Updated On: 8/23/22
When you have a busy week ahead, planning out your sack lunch for school and work can save you time, money, and some calories! The key to keeping up with a busy schedule is a well-balanced diet. Pack your sack lunches with a variety of foods filled with fiber, healthy fats, and protein to keep you satisfied and full all afternoon.
What to Pack in a Sack Lunch
For days when time is tight, keep nutritious ready-to-go foods stocked in your fridge. Buy and cook an extra serving of protein the night before, or cook a large batch of meat, eggs, or tofu on the weekends in preparation for weekday lunches. Include low-fat dairy, a serving of fresh or frozen fruit or whole-grain crackers, and raw veggies for a tasty and filling meal.
Healthy Sack Lunch Tips:
Plain yogurt makes a great veggie dip. Add curry powder, ranch seasoning, or dill and dip in cucumbers, celery, or carrots.
Don’t forget the carbs! Carbohydrates may prevent cravings for sweets.
Sack Lunch Ideas
- Turkey & Cheese Roll Ups
- Quesadilla
- Pasta Salad
- Peanut Butter & Banana Sandwich (Tree nut butters, such as almond, cashew, walnut, hazelnut, and pecan butters, are great substitutes for peanut butter. They all have similar nutritional profiles and provide heart-healthy fats, fiber, and antioxidants.)
- Meat, Cheese & Crackers
- Chicken & Rice Bowl
- Egg Whites & Protein Packed Muffins
- Tacos
Sides
- Yogurt
- string cheese
- popcorn
- fruit cup
- granola bar
- trail mix
- fresh fruit
- salad
- veggies
Remember all is good in moderation so don’t forget to pack a sweet treat!
Learn how our team of registered dietitians can help you live a healthier lifestyle.
