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5 Healthy Lunch Tips

Plan to Succeed


Eating healthy lunchtime meals and snacks is possible. By investing a bit of time to plan what you are going to purchase and prepare some things ahead of time, you’ll find your lunch prep will soon seem as easy as fast food (and will be much healthier!)

One great idea is to double a dinner recipe to be taken as leftovers the following day! 


Grab and Go


Wash and package snacks like grapes, carrots or raisins into “grab-and-go” baggies (or even better, a reusable container) every Sunday - so that you have snacks for the coming week. The same can be done for plain rice cakes, cheese cubes and low-salt rice crackers. A better option than the high fat/high salt/high sugar granola bar is to take a granola-like breakfast cereal, add your own nuts, raisins or seeds and place into an airtight container or baggie.


Variety is the New Sandwich


Are you bored with sandwiches? While they’re typically the packed lunch default, there are lots of different ways to nourish your body. But, it does take a bit of creativity to think beyond the sandwich…here are a few suggestions to get you started:

  • Hummus & veggies or veggies with yogurt dip (plain yogurt with garlic powder, sea salt, curry powder & honey, added to taste)

  • Apples or bananas with natural peanut butter, or a nut butter of your choice

  • Yogurt on its own, or with added fruit or almonds

  • Whole wheat pita bread or whole grain crackers with hummus

  • Apple and grapes with low-fat cheese cubes

  • Plain (brown rice) rice cakes topped with peanut butter, or nut butter of choice


Fuel Your Brain


Including a source of protein at lunchtime will help to keep you feeling full and your energy level constant. This is especially helpful during the work day when concentration and attention is essential!

Here are a few ways that protein can be incorporated:

  • Add lean meats to left-over pasta or rice (ground beef, chicken)

  • Add fish to sandwiches, left-over pasta or rice (tuna, salmon)

  • Eggs – hard boiled

  • Plain yogurt – add your own fruit for taste

  • Legumes or quinoa in a salad

  • Less processed cheeses such as ricotta, buffalo mozzarella, goat cheese and mascarpone are superior to more heavily processed cheddar, colby and jack.

  • Fruit drink in reusable container with protein powder added (shake before drinking)


Carbs Can Be Friendly


Vary the bread you use in sandwiches to include different nutrients into your diet. You'd be surprised at the number of options available to you in the local market:

  • Whole wheat, rye, pumpernickel, multi-grain, kamut, spelt

  • Tortillas, pita (full or mini), crackers, English muffins, hot dog buns, kaisers

Be sure to invest in a thermos to increase the variety of foods you can take for lunch. Soups, chilli and leftovers can remain hot and add a nice change to your lunchbox routine.