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The number one way to know what's really in your food - and how highly processed it is - is to read the ingredient label.
There are some products that you just know are total junk food without even seeing what's inside like Doritos, Coca-Cola, and pretty much any Little Debbie Snack. Then there are others that I don't think are so obvious (to the average shopper), for example... Cheese and crackers? Peanut butter and jelly with fruit? All white chicken strips with a smoothie? C'mon, you have to admit those combinations sound more innocent and not nearly as bad as a Swiss Cake Roll.
It's no secret that these are some of the combinations packaged up and sold as Lunchables. I can totally see the attraction to buying these "lunches" for your kids. There is no question that they are convenient for the adults and desired by (most) little ones.
But, at what point do we stop letting the benefits of convenience outweigh the importance of our children's health?
I know we are all busy. Let's face it though, we all have the same 24 hours in a day and it's up to each individual to prioritize what is important in their own life. I don't think one Lunchable is going to put anyone's health over the edge, but please tell me that we can all agree this is not what we should be feeding our children on a weekly basis.
Let's take a look at what's inside those Lunchables!
Lunchables Contain...
Ingredients you know are bad:
- High Fructose Corn Syrup
- Hydrogenated Oils
- Artificial Flavors
- Mechanically Separated Chicken
- Monosodium Glutamate (MSG)
- Sodium Nitrites
Ingredients you do not cook with at home:
- Sodium Diacetate
- Potassium Chloride
- Potassium Sorbate (Preservative)
- Monocalcium Phosphate
- Thiamine Mononitrate
- Monocalcium Phosphate
- Calcium Propionate
- Whey Protein Concentrate
- BHA and BHT
Ingredients that are mysteriously evasive...probably for a reason:
- Flavor
- Natural Flavors
I also find it interesting that the ingredients for Lunchables used to be listed on their website - because I saw them there with my own eyes earlier this year - but when I went to "copy and paste" the ingredients for this blog post they had strangely disappeared. Clearly the Lunchables people don't want us parents spending too much time thinking about this stuff. So I took the liberty to type them up for you (below) straight off the package.
Lunchable 1: Chicken Strips with Smoothie
Out of the three lunches highlighted here, this is the one that took me the longest to replicate. But (to make things more manageable) you could prepare the chicken nuggets and smoothies in big batches ahead of time and store them in the freezer. You can get the "knockoff" divided containers I used online or at Target or Walmart.
Lunchable Brand Ingredients:
Fruit Smoothie - Water, Strawberry Puree, Banana Puree, Apple Juice Concentrate, Orange Juice Concentrate, Ascorbic Acid (Vitamin C), Citric Acid, Natural Flavors, Fruit & Vegetable Extract For Color.
Breaded White Chicken Strips - Chicken Strips - White Chicken, Water, Potassium Lactate, Modified Cornstarch, Contains Less Than 2% Of Salt, Potassium Chloride, Dextrose, Sodium Phosphates, Carrageenan, Sodium Diacetate, Lemon Juice Solids, Flavor. Breading - Wheat Flour, Dextrose, Yellow Corn Flour, Modified Corn Starch, Wheat Gluten, Egg Whites, Whey [From Milk], Spices, Caramel Color, Salt, Paprika [Color], Onion Powder, Extractive of Paprika, Celery Seed Extract. Batter - Bleached Wheat Flour, Food Starch-Modified, Yellow Corn Flour, Dextrose, Flavor, Garlic Powder, Extractives of Paprika, Monosodium Glutamate, Caramel Color. Seasoning Blend - Enriched Bleached Wheat Flour [Bleached Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid], Egg Whites, Modified Food Starch, Salt, Garlic Powder, Onion Powder, Partially Hydrogenated Soybean Oil, Spices, Natural Flavor, Browned In Soybean Oil.
Chocolate Sandwich Cookies - Sugar, Unbleached Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate {Vitamin B1}, Riboflavin {Vitamin B2}, Folic Acid), High Oleic Canola And/Or Palm And/Or Canola Oil, Cocoa (Processed With Alkali), High Fructose Corn Syrup, Cornstarch, Leavening (baking Soda And/Or Calcium Phosphate), Salt, Soy Lecithin, Vanillin - An Artificial Flavor, Chocolate.
