Meals-to-Go: What's in Your Lunch?

Simple tips for including balance and variety when packing lunch or other meals-to-go

EATING A BALANCED LUNCH CONSISTS OF:

• Step One:  Protein + Whole Grains

Examples: Spinach and tomato on your wrap, sliced bell peppers, baby carrots, apple slices, Clementine, applesauce, dried cherries

• Step Two: Colorful Veggie and/or Fruit

Examples: Spinach and tomato on your wrap, sliced bell peppers, baby carrots, apple slices, Clementine, applesauce, dried cherries 

•  Step Three: Healthy Fat

Examples: Dressing, hummus, peanut butter, nuts and seeds

• Step Four: Dairy 

Examples: Yogurt, milk, string cheese, cottage cheese, pudding

TIPS FOR SIMPLE LUNCH PREPARATION:

• Have a plan! Know the night before what you plan to pack in the morning.
• Include lean protein, wholesome grains, dairy, and a fruit or vegetable in your lunch to ensure a balanced meal that satisfies.
• Place small "ice packs" (for lunch bags) in freezer. 
• Get things ready the day before (slice veggies, cut up meat or cheese, etc).  Whatever you can have already prepared ahead of time really helps the morning go more smoothly.
• Wrap sandwiches tightly in saran wrap and place in Ziploc bags to prevent them "getting wet" from the ice pack.
• Use disposable paper bags for convenience for kids who aren't able to go back to their locker after lunch -- larger brown bags are available at Target; or you can "reuse" handle bags from department stores. 
• For reusable containers, check out the variety of lunchbox systems that can help with your packing.  For example, "Laptop Lunches" are available from Bento-ware at www.laptoplunches.com and includes great recipe ideas! 3-compartment containers from "Easy Lunchboxes" are also easy for planning and packing.

Meals-to-Go for One Week!

Day 1: Peanut butter Sandwich2 slices whole wheat bread with peanut butterString cheeseAppleGreek yogurt

Day 2: Meat, cheese + Veggie Wraps Chicken breast or deli meat (rotisserie chicken is great for this)Shredded parmesan or sliced cheese, romaine or spinach and tomato slicesSpread hummus or dressing over whole grain tortilla, top with above ingredients, then roll up.  Add applesauce and a yogurt

Day 3: Make your own saladCombine fresh veggies with leftover chicken, steak, or deli meatAdd cheese and dressingStrawberriesMilk from school

Day 4: Pita Sandwich (great for variety):Stuff with fresh veggies and a variety of deli meat, cheese, hummus, dressing or mayoGrapesCottage Cheese

Day 5: Egg salad, Tuna Salad, or Chicken salad Serve on whole grain bread, tortilla or with crackersSliced bell peppers and hummusYogurtAbout the Author:  Val Schonberg is a Registered Dietitian with a Master's degree in nutrition science and Board Certified as a Specialist in Sports Dietetics.  She is the founder of EnlightenU Nutrition Consulting and enjoys enlightening individuals about food, eating and overall wellness. For questions or additional information, you can check out her website at www.enlightenUnutrition.com or contact Val directly at 612-865-6813.