How to pack a healthy and tasty lunch?
Are you packing lunch for yourself or a child and wondering what else can you do other than PB&J? Whether that lunch box is headed to work or school, things can get boring pretty quickly. Additionally, that little box needs to hold enough nutrition to really fuel the body and brain through a busy afternoon of work, school, errands, activities and anything else that pops up before sitting down at the dinner table after a long day!
Start here:
Be prepared by packing 1 meal and 1-2 snacks. Meals should include 1 serving from 3-4 different food groups, and snacks should include ½ - 1 serving from 2 different food groups. Reminder: Food groups are fruits, veggies, protein, dairy and grains.
Practice food safety. Keep hot things hot in a thermos and pack separately from cold things. Keep cold things cold in an insulated bag with an ice pack.
Meal planning:
Bowls
One of the newest food trends is serving up quick and delicious bowl meals. This concept is so great because it allows you to through all the ingredients of a balanced meal into one container (not to mention easy clean up). Try this rice bowl for a quick lunch: 2/3 cup brown rice, 3 oz shredded chicken, 1/3 cup drained and rinsed black beans, ¼ cup chopped onion, ½ cup diced tomatoes, ½ cup diced bell pepper, topped with ½ cup salsa, 1 dollop sour cream or plain greek yogurt, sprinkled with cilantro and (optional) chili powder.
Leftovers
What is easier than taking food you already prepared and throwing it into a microwave-safe container for lunch the next day? Last night’s turkey Bolognese over whole wheat pasta with steamed broccoli will taste just as good today and will satisfy your taste buds and belly! If you do not have access to a microwave, or if you are packing this for a school lunch, be sure to heat it up in the morning and keep it in a thermos, like the one linked here, to enjoy hours later at a safe and warm temperature.
Bento Box
Not sure what you (or your child) will be in the mood to eat once meal and snack time rolls around? Try packing several healthy choices from ALL the food groups to cover your (nutrition) bases and to also allow for variety and options. Bento boxes, like the one linked here, with different compartments are great for this as they keep things separate and neat. A box that with 5 different compartments can hold an item from each of the following food groups:
1 protein: deli chicken or turkey roll-ups, tuna fish, hard boiled eggs, shelled edamame, sliced chicken sausage, or veggie burger
1 whole grain: a whole wheat pita cut in 4’s, 2/3 cup whole grain pasta, quinoa, brown rice, or oats, 1 serving whole grain crackers, 1 whole wheat waffle
1 veggie: baby carrots, sliced bell peppers, cherry tomatoes, cucumber coins, celery sticks, broccoli spears, cauliflower, or sugar snap peas
1 fruit: apple slices, clementine, grapes, berries, apricots, pears, cut up melon or plum
1 dairy: cottage cheese, yogurt cup, cheese stick, sliced cheddar or mozzarella balls
Add a side small container for a dip like hummus, yogurt dressing, guacamole, almond butter or a serving of nuts or seeds.
Traditional lunches
Why reinvent the wheel when the original soup/salad/sandwich works so well? A favorite go to is half a sandwich with a side soup or salad. This works well to satisfy with small portions. Use the thermos for the soup and pack the sandwich or salad separately, especially if it contains animal products like light mayo, cheese or deli meats. Mix and match any two from the list below!
Sandwich (half portions)
Soup (1 cup soup solids)
Salad 1-2 cup portions
1 slice reduced fat cheddar on 1 slice whole wheat bread, melted over 2 oz chunk light tuna with light mayo for a tuna melt
Vegetable soup
Ceasar salad with romaine, 3 crushed croutons and light dressing
½ whole wheat pita with 1 tbsp hummus, 3 slices turkey breast, lettuce, tomato, and sprouts
Three bean soup
Tossed salad with lettuce, tomato, cucumber, shredded carrot and light Italian dressing
1 small whole wheat wrap with 1.5 tbsp peanut or almond butter + ½ banana rolled up
Cobb salad with greens, veggies of choice, sprinkled with 1 slice turkey bacon chopped, 1 hardboiled egg, and 2 tbsp shredded reduced fat cheddar with light ranch dressing
*Note: A Canned soup can work here as well. Most do run a bit high in sodium (up to 680mg per serving), however if the rest of your meals in your day limit sodium, then this can be afforded and fits in to overall balance. Look for a soup with a vegetable or chicken broth base, a protein (in the form of chicken or beans), veggies, and a whole grain (brown rice or whole wheat noodles). Many canned soups have revamped their line of products to reduce sodium from the original recipes sold years ago and use healthy ingredients. The canned soups also tend to have a low calorie/serving (some as low at 90 calories for 1 cup) and go great with a salad or half sandwich!
