mushrooms and a green salad

  • Homemade lentil soup with whole grain crackers

  • Egg omelet for lunch – add veggies and cheese

  • BBQ turkey burgers with a garden salad

  • Bean and vegetable burritos and a piece of fruit

  • Light tuna on whole grain bread with cut up veggies on the side

  • Veggie quesadillas with hummus and plain yogurt for dipping

Tip: some of these can be made ahead in larger batches to save on time (e.g. soup, burritos, quesadillas).

Go easy on yourself! As parents and caregivers you are doing the best that you can with all of the changes to daily routines. I wish everyone good health and enjoyment with family meals today and into the future.

Allison Smith, Registered Dietitian

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