10 Healthy Lunch Ideas for Teens Who Are Always Hungry

How do you feed the seemingly bottomless pit in your teenager’s hungry belly? Growing teens and their insatiable appetites can be difficult to meal prep for—especially when it comes to school lunches. With their busy schedules, rapidly growing bodies, and raging hormones, it’s important to give them the calories and nutrition they need every day. But what should you feed them?

Whether your teens want a hearty meal or a quick lunch they can grab on the go, keep reading. In this article, we share some practical lunch ideas for teens who are always reaching for their next snack.

1. DIY Burrito Bowls

Burrito bowls are a versatile and filling option that teens can easily customize the night before their school day. Start with a base of Mexican rice or quinoa for complex carbohydrates. Add black beans, grilled chicken, or ground beef for protein, and top with avocado, salsa, cheese, and a variety of veggies like bell peppers and corn. These bowls can be prepared in advance and portioned into Tupperware containers for a quick grab-and-go lunch. Don’t forget a fork!

2. Protein Wraps

Wraps are a convenient option for teens who need a portable lunch. Use whole-grain tortillas or plain pita bread and fill them with lean proteins like turkey, chicken, or grilled tofu. Add hummus or avocado for healthy fats and include plenty of veggies like spinach, cucumbers, sprouts (if they’re willing to eat greens), and tomatoes. Wrap it all up tightly and store it in the fridge for an easy lunch option that teens can grab on their way out the door.

3. Salad in a Jar

Mason jar salads are not only visually appealing but also practical for busy teens. Layer ingredients starting with dressing at the bottom, followed by hearty ingredients like chickpeas or grilled chicken, and top with leafy greens. This method keeps the salad fresh and prevents sogginess. Teens can shake the jar and enjoy a nutritious meal packed with fiber and protein. You can opt for plastic jars that are anti-rust and non-breakable if your kids are rowdy and you don’t want to deal with broken glass.

4. Homemade Energy Bars

For a quick and nutritious snack, homemade energy bars are a great option. Combine oats, nut butter, honey, and a mix of seeds and dried fruits. Press the mixture into a pan, refrigerate, and cut into bars. These bars are rich in healthy fats and protein, providing a sustained energy boost throughout the day. Your teens can grab a few bars, place them in a ziplock baggie, and be on their way.

5. Pasta Salad with Pesto and Veggies

Pasta salad is a filling option that can be made in bulk and enjoyed throughout the week. Use whole-grain pasta for added fiber and toss with pesto, cherry tomatoes, mozzarella balls, and spinach. This dish is not only delicious but also provides a good balance of carbohydrates, protein, and fats.

6. Mini Quiches

Mini quiches are a protein-rich option that teens can make themselves. Use muffin tins or quiche tins to bake a mixture of eggs, cheese, and vegetables like bell peppers and onions. These mini quiches are easy to store and can be eaten cold or reheated, making them a perfect option for a hearty lunch or snack.

7. Greek Yogurt and Fruit Parfaits

For a lighter yet satisfying option, Greek yogurt parfaits are ideal. Layer Greek yogurt with granola and a variety of fruits like berries and bananas. Greek yogurt is high in protein, while granola and fruits add fiber and vitamins. These parfaits can be prepared in advance and stored in the fridge for a quick breakfast or lunch. Top with peanut butter granola and protein powder for extra sustenance. 

8. Nut Butter and Banana Roll-Ups

Nut butter and banana roll-ups are simple yet nutritious finger foods. Spread almond or peanut butter on a whole-grain tortilla, place a banana in the center, and roll it up. No need to cut it! However, if your teen prefers, they can slice it into thirds for easy consumption. This snack is rich in healthy fats and carbohydrates, providing a quick energy boost.

9. Leftover Stir-Fry

Use dinner leftovers for a quick and easy lunch that your teenager can look forward to at lunch. Stir-fry a mix of proteins like chicken or tofu with vegetables such as broccoli, sugar snap peas, and bell peppers. Serve over brown rice or quinoa. This meal is not only filling but also ensures that teens receive a balanced intake of nutrients.

10. Homemade Lunchables

What teenager doesn’t love Lunchables? Instead of the unhealthy preservative-loaded options at the grocery store, encourage your teen to make their own. Let them choose one or two deli meats, sliced cheeses, crackers or chips, a dipping sauce, and a side of fruit or vegetables. Pack into plastic, reusable Bento boxes or Tupperware with compartments. Send them off with their savory treat—and don’t forget a little surprise dessert at the bottom!

Family Daily: Healthy Meal Ideas for Busy Teens and Families

Providing teens with hearty and nutritious lunches is essential for their growth and development. By trying some of these practical lunch ideas for your teens, you ensure they stay energized and focused throughout the day while staving off their unbelievable hunger levels for at least a few hours.

For more family-friendly meal planning tips, recipes, and shared family calendars, download the Family Daily app today to make everyday life less stressful.