If you have to pack a lunch every day, you know how tedious and boring it can be and sometimes you can run out of ideas. Here are some quick lunch box meal ideas to use year round for both kids and adults.
With healthy ingredients and easy preparation, you can make quick lunches any day of the week, and because of the variety of options, you can always make something new and different.
sandwiches:
Here’s a simple approach to creating sandwiches quickly. Simply choose from each category and you’ll have a sandwich made in no time.
bread:
Choose your favorite variety or take a look at the suggestions below.
– wholemeal bread
– pita pocket
– dark rye bread
– sourdough bread
– bagels (plain or flavored)
– hamburger ‘bread
– soft rolls (choose your favorite)
– soft shell tortilla (whole grain or flavored)
Spreads:
– fat-free mayonnaise
– fat-free sour cream
– plain nonfat yogurt (Greek style is thicker and creamier and spreads well)
– mustard (hot, honey, Dijon, horseradish, etc.)
– creamy low-fat all-natural bottled dressings
– avocado (a ripe avocado can be mashed and used as a delicious spread)
– pesto (some basil pesto or roasted red pepper)
Fillings:
– tuna (canned, packed in water and drained)
– thin slices of smoked salmon
– thin slices of minimally processed, low-sodium deli meats
– chicken (baked, broiled, or broiled and thinly sliced)
– hummus (regular or flavored variety)
– nut butter (peanut, soy, sunflower, cashew or almond)
– vegetarian burger or patty (cooked as indicated on the package)
– baked tofu (choose your favorite flavor and slice thin or thick)
– cheese slices (low-fat varieties or vegan cheese slices)
Tasty additions:
Add a variety of vegetables or fruits to your sandwich for great flavor and nutrition.
Vegetables:
– sliced tomatoes
– sliced cucumbers
– pickle relish or sliced pickles
– lettuce (soft varieties are great like Bibb lettuce or green or red leafy varieties)
– strips of sweet bell pepper (plain or roasted)
– pitted and chopped black or green olives
– thin slices of peeled jicama
– thin slices of chayote squash
– cabbage
Fruit:
(fruit works especially well in nut butter sandwiches)
– thinly sliced apples
– grapes
– chopped dried cherry pieces or any variety of dried fruit
– sliced bananas
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soups:
Soups are a great idea for lunch. Keeping the soup warm until lunchtime can be a challenge, but if you heat the thermos first, with some very warm tap water for a few minutes, then pour it out and add the hot soup, it will usually stay quite hot. until ready to eat.
Choose your favorite soup, either homemade or store-bought. When shopping for store-bought varieties, look for all-natural, low-sodium ingredients. Add a few simple sides along with a thermos of hot soup and you have a quick and easy lunch. Listed below are some suggestions for side dishes to accompany the hot soup.
Fittings:
– small salad: lettuce, tomato and cucumber with Italian dressing
– veggies and dressing: carrot and celery sticks with all-natural ranch dressing or hummus for dressing
– fruit and yogurt: apple slices with low-fat vanilla-flavored yogurt for dipping
– potatoes: cubes of cooked potatoes seasoned with a little skimmed sour cream and chives
– cheese and crackers: low-fat cheese cubes and whole-grain crackers
– chips and salsa: baked pita chips with dipping sauce
– bread sticks and fruit: flavored bread sticks and a small container of applesauce
– cheese and fruit: low-fat string cheese and a small box of grapes
– chips and fruit: small bag of baked chips with a piece of fruit
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Pasta and Noodles:
Cooked warm or cold pasta or noodles are a simple lunch idea that can be prepared quickly and easily. These can be made ahead of time and served hot or cold before being placed in an insulated container. Simply choose something from each category, combine them, and create a pasta meal in minutes.
Pasta or Noodles:
Cook according to package directions, drain and place in a bowl.
– small pasta shapes: elbow macaroni, farfalle, penne, or rotini (or your favorite)
– varieties of long noodles: thin spaghetti, fettuccine, rice noodles or udon noodles
Sauces:
Depending on what you choose, heat the amount of sauce you’re using in a saucepan or simply add your choice of sauce to warm, cooked pasta.