Ketchup With Starch Added - Water, Tomato Paste, High Fructose Corn Syrup, Corn Syrup, Distilled Vinegar, Sucrose, Salt, Potassium Chloride, Modified Food Starch, Soybean Oil, Sodium Benzoate And Potassium Sorbate (Preservatives), Dextrose, Onion Powder, Xanthan Gum, Guar Gum, Spice, Natural Flavor.
Homemade Version Ingredients*:
Fruit Smoothie - Bananas, Peaches, Raspberries, Kale, Milk.
Chicken Strips - Chicken Breasts, Egg, Butter, Breadcrumbs (Unbleached Whole Wheat Flour, Malt Extract, Yeast, Sea Salt), Paprika, Garlic Powder, Parmesan Cheese (Pure Cow's Milk, Salt, Rennet), Sea Salt.
Dark Chocolate - Chocolate, Cocoa Butter, Cocoa, Raw Cane Sugar, Vanilla Extract.
Ketchup - Tomato Puree, Sugar, White Vinegar, Salt, Onion Powder, Spices.
*Organic ingredients were sourced when possible. Not all ingredients in the "Homemade Version" are technically 100 Days of Real Food approved, but are still far superior to the store bought version.
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Lunchable 2: Ham and American Cracker Stacks
Call me old fashioned, but (in an ideal world) I think everyone's lunch should contain some sort of fresh fruit or vegetable. So I took the liberty of adding organic grapes to this one.
Lunchable Brand Ingredients:
Chocolate Sandwich Cookies - Sugar, Unbleached Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate {Vitamin B1}, Riboflavin {Vitamin B2}, Folic Acid), High Oleic Canola And/Or Palm And/Or Canola Oil, Cocoa (Processed With Alkali), High Fructose Corn Syrup, Cornstarch, Leavening (baking Soda And/Or Calcium Phosphate), Salt, Soy Lecithin, Vanillin - An Artificial Flavor, Chocolate.
Cooked Ham - Water Added - Chopped and Formed - Smoke Flavor Added - Ham, Water, Contains Less Than 2% Of Sodium Lactate, Potassium Chloride, Modified Cornstarch, Sugar, Sodium Phosphate, Salt, Sodium Diacetate, Sodium Ascorbate, Flavor, Sodium Nitrite, Smoke Flavor.
Pasteurized Prepared American Cheese Product - Milk, Water, Milkfat, Milk Protein Concentrate, Whey, Whey Protein Concentrate, Contains Less Than 2% Of Sodium Citrate, Salt, Lactic Acid, Sorbic Acid As A Preservative, Cheese Culture Enzymes, Oleoresin Paprika (Color), Annatto (Color), With Starch Added For Slice Separation.
Crackers - Enriched Wheat Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Vegetable Shortening (Soybean Oil, Partially Hydrogenated Cottonseed Oil With TBHQ And Citric Acid Added To Help Flavor), Sugar, Leavenings (Baking Soda And/Or Monocalcium Phosphate), Salt, Whey (From Milk), Soy Lecithin, Natural Flavor, Enzymes.
Homemade Version Ingredients*:
Dark Chocolate - Chocolate, Cocoa Butter, Cocoa, Raw Cane Sugar, Vanilla Extract.
Organic Ham - Pork, Water. Contains Less Than 2% Of The Following: Sea Salt, Honey, Cane Sugar, Celery Powder.
Cheddar Cheese - Pasteurized Milk, Salt, Cheese Culture, Rennet, Annatto Color.
TJs Whole-Wheat Wafer Crackers - Whole Wheat, High Oelic Safflower Oil and/or High Oelic Sunflower Oil, Salt.
Grapes - Grapes
*Organic ingredients were sourced when possible. Not all ingredients in the "Homemade Version" are technically 100 Days of Real Food approved, but are still far superior to the store bought version.
