Healthy Lunch made easy!

Here’s a guide to create a nutrient packed lunch in 4 easy steps!

Pick your Protein: 


  • Fresh lean meat cooked ahead of time for the week- prepare a roast, ground turkey or lean ground beef,  an extra chicken breast or salmon/fish fillet
  • Pick up a rotisserie chicken from the grocery store to use for lunches for the week…minus the skin!
  • Canned tuna or chicken
  • Beans or hummus
  • Hard boiled eggs
  • Nuts or nut butters (peanut, almond, etc.)
  • Low fat cheese, cottage cheese, or Greek yogurt

Gather your Grains:


  • Whole wheat or rye bread (make it a sandwich!)
  • Whole wheat tortilla or pita to make it at wrap!
  • Whole grain crackers (for an easy snack-type lunch)
  • Leftover cooked grains- prepare a batch of whole wheat pasta, brown or wild rice, or quinoa to use for the week!

Fill up with Fruit and Veggies:

Vegetables fall to salad in bowl. clipping paths included

  • Lettuce and/or spinach to make it a salad
  • Tomato, onion, peppers, lettuce, etc. to load up a sandwich
  • Baby carrots, celery sticks, sugar snap peas as a “crunchy” side (instead of chips!)
  • Easy “peasy” piece of fruit- apple, banana, pear, orange (no prep required!)
  • Any and all favorite veggies to top salad (cherry tomatoes, broccoli florets, grated carrots, radishes, sliced cucumbers or onions, etc.)
  • Berries, grapes, or dried fruit atop salad to make it sweet!
  • Frozen vegetables (quick to cook and add to any dish)

Add a lil’ Healthy Fat to make it complete:


  • Olive oil/vinegar, light or vinaigrette dressings for salads
  • Avocado slices within a salad or sandwich
  • Guacamole spread onto a sandwich
  • Seeds (sunflower or pumpkin)  or nuts (almonds, walnuts, etc.) atop a salad
  • Olive or canola oil added to cooked dishes
  • Olives to top a lettuce or pasta salad
  • Mayonnaise (light or made with olive oil) for sandwiches


Try these ideas!!!

Italian Chicken pasta salad= Chicken breast + Whole wheat pasta + Broccoli and cherry tomatoes + Light Italian dressing

Burrito Bowl= Ground turkey or lean ground beef (or black beans to make it vegetarian)  + Brown rice + Lettuce/peppers/onion/tomatoes, salsa + Guacamole

Tuna salad wrap= Tuna + Chopped celery/grapes/onion, + Light mayo + Whole wheat tortilla + Side of baby carrots and/or sugar snap peas

Chicken Berry salad= Chicken + Lettuce/spinach + blueberries and dried cranberries + crushed pecans and vinaigrette dressing, + Side of whole wheat crackers

Meatless Cobb Salad= Hard boiled egg and/or low fat cheese + Lettuce and other favorite veggies + Croutons+ Avocado and oil/balsamic vinegar dressing

Nutty banana sandwich= Almond or peanut butter + Whole grain bread + Banana + Side of carrots and/or celery

What do you plan to eat for lunch this week? Get Creative!! Please share your flavorful and nutrient packed ideas! 

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