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.

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

Step Three:  Choose a condiment, if desired.

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!

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




Convenience Store