Healthy Packed Lunches
Wednesday, February 10th, 2010
Packing your own lunch does not only provide a significant financial savings, but also greatly improves your chances of consistently eating smart. The following list provides some ideas to get you started…
Wrap - Buy a pack of precooked chicken breast strips, bag of salad, a touch of cheese and a small splash of light dressing. Quickly wrap in a whole wheat tortilla and you’ve got a tasty lunch in no time
Wrap (Round II) - Same as above, but add pinto or black beans, low fat Mexican cheese blend, Spanish or brown rice, green leaf lettuce and some salsa.
Salad - The bagged lettuce or spinach makes this an easy option. Pour a handful into your container… add some other veggies (broccoli/tomatoes/green pepper/etc) and a light dressing and you’re ready to go. A few crackers can be a nice addition on the side.
Salad (Round II) - Looking for a little protein or with your salad? Bring along a can of tuna or salmon to add to your salad/spinach (or, to spread on crackers as a side item)
Sandwich - Whole grain bread with sliced turkey, lettuce and tomato. Thin spread of mustard or light mayo. To automatically cut some calories, use single slice of bread to make a half sandwich
Soup - Make up a large batch of your favorite chicken or vegetable soup on the weekend and then fill a Thermos with lunch and potentially supplement with some crackers and a few thin slices of cheese
Veggie Mix - Rather than a salad, cut up veggies (broccoli, baby cucumbers, snap peas, carrots). Then, bring along one of the little individual serving size containers of Ranch dressing for dipping
Yogurt/Cereal Combo - Pour a cup of granola or Grape Nuts into your container. Then, pack a single serve yogurt. At lunch, combine and mix the two so cereal is fresh and crisp.
Solo Cereal - Cereal provides an easy option that isn’t just for breakfast anymore. Select a healthy cereal and pour into your container. Bring a thermos with a cup of skim milk to add to the cereal. Top it off with a sliced banana, raisins or berries. Cottage Cheese Options - Mix a cup of cottage cheese with one of many cut fruit options such as bananas, berries or even a light mixed fruit option
Peanut Butter and Fruit - Sliced apples and/or a banana combined with a small packet of peanut butter provides a quick and easy lunch or mid-day snack
Wrap (Round II) - Same as above, but add pinto or black beans, low fat Mexican cheese blend, Spanish or brown rice, green leaf lettuce and some salsa.
Salad - The bagged lettuce or spinach makes this an easy option. Pour a handful into your container… add some other veggies (broccoli/tomatoes/green pepper/etc) and a light dressing and you’re ready to go. A few crackers can be a nice addition on the side.
Salad (Round II) - Looking for a little protein or with your salad? Bring along a can of tuna or salmon to add to your salad/spinach (or, to spread on crackers as a side item)
Sandwich - Whole grain bread with sliced turkey, lettuce and tomato. Thin spread of mustard or light mayo. To automatically cut some calories, use single slice of bread to make a half sandwich
Soup - Make up a large batch of your favorite chicken or vegetable soup on the weekend and then fill a Thermos with lunch and potentially supplement with some crackers and a few thin slices of cheese
Veggie Mix - Rather than a salad, cut up veggies (broccoli, baby cucumbers, snap peas, carrots). Then, bring along one of the little individual serving size containers of Ranch dressing for dipping
Yogurt/Cereal Combo - Pour a cup of granola or Grape Nuts into your container. Then, pack a single serve yogurt. At lunch, combine and mix the two so cereal is fresh and crisp.
Solo Cereal - Cereal provides an easy option that isn’t just for breakfast anymore. Select a healthy cereal and pour into your container. Bring a thermos with a cup of skim milk to add to the cereal. Top it off with a sliced banana, raisins or berries. Cottage Cheese Options - Mix a cup of cottage cheese with one of many cut fruit options such as bananas, berries or even a light mixed fruit option
Peanut Butter and Fruit - Sliced apples and/or a banana combined with a small packet of peanut butter provides a quick and easy lunch or mid-day snack
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