How to Pack  a Lunch

Options to Build a Balanced Lunch

Protein & Whole Grain Ideas

  • Choose lean proteins such as chicken, turkey, tofu, tuna, salmon, beans, or peanut butter.
  • Choose whole wheat bread, tortillas, or pitas to make sandwiches. Whole grains add fiber and help keep you full longer.

Add Colorful Veggies if You Desire  

Load up on veggies like dark leafy greens, cucumbers, tomatoes, onions, peppers, carrots, or tomatoes for volume, flavor, and crunch!

Add Fruit, if That Sounds Good

Choose a clementine, banana, apple, grapes, blueberries, pear, peaches, etc.; any fruit that is easy to eat and put in your lunch box!

How to Add Dairy

Try yogurt, cheese, or cottage cheese for protein and calcium, which we need every day for bone health.

Incorporating Beneficial Fats

Add avocado, olive oil, hummus, or nut butters to your sandwiches or as a dip for your fruit and vegetables. Beneficial fats keep you feeling full and satisfied. 

Try:

  • Tuna on whole wheat
  • Peanut butter sandwich
  • Hummus and whole wheat crackers
  • Grilled chicken and cheese quesadilla
  • Beans and brown rice
  • Turkey chili and whole wheat crackers
  • Grilled chicken, brown rice and veggies

Tips:

  • Invest in a lunch box. Use ice packs or a thermos to keep your lunch fresh.
  • Plan ahead of time. Choose one day to buy the ingredients you need and plan out your meals for  the week.

Forgot Your Lunch?

If you opt for take-out, consider these tips when ordering your meal.

Southwest Style Cuisine

  • Choose grilled chicken, fish, or beans; add salsa, veggies, and/or guacamole to fill your tacos, burritos, enchiladas, fajitas, salad or entree.
  • Ask for refried beans or rice.

Burgers

  • For a different flavor, try a turkey burger, black bean burger, portobello mushroom or grilled chicken sandwich. Load it up with your favorite veggies:  lettuce, tomato, onion, mushrooms; add guac, ketchup and/or mustard.    
  • Order a salad, veggies or fruit on the side.  

Sandwiches

  • Get whole wheat bread with extra vegetables.
  • Have fresh fruit or veggies for a crunchy side.
  • Try lean proteins such as turkey, roasted chicken, ham or hummus  

Salads                                  

  • Choose your favorite greens (spinach, romaine, mixed greens, arugula).
  • Build a salad with your favorite veggies available (carrots, cucumbers, tomatoes, beets, bell peppers, mushrooms, onions)
  • Consider what type of protein you enjoy... Salmon, chicken, turkey, ham, hard-boiled eggs, beans (i.e. black beans, chickpeas)
  • Do you enjoy fruit in your salad? (try adding pears, strawberries raisins, cranberries, or apples)
  • Do you like a crunchy texture that comes from croutons, seeds or crackers on the side?