Family Tips: Lunch Ideas for the Whole Family

Tuna Salad

  • Tuna salad (a bed of romaine lettuce, topped with flaked tuna, quartered cherry tomatoes, sliced black olives, onions, red bell peppers, yellow bell peppers and sliced radishes)
  • Balsamic vinaigrette
  • Piece of whole grain bread topped with a serving of sliced cheddar cheese
  • Sliced kiwi

Chicken Burrito

  • Half of a Chicken and Veggie Burrito (fill a whole wheat tortilla with chicken, rice, lettuce, orange peppers and salsa)
  • ½ cup (125 mL) of cottage cheese (or plain yogurt) topped with ½ cup (125 mL) blueberries (fresh or frozen)
  • Mandarin orange


  • Quesadilla  (Whole wheat tortilla, cheese, black beans, sundried tomato pesto and sliced avocado – if pesto and avocado are not available replace them with red pepper and broccoli)
  • Shredded cabbage and carrot salad with low-fat dressing
  • Strawberries (frozen or fresh) or orange wedges

Spinach Salad

  • Spinach salad with balsamic vinaigrette (spinach, sliced hard boiled egg, quartered cherry tomatoes and sunflower seeds)
  • Stone ground wheat crackers with mozzarella cheese cubes
  • Quartered grapes

Pesto Pasta

  • Whole-wheat pasta (such as penne or bowtie noodles) tossed with pesto or tomato sauce
  • Chicken breast slices
  • Steamed broccoli
  • ½ cup (125 mL) of plain milk
  • Orange slices

Fruity Bagel

  • Blueberry cream cheese on half a whole-wheat bagel
  • ½ cup (125 mL) Strawberries and cucumber slices
  • Hard-boiled egg peeled and sliced in half

Tofu and Fruit

  • ½ a whole-wheat croissant
  • Baked or smoked tofu (or grilled chicken)
  • ½ cup (125 mL) Cucumber and red pepper slices
  • ½ cup (125 mL) of plain yogurt with fresh or frozen blueberries on top

Baked Beans and Rice

  • Baked beans in tomato sauce (or any type of beans)
  • Shredded romaine lettuce with grated cheese, shredded carrots and vinaigrette
  • Steamed brown rice
  • Fresh Kiwi (or sliced grapes, banana, orange segments, etc.)


  • 3 mini falafel balls
  • Cherry tomatoes quartered and steamed carrot sticks
  • Hummus or cottage cheese dip
  • ½ whole-wheat pita
  • ½ cup (125 mL) of plain milk

Breakfast for Lunch

  • Whole grain blueberry pancakes
  • Hard-boiled egg peeled and sliced in half
  • Yogurt
  • Orange and banana slices

Ham and Cheese Sandwich

  • Whole wheat bread, hard cheese and ham (reduced fat, roasted or baked preferred)
  • Plain yogurt with banana slices
  • Water

Breakfast Muffins

  • Whole Wheat English Muffin with nut butter
  • Plain yogurt, sweetened with honey
  • Banana or apple slices
  • Water

 Pita Packs

  • Whole wheat pita stuffed with shredded cheese, cubed meat, tomato and cucumber
  • Grapes
  • Water

 Crackers and Hummus

  • Stone wheat crackers
  • Hummus
  • Vegetable sticks (peppers, broccoli, cucumber, etc)
  • Yogurt and berries

Traditional Lunch

  • Dry fish or meat
  • Baked bannock
  • Pear sliced
  • Plain milk (½ cup/125 mL)                      

Adapted from Laptop Lunches