Healthy Summer Lunches for Busy Moms & Littles!

Summer hits differently when you’re a mom. The rhythm shifts, routines loosen, and suddenly you’re packing swim bags, chasing toddlers at splash pads, and trying to figure out what to feed everyone between sunscreen reapplications. I get it. Summer is incredible—and a little wild.

As a dietitian and mom, I know the importance of food that fuels both play and presence. We need lunches that work hard without making us work harder. That’s why this post is dedicated to healthy summer lunches that check all the boxes: real food, fast prep, and full of flavor. Whether you’re feeding picky eaters or fueling up after your own Pilates class, these meals are designed to support blood sugar balance, sustained energy, and fewer “I’m hungry again” whines 30 minutes later.

Because I only share what I truly use, I’ve partnered with NOW®—a trusted brand with clean, functional staples that make real food eating actually doable. Think almond flour, coconut oil, raw nut mixes, and avocado oil. These pantry heroes appear in the recipes below and help busy moms like you serve high-quality meals that actually nourish.

Let’s dive into the why behind smart lunch building—then grab those two summer-ready recipes you’ll want on repeat all season long.

Why Prioritize Protein & Healthy Fats in Summer Lunches?

Between playground sprints, splash pad races, and backyard cartwheels, your kids are burning through fuel faster than you can say “snack time.” And while fruit leathers and granola bars might be easy grabs, they often lead to a blood sugar spike… and crash. That’s when your little one suddenly becomes hangry again before you’ve finished cleaning up lunch.

That’s where protein and healthy fats come in.

A lunch that includes protein + healthy fats does three amazing things:

1. Supports balanced blood sugar (yes, even in kids!)
2. Keeps everyone fuller, longer (less grazing = more play)
3. Provides the building blocks for muscle growth, brain development, and sustained energy

Functional Ingredients That Make it Easy

Instead of overcomplicating things, I lean on versatile, nutrient-dense pantry staples from NOW® to quickly and confidently build summer lunches.

• NOW® Raw Almonds or Nut Mix – A fiber- and healthy fat-rich snack that’s great on its own or chopped into wraps, salads, or bowls. Nuts offer plant-based protein, magnesium, and crunch!
• NOW® Organic Coconut Oil – A tropical-tasting fat that’s heat stable (perfect for sautéing veggies or pan-frying salmon patties). It’s a great way to get saturated fats that fuel active bodies.
• NOW® Avocado Oil – Another kid-safe oil with a mild flavor that supports heart health and brain function.
• NOW® Almond Flour – This gluten-free baking alternative is rich in protein and healthy fats and sneaks easily into pancakes, muffins, or DIY chicken tenders.

Summer lunches don’t need to be picture-perfect or Pinterest-worthy. They need to work. So when you build meals that include a combo of veggies, a good source of protein (like chicken, eggs, or lentils), and a drizzle of fat (like olive oil or coconut oil), you’re setting your family up for success.

Beach-Friendly Bento Box

What’s in my beach bag? SPF, snacks, and this blood sugar-friendly bento box. As both a mom and dietitian, I know the key to surviving long beach days or road trips is smart prep. This isn’t about throwing in random snack bars—this is about packing real food, nutrient-dense fuel that holds up under heat, keeps little bellies full, and tastes like a treat.

The Beach-Friendly Energy Bite Bento is a summer lunch win: portable, protein-packed, and totally kid-approved.

Here’s what I include in our bento:

• CocoPRO Energy Bites (see recipe below): They’re made with NOW® organic rolled oats, almond flour, and coconut milk powder for fiber, healthy fats, and slow-release energy. Plus a scoop of protein powder to help balance blood sugar after those fruity bites!
• NOW® Pecans: Soft, safe for toddlers, and rich in healthy fat for brain support.
• Unsweetened Dried Apricots: Just fruit, no added sugar—because fruit doesn’t need help being sweet.
• Sliced Cucumbers + Hummus: Hydrating, crunchy, and fiber-rich. It’s the snack that hits reset after sticky fingers and sunscreen.
• Kiwi Slices or Frozen Berries: Fun to eat and naturally cooling on a hot day.

