Here are some examples of what a balanced lunch may look like.
Each lunchbox menu includes three types of food:
- grow food (protein+starch)
- vegetables
- fruit and/or dairy
Here you can read more about the basic principles of a healthy lunch and food safety tips to keep in mind when packing a lunchbox.
| Grow food (protein + starch) | Vegetable | Fruit/Dairy |
| Burrito (whole wheat tortilla, mashed black beans, avocado, salsa, grated cheese) | Cucumber slices | Raisins |
| Smoked salmon and cream cheese sandwich on a bagel | Celery and carrot sticks with a dip | Fresh or frozen pineapple chunks |
| Lentil or bean soup in an insulated cup, whole grain crackers | Steamed snow peas | Milk and a small cookie |
| Whole wheat pita bread with hummus | Green beans with a dip | Canned peaches |
| Grilled chicken with brown rice in an insulated cup | Baked sweet potato chips | Frozen raspberries with yogurt |
| Ham and cheese sandwich | Corn, grilled or boiled | Fresh strawberries |
| Peanut/almond butter and jam sandwich on whole-wheat English muffin | Slices of red and yellow peppers with a dip | Dried mango slices |
| Noodles or pasta with sausage or vegetables | Steamed broccoli with a dip | Kiwi slices |
| Stir-fried tofu and noodles | Steamed edamame | Yogurt or kefir |
| Bean and rice salad (canned beans, brown rice, salt, pepper and olive oil) | Cherry tomatoes | Apple sauce and yogurt |
| Granola parfait (1/2 cup yogurt, ¼ cup granola, ½ cup any berries, fresh or frozen) | Baby carrots with hummus | Dried cranberries |