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Lunchable 3: Pizza with Pepperoni
A lot of people seem to think of pizza as "junk food," but if it's made with 100% whole-wheat crust, organic cheese and sauce, and accompanied by a "real" vegetable then what's so bad about it? I say dig in and, if you are a pepperoni fan, treat yourself to an organic version (Applegate makes one) on occasion.
Lunchable Brand Ingredients:
Pizza Crust - Wheat Flour (Enriched Bleached Wheat Flour [Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid], Whole Wheat Flour), Water Sugar, Glycerin, Soybean Oil, Contains 2% Or Less Of: Yeast, Vital Wheat Gluten, Mono- & Diglycerides, Salt, Xantham Gum, Calcium Propionate, Sorbic Acid, Natural And Artificial Flavor, Enzyme.
Pizza Sauce - Water, Tomato Paste, Sugar, Contains Less Than 2% Of Modified Food Starch, Garlic Powder, Salt, Onion Powder, Spice, Citric Acid, Dried Basil, Sea Salt, Potassium Sorbate Added As A Preservative, Xantham Gum, Natural Flavor.
Pepperoni Made WIth Pork, Chicken And Beef - BHA, BHT And Citric Acid Added To Help Protect Flavor - Pork, Mechanically Separated Chicken, Beef, Salt, Contains 2% Or Less Of Pork Stock, Spices (Including Mustard), Dextrose, Lactic Acid Starter Culture, Oleoresin of Paprika, Flavoring, Sodium Ascorbate, Sodium Nitrite, BHA, BHT, Citric Acid.
Pasteurized Prepared Mozzarella Cheese Product - Pasteurized Part-Skim Milk, Water, Milk Protein Concentrate, Salt, Cheese Culture, Whey Protein Concentrate, Sodium Citrate, Milkfat, Sorbic Acid As A Preservative, Enzymes, With Cellulose Powder To Prevent Caking.
Homemade Version Ingredients*:
TJs Whole-Wheat Pita - Whole Wheat Flour, Water, Honey, Yeast, Sea Salt, Ascorbic Acid.
Pizza Sauce - Tomato Puree, Oregano, Salt.
Pepperoni - Pork, Sea Salt, Contains Less Than 2% Of The Following: Dextrose, Celery Powder, Spices Paprika, Paprika Extract, Garlic, Lactic Acid Starter Culture.
Mozzarella Cheese - Cultured Pasteurized Part Skim Milk, Salt, Enzymes.
Carrots - Carrots
*Organic ingredients were sourced when possible. Not all ingredients in the "Homemade Version" are technically 100 Days of Real Food approved, but are still far superior to the store bought version.
Full Disclosure: I clearly had to purchase Lunchables in order to write this blog post. While taking the photographs and making the "knock off" versions I allowed my children to sample everything you see pictured here. I hope to raise children who don't just avoid highly processed food "because mommy said so," but instead because they realize it is far inferior. My older daughter didn't really like most of what she tried (and now knows what this stuff tastes like!), but my younger daughter, on the other hand, would eat anything and everything I put in front of her...including these. That is why I don't buy this stuff. If it's not around it is rarely ever an issue. Always a work in progress around here. :)
Victoria @ The Thrive Life says
This is a FANTASTIC post. I absolutely love it. And I absolutely love those reusable food pouches! Where in the world did you get them??
April says
You can order them on Amazon. They are called Little Green Pouch.
Jennifer says
Hi. My daughter loves the ones with cheese sauce and salsa. Do you have a homemade version of that one? I try and tell her that the cheese in the store bought one isn't even real cheese but she begs for them and lately I have refused to buy them. Thanks!!! LOVE your site.
Jeannette says
I would say get organic white corn tortilla chips, organic or homemade salsa, and homemade cheese sauce made with real cheddar and cream? I am sure you can find a clean cheese sauce recipe on a google search.
Sarah says
Strictly speaking this is not a real food recipe but it does yield a cheese sauce that has the same texture as that cardboardy stuff but, tastes like cheese, because it is real cheese! And it only uses a few ingredients, you can use organic cheese and cornstarch and evaporated milk if you so desire.
http://www.seriouseats.com/recipes/2010/09/cheese-sauce-for-cheese-fries-and-nachos.html
you can read the article as to how he came up with the recipe, it's pretty interesting.
