Healthy Lunchbox Menus

Health Notes by Dr. Liz

January 19, 2017

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Break out of the boring lunchbox routine with healthy and flavorful menu ideas like these! Each one of these lunch menus meets the standards described in these healthy lunchbox basics, and is designed to supply approximately 400–600 calories, 15–25 grams of protein and 7 or more grams of fiber (30% of Daily Value). Many of the selected items might even be leftovers, or would be easy obtain from the deli. 

Menu #1:

Whole grain rice medley (¾ cup) with 3 ounces cooked salmon flaked into rice, with herbs, scallions and cherry tomatoes. Supplies quality protein and carbs along with fiber and omega-3s.

Chilled steamed cauliflower and broccoli florets (1 cup) Supplies fiber, vitamin C, potassium and antioxidants.

Kiwi slices and fresh blueberries (1 cup total) Supplies vitamin C, fiber and antioxidants.

Almonds and dried cherries/golden raisins in a snack cup (total ⅓ cup) Supplies healthy fats, vitamin E, fiber and antioxidants.

Menu #2:

Caprese skewers (mini) fresh mozzarella balls (3 ounces), cherry tomatoes, basil with olive oil/balsamic drizzle on butter lettuce leaves. Supplies protein, calcium, vitamin C, fiber and healthy fats.

Farro & veggies (small cubes of steamed butternut squash, zucchini) salad (¾ cup) Supplies quality carbs, B vitamins, fiber and some protein.

Cucumber and carrot matchsticks (1 cup) - use olive oil dressing from skewers for dipping! Supplies fiber, beta carotene, vitamin C and an array of antioxidants.

Fresh pear slices topped with dried cranberries (¾ cup total) Supplies quality carbs, potassium and antioxidants.

Menu #3:

Black bean veggie wrap: whole wheat 8-inch tortilla filled with ¾ cup refried black beans, ¼ avocado, sliced, ½ ounce grated Jack cheese, ½ cup radish or arugula sprouts; ¼ cup salsa in a separate container. Supplies quality carbs, protein, fiber, and an array of vitamins and minerals.

Colorful melon ball fruit salad (cantaloupe, honeydew and watermelon) (1 cup total) Supplies quality carbs, fiber, potassium, vitamin C and other antioxidants.

Roasted corn, tomato and cilantro salad with light avocado oil dressing (¾ cup total) Supplies quality carbs, fiber, vitamin C and lutein (an antioxidant).

Menu #4:

Sprouted wheat bread turkey sandwich: 2 thin slices sprouted wheat bread spread with 2 teaspoons pesto, 3 ounces roasted turkey, 3 tomato slices and small handful of arugula. Supplies protein, quality carbs, healthy fats, B vitamins and vitamin C.

Mixed spring greens (2 cups) topped with shaved fennel, crumbled feta (½ ounce) and 1 tablespoon olive oil/balsamic vinaigrette (in a separate container) Supplies a wealth of antioxidants, fiber, vitamins C and K, folate and B6.

Strawberries and blackberries with chopped mint (¾ cup total) Supplies vitamin C, antioxidants and fiber.

Baby carrots (½ cup) Supplies beta carotene, other carotenoid antioxidants and fiber.

Pistachios and dried blueberries (⅓ cup total) Supplies health fats, vitamin E and other antioxidants.