Quick Facts


Below are some additional lunch ideas and recipes... and be sure to review the nutrition facts panel on all foods to determine appropriate serving sizes.

Get Lunch Recommendations From the Experts

Lean Protein

Adults: 3 Servings. Children: 2 Servings

  • Reduced-fat cheese (such as Cabot's Light Cheddar)
  • Low-sodium sandwich meat
  • Nuts or nut butters
  • Leftover grilled/ baked chicken or beef
  • Hummus
  • Black bean salsa
  • Canned tuna
  • Hard boiled egg

Whole Grains

Adults: 2 Servings. Children: 2 Servings

  • Whole grain sandwich bread, tortillas or pitas

  • Leftover brown rice, whole grain pasta or whole grain couscous

  • Popcorn

  • Whole grain muffins


Adults: 2 cups raw or 1 cup cooked. 
Children: 1 cups raw or 1/2 cup cooked

  • Carrot sticks, cucumber slices or celery sticks
  • Romaine lettuce or spinach & tomato slices
  • Leftover roasted vegetables
  • Cherry or grape tomatoes


Adults & Children: 1 cup or 1 piece

  • Banana, apples, or apple sauce
  • Fresh oranges or Mandarin oranges in juice
  • Grapes, cubed melon or berries
  • 100% fruit juice


Adults & Children: 1 cup