Lori says
Did you package the pizza sauce yourself. If so... How
Assistant to 100 Days (Amy) says
Hi Laura. Yes, those are little bags called Zipzicles: http://zipzicles.com/. :)
Renee says
Do you use a cookie cutter to make the turkey fit on the cracker? What size would you use?
Assistant to 100 Days (Amy) says
Hi Renee. You can find the cutters that Lisa uses here: https://www.100daysofrealfood.com/my-kitchen-essentials/ and other lunch items here: https://www.100daysofrealfood.com/2012/08/24/my-favorite-school-lunch-supplies/. She probably used about a 2in round for these. ~Amy
Lindsey says
Where do you get these containers?
Assistant to 100 Days (Amy) says
Hi Lindsey. You can find them here: https://www.100daysofrealfood.com/2012/08/24/my-favorite-school-lunch-supplies/. And they are commonly available in stores like Target. ~Amy
PJ says
This is great what you did. You have it look so easy to create processed junk marketed for kids. One thing I'd like to add is stressing that Mono- & Diglycerides are BAD too and should be in your list. These two seem to be in everything and are just as bad as Hydrogenated Oils. Many fail to know this. The other thing I'd like to mention is I know you created these lunches to be comparable to lunchables - however I don't think chocolate in any form really needs to be part of a balanced lunch for kids.
Aaron says
Hi
Bob says
Yuck this is sick
Bob says
O
Mr. genius says
Oh thanks were talking about this at school very helpful!!!
Mel says
Hi, how do.you keep these cold until.lunch time? Thanks!
Assistant to 100 Days (Amy) says
Hi Mel. Lisa uses several ice packs. :)
maryb says
I don't understand the reasoning for pretending to your kids that you are giving them "Lunchables". Why not just make a healthy lunch and be honest and say I don't buy Lunchables because they are not healthy?
Assistant to 100 Days (Amy) says
Hi Mary. Our kids understand that we don't buy "Lunchables" for that very reason but I, personally, think it can ease the transition for kids who are just making the switch to real foods. I know it was difficult, at times, for my boys. They still have other children sometimes comment negatively about their "weird food". Beyond that, this post is s great example of how to take something that is relatively bad for kids and making it over in a simple way that any parent can also do. ~Amy
justine says
i think too, it can help the kids not feel like they are "so different" from other kids. i have a friend who has a kid with celiacs and wen she goes to birthday parties, she tries to duplicate the cupcakes in a way her daughter can eat so the daughter doesn't feel left out. i don't want my kids eating lunchables, but chances are, if they see all of their friends eating them, they will want to too. this way, they feel like they are getting the same stuff their friends get, without actually getting the yucky stuff in the lunchables. love this idea!
momonthesamepage says
I love love love the homemade lunch-ables. My 8 year old DAUGHTER loves them as well. I have taken left over ham and using cookie cutters cut the ham into shapes. She will only eat hot school lunch if it is something she really enjoys but I would say 95% of the time she will pack a cold lunch loaded with fresh vegis, fruits and a yummy pb (one ingredient) and honey (local and organic) sandwich.
Michelle says
Thank you for sharing this! I've been wanting to replicate a lunchable but with healthy ingredients ever since my 7 year old came home from school begging for them after seeing her friends eat them. I refuse to buy them but understand why they appear so appealing to children. What a great resource to find a balance between what our kids find cool and what we aim for with nutrition!
Angella says
Where did you find ham that is already cut into circles?
Assistant to 100 Days (Amy) says
Hi Angela. Lisa cut the ham herself to mimic the look of lunchables. Just use a small round bisquit/cookie cutter or a small juice cup. ~Amy
Carolynn says
I'd love to see nutritional information for all of these as well.
