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.

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!

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