The best part? Everything stays fresh in a cooler bag and can be prepped in under 15 minutes. Moms, you deserve fuel too—grab a few extra bites for yourself while the kids snack.

CocoPRO Energy Bites Recipe

Serves: 12 bites

Ingredients:

• 1 cup NOW® organic rolled oats
• ½ cup NOW® almond flour
• ¼ cup NOW® coconut oil, melted
• 1 cup protein powder of choice
• 1 tbsp cinnamon
• 2 tbsp NOW® coconut milk powder
• 1 tbsp maple syrup or honey
• Pinch of sea salt

Instructions:

1. In a food processor, pulse oats, almond flour, coconut milk powder, cinnamon, protein powder, and sea salt.
2. Stir in chopped pecans if desired.
3. Add melted coconut oil and sweetener. Mix until sticky.
4. Roll into balls (or use a cookie scoop) and refrigerate for 30 minutes.

Mama & Me Protein-Rich Pasta Salad

This is not your average cold pasta salad. It’s a fresh, protein-packed mama + me lunch built to fuel hot summer days and keep the hanger at bay. We use NOW® Living Now Organic Multigrain and Cauliflower Elbows for extra fiber and texture (kid-tested, mama-approved!).

Tossed in a zesty lemon-Dijon dressing and loaded with veggies, it’s as good packed in a poolside cooler as it is eaten straight from the mixing bowl at home.

This salad features:

• Pasta with fiber and texture that even picky eaters enjoy
• NOW® Avocado Oil for healthy fat and a light flavor
• Broccoli and tomatoes for fiber and antioxidants
• Pecans for that soft crunch and a sneaky boost of protein

Protein-Rich Pasta Salad Recipe

Serves: 4

Ingredients:

Salad:

• 8 oz. NOW® Living Now Organic Multigrain and Cauliflower Elbow Pasta
• 1 cup cherry tomatoes, halved
• ½ English cucumber, chopped
• 1½ cups broccoli florets, finely chopped
• ¼ cup fresh basil, chopped

Dressing:

• 2 tbsp NOW® Avocado Oil
• 1 tbsp Dijon mustard
• Juice of ½ lemon
• 1 garlic clove, minced
• Salt & pepper to taste

Instructions:

1. Cook the Pasta: Follow package instructions, leaning toward the shorter cook time. Rinse with cold water and cool.
2. Make the Dressing: Whisk together avocado oil, Dijon, lemon juice, garlic, salt, and pepper.
3. Mix It Up: Toss cooled pasta with veggies and herbs.
4. Toss & Chill: Add dressing and toss well. Chill for 30 minutes to let the flavors come together.

Optional Add-ins: Add chopped NOW® Pecans or grilled chicken for extra protein!

Wrap Up: Real Food. Real Fun. Real Fuel.

Here’s your reminder that healthy doesn’t have to mean hard. Especially during the summer, when your schedule is full, your kids are hungry again, and the last thing you want is a complicated lunch recipe. These meals? They’re practical, protein-packed, and totally beach-bag-ready.

From my bento box staples to our Mama & Me Pasta Salad, each recipe checks the boxes for balanced healthy fat, blood sugar stability, and fiber—all with simple, clean ingredients you can trust. Thanks to NOW®, keeping real food on hand has never been easier.

Want to recreate these lunches at home?

👉 Shop NOW® pantry staples online or find them in-store. Use code [INSERT CODE] at checkout for an exclusive discount on your first order.

Whether you’re packing for a park date or prepping for back-to-school, these nourishing meals support growing littles and busy mamas alike.

Got questions about ingredient swaps or toddler-friendly tweaks? Drop them in the comments—I’m here for you.