Healthy Grab-and-Go Lunch Ideas

Whether you spend your day in a classroom, an office or running household errands, the challenge of finding time to eat your lunch is sometimes matched only by the challenge of putting together a good lunch to begin with. With a little planning the night before, grab-and-go lunches can be a healthy alternative to fast food and vending machine snacks.

Granola and Fruit

Make your own granola or buy a low-calorie commercial mix, and divide it into plastic bags that you can leave in a basket on your kitchen counter. Supplement with fresh fruit such as an orange, apple, banana or cluster of grapes.

Vegetables and Dip

Cut up fresh vegetables such as carrots, zucchini, mushrooms, celery, broccoli and radishes. Fill a small container with a creamy dressing for dipping.

Ploughman's Lunch

Create your own ploughman's lunch by packing a small hunk of sourdough bread, apple slices and wedges of cheddar cheese.

Wraps and Pita Pockets

Wraps and pita pockets are a Middle Eastern alternative to traditional sandwiches. Fill them with hummus, vegetables, lean meats and chopped greens.

Smoothies

Blend soy milk or low-fat milk, yogurt and your choice of fruit, and pour the finished product into a thermos. An even simpler version uses milk and protein powder and takes less than two minutes to prepare.

Rice

If you have leftover rice from your previous night's dinner, put it in a plastic container along with some chopped vegetables, lentils, chick peas or raisins. Add 1 or 2 tbsp. of water and microwave for 1 minute.

Cereal

Cereal isn't just for breakfast anymore. Choose cereals for your lunch that are low in fat and sugar. Divide the servings into small plastic bags, grab a bowl and spoon, and buy a small carton of low-fat milk at your school or office cafeteria.

References

• "Lunch Boxes and Snacks: Over 120 Healthy Recipes From Delicious Sandwiches and Salads to Hot Soups and Sweet Treats"; Annabel Karmel; 2007
• "The Good-to-Go Cookbook: Take-along Food, Quick Suppers, and Satisfying Snacks for On-The-Go Families"; Kathleen Cannata Hanna; 2008
• "The Top 100 Recipes for a Healthy Lunchbox: Easy and Exciting Ideas for Your Child's Lunches"; Nicola Graimes; 2007