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Updated September 1, 2026
It's hard to believe summer vacation is coming to an end. August means back to school for most families. New notebooks, pencils, and erasers are on the list of supplies. But don't forget to restock your pantry and fridge with foods and beverages that provide nutrients to help your children perform their best in and out of school. For help on how to plan complete balanced meals for your family, check out these tips:
Lunch Box Lesson Plan
Pack a well-balanced lunch by including your family's favorite foods and better snacks. If you don't have time to put together a lunch for your child, look for easy grab and go options found in our Deli.
Make Half Their Lunch Fruits and Veggies
Choose colorful fruits and vegetables:
- Fruits—red apples, purple plums, orange cantaloupes, yellow bananas, green grapes.
- Veggies—red grape tomatoes, green broccoli, orange carrots, yellow bell pepper strips.
Include Whole Grains
Look for the words “100% whole grain” or “100% whole wheat” on the food label, such as 100% whole wheat bread, whole grain crackers, whole wheat tortilla, brown rice, or whole wheat pasta.
Don't Forget the Dairy
Add low-fat string cheese, low-fat cheese cubes, or low-fat yogurt.
Add Lean or Plant-Based Protein
Try chicken, turkey, lean beef, lean pork, reduced sodium Deli meat, tuna, eggs, nuts, or nut butters.
Serve with…
Low-fat or fat-free milk, 100% juice, or water.
Complete Lunch Ideas
Fill a whole wheat tortilla with peanut butter and banana. Serve with broccoli trees and low-fat yogurt.
Or
Whole grain crackers, low-fat string cheese, hardboiled eggs, strawberries, and yellow bell pepper strips.
Smart After-School Snacks
Choose snacks containing foods that kids need to eat more of, including fruits and vegetables, dairy, and whole grains. Tip: To add protein to your snacks, include delicious dippers such as hummus, peanut butter, or low-fat yogurt.
Quick and Easy Fruit
No-sugar-added applesauce, fruit cups in 100% juice, apple slices, grapes, bananas, strawberries, raisin boxes. Try apple slices with peanut butter, or your favorite fruit with low-fat yogurt.
Nutritious and Delicious Veggies
Baby carrots, cut-up broccoli or cauliflower, grape tomatoes, bell pepper slices, snow peas, celery. Try celery with peanut butter and raisins, or baby carrots with hummus.
Portable Dairy
Single-serve low-fat yogurt or cottage cheese; low-fat string cheese or cheese cubes. Some smart snack ideas include cheese and fruit kabobs, or grapes with cheese cubes.
Whole Grains
Whole grain cereal, whole wheat tortillas, whole wheat crackers, and whole wheat English muffins. Make a homemade trail mix with whole grain cereal, dried fruit, and unsalted nuts.
Dinner Done
During the busy weekdays, it can be challenging to get a satisfying and balanced dinner on the table each night. Check out these tips for quick and easy family meals, ready to satisfy everyone at the table—even the kids!
Plan Ahead
Having a weekly meal plan in place before Monday morning comes along will help ensure you’re not struggling for ideas after work. Check out the Better Choice recipes on publix.com for simple yet complete meals for your family. Get everyone involved from the very beginning by getting their input for the food they would like to see on the weekly menu.
Keep it Simple
Family meals don't have to be elaborate to be balanced and taste good. Aim to have a protein, grain, and vegetable at each dinner. Use convenience items such as bagged vegetables and skillet sauces to create a quick and easy meal. Look for the Better Choice tags to select convenience items that are lower in added sodium, saturated fat, and added sugar.
Make Your Shopping List
Use your meal plan to create your shopping list. Take a few minutes to do an inventory of your pantry and fridge and write down anything that you need to buy to create your week’s meals. With a Publix account, you can create a shopping list customized for your preferred store. The aisle numbers of the items on your list will be added automatically.
Prep and Store Your Ingredients
If you are crunched for time on weeknights, chop and measure your ingredients on the weekends. You may even prefer to cook all of your meals over the weekend, and then freeze them to eat during the week.
Involve the Family
From planning and shopping to preparation and cleanup, the goal of family dinners is to spend time with each other. Give each family member a task to get everyone involved in the process. Even young children can help pick out recipes, prep veggies, and take part in cooking the meals.
Publix Health & Wellness.
Each wellness journey is uniquely personal. It’s about achieving your goals and feeling your best. Explore more dietitian-curated topics, resources, tips, and products that speak to you.