With kids heading back to school soon, buying lunch box supplies may induce sticker shock for some Connecticut residents.

Food blogger and nutritionist Katie Diehl says picking the right product is a good place to start.

"You will know what is in season based on what they are advertising that is for sale, that will help you save money," she said.

News 12 Connecticut's Suzanne Goldklang went looking for some ways to add value and flavor to your lunch box.

Below are some tips from Diehl on how to pack a well-balanced meal:

1. With food costs being so expensive, it’s important to prioritize packing a well-balanced lunch. It will save you money, time and your overall health.

2. When building meals – always start with protein first. Then build with veggies/fruit, healthy fats and nutrient-dense carbohydrates.
a. Examples:
i. Dinner leftovers
1. Make enough protein, vegetables and nutrient-dense carbohydrates to pack for lunch the next day. Grilling and sheet pan recipes are great for this.
2. Pack it before you eat dinner.
ii. Spend a few minutes over the weekend cutting up vegetables and placing them into containers. Easily pull together when cooking dinner and/or planning your lunch the next day. This is great for whipping together salad options at the last minute.
iii. Have backup staples ready to go!
1. Rotisserie chicken, low-sodium and nitrate free cold cuts, canned tuna, etc.

3. DEMO’s: 3 Easy lunch ideas for kids (and adults)

a. #1: Build a Bento box
b. #2: Roll ups (made from wraps) with snacks.
c. Pasta with veggie-packed turkey meatballs with tomato sauce
i. A lot of kids don’t like to eat vegetables, so this is a great trick without even knowing it.