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Quick and healthy lunches on-the-go

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 produce on your sandwich/wrap or on the side.  Non-starchy veggies are unlimited, and should be at least ½ of your plate/meal!

  • Spinach
  • Lettuce
  • Carrots
  • Cucumber
  • Snap Peas
  • Celery
  • Apple
  • Banana
  • Pear


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

Protein

Grain

Produce

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
Apple
Banana
Pear


Grab and Go from Restaurants or Drive-Thru

Starbuck’s

  • Cheese and Fruit Bistro Box + 1 cup carrots
  • Chicken and Hummus Bistro Box
  • Protein Bistro Box

Chic-fil-a

  • Grilled Chicken Sandwich with side salad
  • Grilled Chicken Cool Wrap with side salad

McDonald’s

  • Classic Grilled Chicken with side salad
  • Grilled Chicken McWrap with side salad
  • Hamburger, Cheeseburger, OR Grilled Onion Cheddar burger with side salad
  • Wendy’s
  • Hamburger OR Jr. Cheeseburger with side salad
  • Ultimate Chicken Grill with side salad
  • Grilled Chicken Go Wrap with side salad

Convenience Store

  • Yogurt, veggie cup, granola or protein bar
  • Turkey Sandwich with Fruit or veggie cup
  • ¼ cup nut butter with 1-2 oz whole grain crackers and 1 cup carrot sticks
  • Hard boiled eggs with veggie cup and 1-2 oz whole grain crackers


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