– marinara
– pasta sauce with vegetables
– Italian dressing
– peanut sauce
– fat-free sour cream (plain or mixed with dried herbs of choice)
– combination of mustard and fat-free sour cream or mayonnaise
– sauce (your favorite variety)
– basil or roasted red pepper pesto mixed with fat-free sour cream or fat-free Greek yogurt
Vegetables:
Here is a suggested list of vegetables that you can use in any combination. Use any of these or your favorite combinations. If using frozen vegetables, cook according to package directions and if using fresh, use raw or lightly cooked until tender, whichever you prefer.
– artichoke hearts (frozen or marinated in jars (drain before use))
– asparagus tips (frozen or fresh) – cut into 1-inch pieces
– broccoli (frozen or fresh) – cut into small pieces
– carrots – sliced or diced
– celery – sliced or diced
– mushrooms – sliced
– sweet peppers – chopped
– roasted sweet red bell peppers (canned – drain before using) – cut into small pieces
– tomatoes – diced
– sweet onions – chopped
– peas (frozen or fresh)
– corn kernels (frozen or fresh)
– baby spinach leaves (fresh ones work best and the heat from the warm pasta will soften the leaves perfectly)
Additional features:
These are just a few simple flavor enhancers that add a little something extra to pasta or noodle dishes. Use these ingredients alone or in any combination you prefer.
– pitted and chopped green or black olives
– chopped nuts
– grated or cubed low-fat cheese
– any canned beans (rinsed and drained before use) such as black, cannellini, chickpea, or kidney
– chopped dried tomatoes
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Quick and Easy Salad Meals:
Simply choose something from each category and you can create a salad in minutes. The wide variety of combinations that you can create will always give you something new when it comes to eating.
Vegetables:
Choose the vegetables for your salad. There are a variety of pre-packaged salad greens in grocery stores these days, from spring mixes, romaine lettuce, arugula, baby spinach and more. You can choose these products and even make combinations of them for an interesting salad base.
You can also just buy the fresh variety in single heads and make your own combinations. This route is cheaper than the packaged variety, but if time is short, you can’t beat prepackaged vegetables.
Vegetables and fruits:
Choose a variety of vegetables and/or fruits to put in the salad with a rainbow of colors for the most nutrition. Some tasty combinations are:
– cherry tomatoes, cucumbers, celery or
– red bell peppers, artichoke hearts, golden spring onions
– grape tomatoes, avocado, hearts of palm or
– grated carrots, shredded cabbage, tangerines or
– diced apples, blueberries, strawberries
Fillings:
Here are some suggestions for fillings that will make a meal out of a salad.
– cooked chicken (cubed) – either broiled, baked, broiled or
– cooked shellfish (cut into small pieces) – tuna, salmon, shrimp, crab, or lobster, or
– cooked cereals – brown rice, basmati rice, quinoa, buckwheat or wild rice or
– cooked beans – black beans, chickpeas, lima beans, lima beans, kidney beans, azuki beans, cannellini beans, or edamame or
– cooked meat (cut into small pieces) – steak, ham, pork chops, or roast beef or
– eggs – chopped hard-boiled eggs, cooked tortilla cut into pieces, or cooked scrambled eggs or
– cooked pasta – (smaller varieties work best as rotini, elbow macaroni, couscous, or farfalle)
Dressing room:
Choose an all-natural, organic, low-fat variety. Making your own dressing is always an option and you can control all the ingredients that way, but if time is too short, there are so many varieties available today that you can always find something delicious.
First:
These easy toppings will add an extra layer of flavor to salads. Use as many or as few as you like.
– croutons: plain or flavored varieties
– crumbled cooked bacon – use turkey bacon to reduce fat or try the vegetarian variety
– nuts: use a pinch of chopped nuts like walnuts, walnuts, almonds or pine nuts
– shelled seeds are also a good addition like: pumpkin seeds, sunflower seeds or sesame seeds
– baked tortilla chips – crumble and sprinkle on top of your salad
– shredded cheese: use a low-fat variety and sprinkle over salad
Try these easy lunchbox meals whenever you need them. They are quick and easy to prepare and will give you a variety of ideas so that lunches are never boring.
