Lunch is often rushed, and you may find yourself resorting to fast food or the cafeteria line more than you'd like. Make healthy and delicious meals that will keep well, allowing you to pack your lunch in the morning and enjoy fresh and tasty food at lunchtime. A little preparation ahead of time makes lunches that taste good and are good for you quick and easy.
Sandwiches
Sandwiches are a lunch box classic, but smart choices can make this practical option delicious. Replace white bread with a heartier wheat or multigrain option, pita bread or a crisp sandwich bun, then pile on lean meats and plenty of vegetables. Add a flavored low-fat mayonnaise, grainy and sharp mustard, or a small amount of a bold cheese, like sharp cheddar, feta or blue cheese. Stock a variety of meats, cheeses and toppings to vary your daily sandwich. Round out your meal with fresh fruit and low-fat yogurt.
Wraps
Wraps use white, wheat or flavored tortillas or other flat breads in place of traditional sliced bread. Whole-wheat tortillas are higher in fiber and nutrients than white flour tortillas. For a kid-friendly option, try peanut butter and bananas or pizza sauce, baby spinach leaves and low-fat mozzarella. Flavorful lunch wrap options include baked tofu tossed with Thai peanut sauce and layered with vegetables or chicken tossed with spicy hot sauce and sprinkled with blue cheese. Add thinly sliced celery and carrots to finish this tasty wrap.
Salads
While leafy green salads may not pack as well as sandwiches or wraps, salads based around grains, pasta or beans travel well and pack a nutritional punch. Try quinoa, spelt, couscous or whole-wheat pasta, then toss with chickpeas, kidney beans or black beans. If you prefer, opt for diced chicken breast, tuna or salmon as a protein source in your lunchbox. Add chopped vegetables and your favorite dressing, then chill overnight.
Soups
Make batches of soup, stew or chili each weekend or on a quiet weeknight. Most soups improve over time, making them an ideal choice for several days of lunches. Try classics like chicken and rice, black bean or lentil soup. Spicy chili, curries and similar dishes also pack well. Use ice packs to keep soup cool and microwave or use an insulated container to keep soup hot until lunchtime.
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