Whether it's for school or work, a packed lunch is a great way to eat well, save money and avoid less healthy last-minute choices. With a simple formula, building a balanced lunch box becomes quick and easy.
The balanced lunch box formula
- Protein — chicken, eggs, beans, tuna, cheese or tofu.
- Whole grains — whole-grain wraps, bread, crackers, rice or pasta.
- Vegetables — carrot and cucumber sticks, cherry tomatoes or a small salad.
- Fruit — apple slices, berries, grapes or an orange.
- Water — a reusable bottle keeps everyone hydrated.
Lunch ideas to try
A whole-grain wrap with hummus and vegetables. Pasta salad with beans and peppers. Rice with leftover stir-fry. Mini whole-grain sandwiches with cheese and cucumber. A bento-style box with a little of everything.
Let children help choose and pack their lunch — they're more likely to eat it.
Keep it fresh and safe
Use an insulated lunch bag with a cold pack, keep foods covered and pack wet items separately so sandwiches stay crisp.
Plan ahead
Prepare vegetables and grains the night before, and use leftovers from dinner to make mornings easier.
This article is for general education only. Please consider allergies and seek personalized advice for specific dietary needs.
