Meal prep snacks for kids may be the most common meal prep you do. Store bought snack packs can cost a fortune and be terribly unhealthy. Plus making your own snacks can be a fun thing to do with your kids. Let’s go through some methods and tips for making it as easy, affordable, and healthy as possible.
Affordability
Popular snack options come at a premium but with the right approach to shopping you can save tons and deliver a better treat for the kids.
Bulk: The classic grocery shopping tip for saving money, buy in bulk. This is especially great for kids who can power through snacks quickly. Once you identify foods that your kids like of course. Consider finding a staple food that you can buy in bulk and build around with other smaller purchases. This way you save on at least some ingredients.
Mix & Match: Buying foods that you can easily mix and match to create new combinations can extend the usability of the food and keep variety. If you’re buying in bulk this is a good thing to remember. If you focus on the basic nutrients, see below, then you know you can cover the nutrient requirements while trying new combos.
Create Your Own: Kids often want what they see advertised but those cost more and come with a lot of additional sugar, salt, and refined ingredients. Instead, look at what’s popular and design your own DIY snack around it. It may not be brand name, but it’ll be better in every other way.
Make a List: Snack shopping can creep quickly if you don’t stick to a plan. Make a list or a budget and stick to it.
Required Foods: Consider being flexible on some items while important foods are required. If you take your kids shopping with you, communicate this ahead of time. Make sure they know that certain items are nonnegotiable, fresh fruits and veggies, while others are strictly limited, sugary foods.
Containers
Now that you have bought your foods, whether in bulk or not, you’ll need to store them and serve them. Bulk food containers are great and can extend the life of some foods. Containers can get expensive so don’t buy more than you need and potentially base your shopping on the type of containers you have available. Don’t buy more cereal if your cereal container is in use.
Meal prep containers can help prevent a mess from kids spilling snacks, they can also extend the life of the foods the day of, and they can make it more fun. Even kids eat with their eyes first. That’s why brand name containers are overly designed. Kids are more likely to eat their snacks and enjoy them if it’s fun. Get decent containers that have a good seal on them but unless you plan on only using them at home, don’t go for the most expensive.
Nutrient Balancing
A good snack for kids should balance nutrients. It may not always be possible to get every nutrient into every snack and that’s ok. Try to balance the snacks out over the week though. Below are suggested volumes but the exact nutrient needs come down to the individual. You can use these as a guide and you’re probably not going to measure them out to the gram but it gives you an idea of the amount for each nutrient.
1. Protein 5-10 grams per snack
- Why It’s Important: Supports growth, muscle development, and immune function.
- Good Sources: Greek yogurt, cheese, hard-boiled eggs, lean meats (like turkey or chicken), nuts, seeds, and peanut butter.
2. Healthy Fats 4-6 grams per snack
- Why It’s Important: Critical for brain development, energy, and nutrient absorption.
- Good Sources: Avocado, nuts and seeds, olive oil (for dressing veggies), nut butters, and cheese.
3. Fiber 2-4 grams per snack
- Why It’s Important: Fiber aids in digestion, helps stabilize blood sugar levels, and keeps kids full longer.
- Good Sources: Fresh fruits and vegetables, and whole grains (like oats and whole-grain bread).
4. Carbohydrates 15-20 grams per snack
- Why It’s Important: Carbohydrates are the body’s primary source of energy, which kids need for both mental and physical activity.
- Good Sources: Whole grains, fruits, and vegetables.
5. Vitamins and Minerals
- Why They’re Important: Various vitamins and minerals support immune health, bone growth, vision, and skin health.
- Good Sources:
- Vitamin A: Carrots, sweet potatoes, and other colorful fruits and vegetables.
- Vitamin C: Berries, oranges, and bell peppers.
- Calcium: Dairy products like yogurt, cheese, and milk, as well as fortified plant-based milks.
- Iron: Beans, fortified cereals, lean meats, and leafy greens.
Snack Ideas
There is a lot that you can do with snacks. There is so much more opportunity for creativity with snacks. Consider a theme. Different colors or shapes of foods. Play off of the holidays or your kids’ names. Tie it back to something they love. A little bit of creativity and effort goes a long way and it’s something they’ll remember forever. Food shapes memories and snacks are some of the most important foods to a kid.
Here are some ideas for meal prep snacks for kids.
- Fruit and Yogurt Parfaits
Ingredients: Low-fat yogurt, fresh or frozen berries, and a sprinkle of granola
Prep: Layer yogurt and berries in containers, adding granola right before eating to avoid sogginess. - Veggie Cups with Hummus
Ingredients: Carrot sticks, cucumber slices, bell pepper strips, celery, and hummus
Prep: Portion hummus in small containers, then place veggies in separate bags or jars. Keep hummus in the fridge until needed. - Apple Slices with Nut Butter
Ingredients: Apple slices and a small portion of almond or peanut butter
Prep: To prevent browning, dip apple slices in a bit of lemon water before storing. Add a small container of nut butter for dipping. - DIY Trail Mix
Ingredients: Unsweetened cereal, almonds, dried cranberries, sunflower seeds
Prep: Mix ingredients in a large batch, then divide into small containers for easy grab-and-go snacks. - Cheese and Whole-Grain Crackers
Ingredients: Pre-sliced cheese and whole-grain crackers
Prep: Portion cheese slices and crackers into small bags or containers for a simple, filling snack. - Hard-Boiled Eggs with Veggie Sticks
Ingredients: Hard-boiled eggs, carrot sticks, and cucumber slices
Prep: Boil eggs in bulk, peel, and store in the fridge with veggie sticks for a protein-packed snack. - Ants on a Log
Ingredients: celery, peanut butter, and raisins
Prep: Wash and cut the celery in 4 inch segments. Spoon the peanut into the crevice of the celery and smooth it out. Lastly add a few raisins on top.
Enjoy your time with your kids and make the snacks together. Allow for some indulgences within the snacks. It’s often better to teach portion control over completely ignoring candy altogether. Sugar isn’t bad for us, over eating it is.
