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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 Four:  Add your produce on your sandwich/wrap or on the side.  Veggies 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.




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 + 1 cup carrots
  • Chicken and Hummus Bistro Box
  • Protein Bistro Box
  • Greek Yogurt and Berry Parfait and Banana


  • Grilled Chicken Sandwich with Fruit Cupside salad
  • Grilled Chicken Cool Wrap with Fruit Cupside salad


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

Convenience Store

  • Yogurt, Fresh Fruit or Fruit Cup, Granola or Protein Barveggie 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

©Copyright 2016

  • 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