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Back to School Lunch

I am all about the “bento box”–styled lunches; in other words, a deconstructed lunch. We often get stressed thinking about packing and making lunches, but thinking “deconstructed” makes it easier. You can add a few different items that make it balanced and fun for your child. If you have a “fussy eater” at home, try packing a deconstructed lunch using one or two items you know they love and introducing something they are less likely to eat (cue veggies).

Example lunch: Avocado egg salad, crackers, edamame beans, or chia pudding with berries.


Avocado Egg Salad Recipe

Serves 4


  • 8 hard-boiled eggs
  • 1 ripe avocado
  • Salt and black pepper to taste
  • 2 tbsp. olive oil
  • 2 tbsp. lemon juice
  • ¼ cup green or red onion, minced (optional)
  • 1 tsp. chili flakes (optional)


  1. Mash avocado and mix with salt, black pepper, and seasoning of choice. Stir well to get a cream-like consistency.
  2. Mash eggs with two forks. Add avocado mixture, green onions, lemon juice, and olive oil. Mix together well and adjust seasoning.
  3. Serve with crackers or in a sandwich.

*Keep refrigerated for up to 3 days.


Blueberry–Chia Seed Pudding

Serves 2


  • 3 tbsp. chia seeds
  • ¾ cup milk (I used canned coconut milk)
  • 1 tsp. vanilla extract
  • 1–2 tbsp. blueberry jam (or your child’s favourite)
  • Fresh berries for topping


  1. Mix together chia seeds, milk, vanilla, and jam. Place in airtight container and refrigerate for at least 3 hours. It should become gel-like.
  2. Serve topped with fresh fruit


Angela Wallace

A registered dietician with the College of Dietitians
of Ontario, personal trainer and family food expert
who specializes in women and child nutrition and
fitness, she loves helping families get healthy