Assistant to 100 Days (Amy) says
Hi Carolynn. We do not provide nutrition information on our recipes. We want people focusing on eating real foods/more whole foods and less on numbers. Here are some posts which help explain our philosophy: https://www.100daysofrealfood.com/2013/01/04/healthy-eating-defined/, https://www.100daysofrealfood.com/2013/01/23/portion-size-matters/, and https://www.100daysofrealfood.com/10-reasons-to-cut-out-processed-food/ and https://www.100daysofrealfood.com/2011/04/29/mini-pledge-week-8-stop-eating-when-you-feel-full/. There are many tools available online which can help calculate nutrition details for recipes. ~Amy
eddb2000 says
Thanks so much for this! I've been looking for healthier pack-and-go stuff! 13 year olds care too!
Carie says
I just want to say how much I appreciate your honesty in all of your posts as well as all of the options and ideas.
Brenda says
Mechanically separated chicken is not exactly the equivalent of using a blender. Here is this Wikipedia article that explains the process. http://en.wikipedia.org/wiki/Mechanically_separated_meat
Nicky says
My question is where did you find little pouches of pizza sauce, and certainly where did you find "healthier" ones? Do they sell these in stores because I have never seen them! Thanks!
Abigail's Mommy says
Zipzicles
Morgan says
How long do these last in the fridge? Especially the pizza, and ham (turkey here lol) Could I make a weeks worth & store them?
Assistant to 100 Days (Amy) says
Hi Morgan. If all the ingredients are kept separated, you can easily have these prepped for a few days out. I would not add bread or crackers until the day of, as they can get a bit stale. ~Amy
Shaun Kane says
I can read everything in the article and nod, but the mechanically separated chicken isn't bad. In fact, Paleo Whole Fooders should be appalled that we would even separate the chicken at all. Real cavemen would eat real food. The whole animal, one bite at a time. Just because we used a machine to get our food ready, doesn't make it bad. You all have blenders, and processors and such, right?
Linda says
Great post. My Grand children are always wanting the store bought lunchables. This is a great and healthy alternative
Lisa says
This post is one of my favourites - thank you so much for taking the time to do it. Fantastic!
Heather Mama says
Thank you for this post! One day my son came home from school and said that Jacey was so lucky because her mom gave her lunchables every day (ICK!). I would never buy the store lunchables for my kids, even in the face of grocery store begging. It was at this point I began making my own version of lunchables featuring many of the same things you use to make your own versio nof lunchables. Problem solved and I can feel good about what I give my kids to eat. Love your website!
Organic food says
Great and informative post specially for moms that have problem of cooking and going for job at the same time. I can also try some of these dishes for my breakfast as well.
Laura says
Thank you so much for doing this article! You have inspired me to put in the "extra" work to provide healthy and nutritional meals for my family. I'm learning so much from your site on a daily basis. I come from a family that ate out for at least 2 meals a day. That's how I grew up. And now my job as a stay at home mom is to provide homemade nutritious meals for my family. It's been a challenge to learn this new skill but your site has given me so much knowledge. You've opened my eyes to so much convince foods out there and it shocks me every time I read a new post from you.
Thank you so much for your insight, experiments, recipes and knowledge. My family and I appreciate it so incredibly much!
James Broderick II says
Actually, one little nitpick: Potassium Chloride is actually available as "lite" salt by way of some brands...so yes you can cook with it at home.
Kari says
LOVE THIS!!! I am wondering - would you be able to put together a cost comparison per serving?
Assistant to 100 Days (Amy) says
Hi Kari. I'll be certain to pass on that thought! :)~Amy
Julie says
Thank you for this! I have been packing homemade lunchables for my milk-allergic first grader (usually with leftover roasted chicken cut into cubes) for a couple of years, but it never occurred to me to use homemade chicken tenders (we use a similar recipe w/ no cheese) or the pizza idea (he likes daiya vegan cheese). Great ideas as always.
For "dessert" I typically include a mini muffin or homemade brownies baked in a mini muffin tin - perfect serving size for a little guy!
Maija says
Round circles are really easy with a biscuit or cookie cutter. Depending upon the thickness of the meat, cheese, whatever, you could try a narrow mouth glass.
