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

• 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.)

Falafels

• 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