Build Your Own Lunch Ideas

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Mornings are one of the most hectic times of the day. Parents are running around the house, trying to get ready for their day and get the kids up and ready as well. In addition, this is the time that everyone should eat a healthy and balanced breakfast, as well as the time to put together a nutritious lunch that your kids won't leave in their lunchbox. Making a healthy bag lunch can seem overwhelming, but it only needs to take a minute. In addition to sandwich fillings, keep around easy and nourishing lunchbox additions to throw in at the last second before everyone walks out the door. Some ideas for both sandwiches and snacks are listed below:

  Starch:

• Whole wheat bread
• Whole wheat tortilla
• Whole wheat pita
• Whole wheat bagel or English muffin

  Protein:

Meat (sliced e.g. sliced roast turkey; salad e.g. chicken salad):
 

• Chicken
• Turkey
• Roast beef
• Ham
• Bologna
• Salami

Fish (sliced e.g. smoked salmon; salad e.g. tuna salad):

• Tuna
• Salmon

Vegetarian (sliced e.g. tofu; salad e.g. egg salad; spread e.g. hummus, tofu, cream cheese)

• Hummus
• Peanut, soynut, or other nut butter
• Tofu
• Low-fat cream cheese
• Eggs

  Vegetables:

• Cucumbers
• Lettuce
• Tomatoes
• Avocado
• Shredded carrot
• Peppers (green, red, yellow)
• Onion
• Mushrooms
• Sprouts

Spreads:

• Low-fat or fat-free mayonnaise
• Low-fat or fat-free salad dressing
• Hummus
• Pesto
• Low-fat cream cheese
• Olive spread
• Salsa
• Guacamole
• Bean spread

  Dairy:

• Low-fat cheese, all varieties

  Herbs:

• Basil
• Oregano
• Cilantro
• Dill
• Parsley

  Adventuresome Examples:

• California Roll Whole-wheat tortilla spread with low-fat Ranch salad dressing, with tuna salad, avocado, red onion, chopped tomatoes, and fresh cilantro
• Veggie Delight Whole-wheat pita spread with hummus, stuffed with slices of baked tofu, lettuce, sprouts, cucumber, and guacamole
• Mediterranean Turkey Sandwich Whole-wheat bread topped with white bean and olive spread, fresh basil, sliced turkey breast, and sun-dried tomatoes

HEALTHY SNACKS TO PACK ALONG

  Sliced or whole fruit:

• Apples
• Apricots
• Bananas
• Berries (strawberries, blueberries, raspberries, blackberries, cherries)
• Grapes
• Kiwi
• Mangoes
• Melons (watermelon, cantaloupe, honeydew)
• Nectarines
• Oranges
• Peaches
• Pears
• Papaya
• Pineapple
• Plums
• Dried fruit (raisins, cherries, cranberries, apricots, dates, apples, pears, peaches, pineapple, mango, bananas)

  Sliced or whole veggies (and dip):

• Carrots
• Celery
• Cucumber
• Baked squash or sweet potato
• Beans (string beans, snap peas, snow peas)
• Beets
• Cauliflower
• Broccoli
• Peppers
• Zucchini
• Low-fat yogurt
• String cheese
• Cottage cheese
• Nuts and seeds
• Peanuts
• Cashews
• Walnuts
• Pecans
• Almonds
• Pistachios
• Brazil nuts
• Hazelnuts
• Macadamia nuts
• Sunflower seeds
• Pumpkin seeds
• Seasoned, air-popped popcorn
• Brown rice cakes with spread
• Graham crackers
• Triscuits, or Whole grain, low-fat crackers
• Baked tortilla or pita chips and dip (salsa, hummus, bean dip)
• Whole grain, low-sugar cereal