Written By Missy Bryson, MSN, APRN, CNP

At Cincinnati Breast Surgeons (CBS), we understand that mom life is always busy — and when you’re also managing a breast cancer diagnosis or recovery, even everyday tasks like packing school lunches can feel overwhelming. As the back-to-school season approaches, we want to offer support, encouragement, and practical tips to help you nourish your children (and yourself!) without added stress.

This guide is designed to help you create healthy, easy-to-prepare lunches that work for your energy levels, treatment schedule, and nutritional needs — all while keeping your kids happy and fueled for the school day.  As an added bonus – these tips are great for all busy moms who need some help once in a while!

1. Keep It Simple — and Balanced

You don’t need to reinvent the wheel. A healthy lunch doesn’t have to be elaborate. Aim for a balance of:

• Protein (e.g., turkey, hummus, hard-boiled eggs, Greek yogurt)
• Whole grains (e.g., whole wheat bread, brown rice, quinoa)
• Fruits and veggies (fresh, frozen, or pre-cut for convenience)
• Healthy fats (e.g., avocado, nuts, seeds)

Pro Tip: Use a bento-style lunchbox to make packing easier and more visually appealing for kids.

2. Batch Prep When You Can

On days when you have more energy, consider prepping a few items in bulk:

• Mini sandwiches or wraps (freeze extras!)
• Cut fruits and veggies stored in snack-size containers
• Homemade trail mix (nuts, seeds, dried fruit, whole grain cereal)
• Boiled eggs or grilled chicken strips for quick protein

Even prepping just one or two components ahead of time can make mornings smoother.

3. Make It a Family Activity

If your kids are old enough, involve them in the lunch-packing process. It teaches independence and gives you a break. Let them:

• Choose from a list of healthy options
• Assemble their own sandwiches or snack boxes
• Help wash fruits or portion out snacks

This not only lightens your load but also empowers your children to make healthy choices.

4. Don’t Forget About You

It’s easy to focus on your kids and forget your own needs — but your body needs nourishment, especially during or after treatment. Try:

• Leftovers from dinner packed in a thermos
• Smoothies with protein powder, greens, and fruit
• Simple wraps or salads with pre-cooked protein
• Snack boxes with nuts, cheese, fruit, and crackers

Keep grab-and-go options on hand for days when you’re too tired to cook.

5. Use Shortcuts Without Guilt

Pre-packaged doesn’t mean unhealthy. Look for:

• Low-sodium deli meats
• Pre-washed salad mixes
• Frozen veggie steamers
• Whole grain crackers or granola bars with minimal added sugar

Your time and energy are valuable — it’s okay to take shortcuts when needed.

6. Stay Hydrated and Mindful

Encourage your kids (and yourself) to drink plenty of water throughout the day. Consider adding:

• A fun water bottle in their lunchbox
• Sliced fruit or cucumber to their water for flavor
• Herbal teas or electrolyte drinks for yourself if water feels bland

Also, listen to your body. If you’re too tired to prep, it’s okay to lean on school lunches or ask for help from a partner, friend, or neighbor.

7. Lean on Your Support System

Whether it’s a friend dropping off groceries, a partner helping with prep, or a neighbor organizing a meal train — don’t hesitate to accept help. You’re not alone, and your community wants to support you.

At CBS, we’re here for more than just your medical care. We’re here to support your whole journey — including the everyday moments that matter most.  We have many support services through our neighborhood non-profits that we can recommend to you depending on your needs.

Back-to-school season can be a fresh start — even in the midst of a breast cancer journey. With a little planning, some smart shortcuts, and a lot of grace for yourself, you can make lunch-packing a manageable (and even meaningful) part of your routine.