Pack a Quick & Healthy Lunch

Create a Sandwich-O-Matic Chart

Creating a chart and sticking it on your refrigerator prevents the early morning haze from overcoming your better judgment and allowing you to leave the house without a packed lunch.

In one category on your chart, list your bread options (whole wheat bread, pita, tortilla wrap, and so on).

In the next column, list your protein options, such as turkey breast, low-fat cheese or soy cheese, lean roast beef, hummus, or tuna or chicken salad.

In another column, list vegetable toppings such as broccoli, sprouts, spinach, romaine, cucumber slices, tomato slices, roasted red peppers, and shredded carrots.

Finally, in the last column, list your condiments, ranging from mustard to low-fat mayo to Italian dressing. You can also include a list of accompaniments such as cheese sticks, apples, oranges, yogurt, baby carrots, low-fat milk, and ready-made soup. Then, every morning (or, even better, the night before) pick one item from each column to pack. Voilà! A healthy lunch!

Start with These Sandwich Suggestions

Peanut butter and banana sandwich: two slices whole wheat bread topped with two tablespoons peanut butter and half a sliced banana.

Chicken or tuna salad sandwich: six ounces water-packed tuna or 1/2 cup cooked chicken breast pieces mixed with one tablespoon light mayo and relish or shredded carrots, served between two slices of whole wheat bread.

A whole wheat pita “pizza”: one pita stuffed with low-fat pizza/spaghetti sauce, part-skim shredded mozzarella cheese, carrot shreds, broccoli pieces, peppers, tomatoes, spinach, mushrooms, or other veggies of choice, Canadian bacon, and fat-free veggie sausage. Melt in the microwave before eating if desired.

Tortilla roll-up: one whole wheat tortilla spread with one tablespoon fat-free cream cheese, topped with two slices fat-free lunch meat and various veggies such as chilies, lettuce or spinach, tomatoes, onion, cucumber, sprouts, or shredded carrots.

Veggie sandwich: two slices whole wheat bread spread with one tablespoon fat-free mayo or mustard and stuffed with one slice low-fat or fat-free cheese, along with lettuce, sprouts, and sliced avocado, tomatoes, and peppers.

Sick Of Sandwiches? Pack Ready-To-Eat Soup

Your grocery store stocks numerous healthful soups sold in microwavable cartons. According to research conducted at Pennsylvania State University, broth-based soups weigh down your stomach, enabling you to feel full on fewer calories. Toss a bean and vegetable soup along with a cheese stick and a carton of skim milk into your lunch bag. In just a few seconds, you’ll have packed all the protein and fibre you need to power your body and brain through the afternoon.