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A healthy and balanced lunch is important any day of the week, but some days might require some creative thinking or strategies for a quick meal on-the-go:

Quick Lunches from Home

Make a “sandwich”.  Use this 4 step guide to create a balanced lunch:

Step One:  Choose a whole grain.

  • Whole grain bread
  • Whole grain bagel thin
  • Whole grain English muffin
  • Whole grain wrap
  • Whole grain pita

Step Two:  Choose a protein to put in or on your whole grain. (Note:  May choose a combo of proteins when altering portions)

  • 2-3 oz Lean sliced turkey, ham, roast beef, or chicken
  • 1 oz Cheese
  • 2-3 oz Tuna or Salmon
  • 2-4 oz Tofu
  • ¼ cup Hummus or bean spread
  • 2 Tbsp of Peanut butter or nut/seed butter

Step Three:  Choose a condiment, if desired.

  • Mustard
  • 1 Tbsp Olive Oil Mayo
  • 2 Tbsp Guacamole or Avocado
  • 2 Tbsp Hummus
  • 1-2 Tbsp Ketchup
  • 1 Tbsp Jelly

Step Four:  Add your non-starchy veggies on your sandwich/wrap or on the side.  Veggies are unlimited!

  • Spinach
  • Lettuce
  • Carrots
  • Cucumber
  • Snap Peas
  • Celery
  • Peppers

Create a “snack lunch”.  Choose 1 item from each column.



Non-starchy veggies

String cheese or 2 oz cheese

2 Hard Boiled Eggs

Regular or Greek Yogurt

¼ cup Nuts

Single Serving Peanut/Nut Butter

Single Serving Tuna Pouch

Protein Bar (no grains needed)

2 oz Jerky

Single Serving Hummus Cup

Serving Whole Grain Crackers

¼ cup Granola

Granola Bar

1-2 slices Whole Grain Bread

Whole Grain Pita

Serving Whole Grain Pretzels

Carrot Sticks

Celery Sticks

Snap Peas

Baby Cucumbers

Baby Bell Peppers

Cherry Tomatoes

Grab and Go from Restaurants or Drive-Thru


-        Cheese and Fruit Bistro Box

-        Chicken and Hummus Bistro Box

-        Protein Bistro Box

-        Greek Yogurt and Berry Parfait and Banana


-        Grilled Chicken Sandwich with Fruit Cup

-        Grilled Chicken Cool Wrap with Fruit Cup


-        Classic Grilled Chicken with Apple Slices

-        Grilled Chicken McWrap with  Apple Slices

-        Hamburger, Cheeseburger, OR Grilled Onion Cheddar burger with Apple Slices


-        Jr. Hamburger OR Jr. Cheeseburger with Apple Slices

-        Ultimate Chicken Grill with Apple Slices

-        Grilled Chicken Go Wrap with Apple Slices

Convenience Store

-        Yogurt, Fresh Fruit or Fruit Cup, Granola or Protein Bar

-        Turkey Sandwich with Fruit or Veggie Cup

-        Nuts with Fruit or Veggies and Whole Grain Crackers

-        Hard Boiled Eggs with Fruit or Veggies and Whole Grain Cereal Cup

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