Bree (Skinny Mommy) says
What a great post! I am definitely going to share this one!
Kathleen says
Thanks...I just got an idea for my daughter's science project!
Janine says
This is great, thanks!!
Sometimes I am left overwhelmed after learning about the harmful things in our food. My favorite thing about Food Babe, is that you've already done the research and suggest healthy alternatives, instead of leaving us high and dry and overwhelmed. THANK YOU!!!
Holly Murray says
People by these products because they assume the food is safe; I mean its on a store shelf for purchase, how could it be bad for them???? Then there is the convenience; so many people these days have been introduced to modern technology, I mean you don't have to grate your cheese anymore, it comes shredded, so does lettuce and now hard boiled eggs pealed... we have become such a lazy nation. All that work you did above is awesome and any person who does it for themselves or their kids are true lovers of good health who are not lazy, who care about their health and take the time to make it happen... I really wish the wholesome good food on the right next to all these horrible lunchables were ready and available for purchase in a store.. what is wrong w/that idea??? Packaging real good food for a consumer to buy and eat??? Seems simple to me yet they don't do it! SAD...
Julie says
Love this! Could you (or someone) tell me where you got the individual pizza sauce packets? Thank you!
Julie says
Oops! Saw older comments! Got it!!
Kelli says
Thank you for this post. My son LOVES lunchables. I cringe every time I purchase one. I crisply hate myself because I do send him to school with him on a rotating basis but I take comfort in the fact that at least he's eating. Live the homemade versions. My son can tell the difference in the meat. He prefers the gross ones. I hope to expan his palate to a more healthier option. But until then I will do what I can. Please share: the meat you use-what is the thickness of the slice AND what do you use to cut the circles? Love this site btw.
Assistant to 100 Days (Amy) says
Hi there. The meat is pre-sliced Applegate Farms brand. Not sure of the exact thickness, though. And, you can find the round cutters here: https://www.100daysofrealfood.com/my-kitchen-essentials/. ~Amy
christy says
Hi. Do you have suggestions for made at home vegetarian lunchables? My daughter (3) typically eats rice, beans, avocado, and tomato for lunch or pasta with a little butter, parm cheese, and peas. Sending it cold is not working. At the moment we are trying to get her to try new things... and it usually ends up in a sour face... Just curious if you have ideas around whole food vegetarian lunchables for pre-school. I am a little stuck because we are in a nut free and coconut free class this year due to allergies. Thanks in advance for your time!
Denise says
thermos makes a soup cup that keeps stuff hot for 5 hours cold 7- its great for noodles and sauce, mac and cheese, soup, milk (when mine takes cereal for lunch) she could purchase milk but she never seems to have enough time to eat! target has them for like $10 I highly recommend as you can send all kinds of hot leftover stuff
Assistant to 100 Days (Amy) says
Hi there. Many, and perhaps most, of the lunches Lisa sends to school are vegetarian. My suggestion would be to comb through the school lunch roundup posts (there are several): https://www.100daysofrealfood.com/2013/02/04/school-lunch-roundup-iii/ and pull ideas from those. ~Amy
Sarah says
Any tips on cleaning those little green pouches? My kids love when I freeze leftover smoothies in them and send for lunch. I use a bottle brush and soapy water and then run through the dishwasher, but I never feel like they are a 100% clean. I seem to find little specks in the seams. Any tips out there? Or other ways to freeze smoothies (the tubes did not work in our lunch boxes either-- leaked on us)? Thanks!
Assistant to 100 Days (Amy) says
Hi Sarah. Sounds like you are being pretty thorough. :) Here is their FAQ page: http://www.littlegreenpouch.com/pages/faqs. ~Amy
Sarah says
Ok, so where did you find containers like that or did you just keep the ones from the Lunchables you bought? My daughter loves those stupid things and I would love to give her a healthier version
Assistant to 100 Days (Amy) says
Hi Sarah. You can find the Ziplock containers here: https://www.100daysofrealfood.com/2012/08/24/my-favorite-school-lunch-supplies/. :) ~Amy