I wrote about this almost two years ago and I get lots of questions about what to feed kids...esp picky kids. Let me first start off saying, no parent has it easy or perfect and no kid is easy or perfect. If I'm wrong here, please correct me! I ask my pediatrician TONS of questions at every visit and each kid brings their own stressors to the table.
Matthew won't eat fruit. Like he would rather skip a meal than eat a strawberry. I know this because it has happened. More. Than. Once. We don't feel like amazing parents in the moment, but what it has done is FINALLY gotten him to eat a blueberry. #winning (of course he picks the smallest blueberry possible when choosing, but whatever). Tyler hates tomatoes. He will take down pizza sauce, pico de gallo, spaghetti sauce, but try to feed him a raw tomato and be prepared to laugh so hard you almost choke. because that has happened too. :) To me! He is so dramatic about it that we had him allergy tested in case his body was alarming him about tomatoes, but nice try kid, allergy test came up NEGATIVE. Would you like a second helping of tomatoes anyone????
But seriously, my pediatrician said there has been NO CHILD IN THE UNITED STATES that was OFFERED FOOD and allowed themselves to STARVE. What does that mean? If you hold out and do tough love, they will come around. You might get a lot of judgement or dirty looks, but when it comes to parenting, you have to stick to your guns and do what is best for your family and ignore the rest. If you're ok with making multiple dinners, than maybe this doesn't matter. But I hate to cook and am not in the business of spending all night in the kitchen whipping up 2-3 different options. Our menu board says "eat it or starve" Enough said on that. Please don't judge us, we aren't judging you; parenting is so unique.
Try to choose foods from various groups, and have a few of each. I tend to always have dairy, meat, and fruit out because I feel like anything that has to be served cold isn't the easiest to send for lunch. I also make my granola bar recipe (found HERE) about 2 times a week so they ask for those quiet often. I've recently discovered switching Shakeology for chocolate chips cuts the sugar and keeps it clean, while adding more protein and fiber and less sugar. Win win.
As far as lunch ideas, I ALWAYS put a frozen yogurt tube or pouch in his lunchbox to work as an ice pack for is main meal. I'll either include a quesadilla or a ham (or turkey) sandwich and usually raisins, peeled oranges, or carrots. I want it to be healthy, but I also want it to be fast. When I get too fancy he comes home with most of his lunch and said he didn't have time. I stopped giving him apples because they brown and he tosses them and I'm not in the business of wasting money or food. I found that ham has more sodium, but turkey has more cholesterol so pick your poison. I do read the ingredients and try to buy lunchmeat without nitrates and sugar. Those just aren't necessary. Don't read the front, read the back :)
Bottom line, do what works best for your family!