Packing for Lunch

It's back to school and back to work.  Now what's for lunch?  Packing lunch for yourself and the family can be a daunting task, as well as keeping everyone happy and healthy.  With a little planning, you can save money, eat healthy to fuel you and your family's busy day at work or school.  

• Family Involvement- Talk with your family about the importance of teamwork in staying healthy during the winter season.   Gather a list of everyone’s favorite foods and organize them into categories like protein, grains, vegetables, and fruits.  This will help you aim for a balanced diet.  Remember, perfection isn’t the goal—use this as a starting point for meal planning and ideas.


• Containers - Food containers can make all the difference in packing interesting and convenient meals.  Purchase some airtight/leakproof containers, finding those that are microwavable and dishwasher-safe can make life easier.  These containers come in various colors and configurations - bento-style with separate sections for various foods, others have smaller sealable containers to keep wet and dry ingredients separated.  And there are options for soup and stew-like meals.  Choose what works best for your situation.


• Preparation- Review recipes, using the favorite food lists for guidance and try to batch cook on weekends.  Aim for a mix of lean protein, healthy fats and complex carbohydrates.  You can batch cook individual foods to combine and create variations to keep meals interesting.  For example, cook extra pasta and chicken as a way to create a pasta salad one day and a pasta soup on another.  Don't forget to purchase some healthy snacks, such as nuts, seeds, dried and/or fresh fruit.  If you're short on time, take advantage of precut veggies and fruit, along with other prepped foods at the grocery store to use for a quick meal.


• Sample Lunches - Try wraps instead of traditional sandwiches with fillings such as hummus with sliced bell peppers, cucumber and spinach wrapped inside a whole wheat tortilla or lettuce. Bento box style meals - build your own with protein (chicken, falafel or black beans), add sliced veggies with a light dressing.  Dinner leftovers can be packed as is or, use extra rice, protein or vegetables to assemble into one-bowl meals.  Get the family involved in selecting ingredients and portion sizes to personalize each meal.  Additionally, pack a reusable water bottle to stay hydrated.

If you need more assistance with meal planning, contact Sheri to schedule an appointment.

Free introductory 15-minute appointments are also available.