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Healthy Sack Lunch Ideas for School & Work

Healthy Sack Lunch Ideas for School & Work

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.

Healthy Sack Lunch with sandwich, fruit and juiceWhat 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


  • 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.