Lighter Lunchbox 5-Day Menu Planner

Packing your lunch during the week not only helps save money but also helps you better monitor what you put into your mouth during the day and avoid tempting workday food pitfalls.

Cabot's team of Registered Dietitians has developed a five-day meal plan that takes the guesswork out of eating nutritious lunches on the go while also offering simple and realistic breakfast, snack and dinner solutions.

Download the 5-Day Menu Planner Lighter Lunchbox (PDF)

Expand All Collapse All

Day 1

Breakfast

1 whole wheat English muffin with 2 Tbsp + 1 tsp reduced fat cream cheese
1 c orange juice
1 c lowfat (1%) milk

Lunch

7 (3/4 oz) whole wheat reduced fat crackers
12 sweet cherries
1 c lowfat (1%) milk
LightenUp! Rotisserie Chicken Chili

Snack

1 6" pita with 1 oz Cabot Sharp Light Cheddar
2 c total raw carrot slices and cauliflower with 1 Tbsp reduced fat dressing
1 c lowfat (1%) milk

Dinner

4 oz salmon
1 c cooked kale with 2 tsp olive oil and 1/2 clove garlic
1 small whole wheat dinner roll

Day 2

Breakfast

1 1/2 c unsweetened ready-to-eat cereal with 1 c lowfat (1%) milk
1 large banana

Lunch

(1/2 of recipe; double recipe serving size)
1 1/2 c carrot sticks
1 small apple
1 c lowfat (1%) milk
Heartfelt Tuna Melts

Snack

1 c edamame
3/4 oz pretzels
1 6 oz container Cabot Nonfat Flavored Yogurt
1 c total raw broccoli, cauliflower and cherry tomatoes with 1 Tbsp fat free dressing

Dinner

Slow Cooker Chicken and Sweet Potatoes: In the morning, place whole chicken and three sliced sweet potatoes with 1 package onion soup mix and 2 cups water in slow cooker on low setting. Serving size: 4 oz skinless breast meat and 1 c sweet potato slices
4 c salad greens with 1 medium tomato, sliced and 2 Tbsp reduced fat dressing
1 c raspberries

Day 3

Breakfast

2 slices whole wheat toast with 1 tsp butter, 1 oz Cabot Sharp Light Cheddar and 1 hard-cooked egg
26 small grapes
1 c lowfat (1%) milk

Lunch

1 c diced cantaloupe
1 c lowfat (1%) milk
Cheeky Cabot Cheese Turkey Pockets

Snack

1 1/2 c total sliced cucumber and celery with 1/3 c hummus
5 reduced fat whole grain crackers with 1/2 oz Cabot Sharp Light Cheddar
8 large black olives
6 oz Cabot Nonfat Flavored Yogurt

Dinner

Pita Pizza: Top 1 large pita 1 tsp olive oil, 1/2 c broccoli, 1/2 medium tomato and 1/2 c shredded Cabot Sharp Light Cheddar
3/4 c blueberries

Day 4

Breakfast

1 c prepared oatmeal with 1/4 c lowfat (1%) milk, 2 Tbsp raisins and 8 walnut halves
3/4 c lowfat (1%) milk

Lunch

1 small apple
1 c Cabot Nonfat Flavored Yogurt with 1/4 c low fat granola
Vegetarian Taco Salad

Snack

1 whole wheat English muffin with 1 small (or 1/2 large) banana and 2 tsp peanut butter
1 oz Cabot Sharp Light Cheddar
1 c lowfat (1%) milk

Dinner

medium peach
Chicken, Apricot and Cabot Cheddar Stirfry

Day 5

Breakfast

1/2 c Cabot Cottage Cheese with 1 c diced cantaloupe
1 hard-cooked egg
1 c lowfat (1%) milk

Lunch

(1/6 of recipe)
1 small orange
1 c lowfat (1%) milk
Chilled Chicken Pesto Pasta Salad

Snack

3 c total raw sliced cucumber, cauliflower and cherry tomatoes with 2 Tbsp reduced fat dressing
10 reduced fat whole wheat crackers
1/2 oz Cabot Sharp Light Cheddar
6 oz Cabot Nonfat Flavored Yogurt

Dinner

4 c salad greens, 1/2 c sliced carrots and 1/2 c chopped or cherry tomatoes with 2 Tbsp fat free Italian dressing
24 sweet cherries
Hot and cheesy subs

Expand All Collapse All

Lighter Lunchbox 5-Day Menu Planner

Packing your lunch during the week not only helps save money but also helps you better monitor what you put into your mouth during the day and avoid tempting workday food pitfalls.

Breakfast

Lunch

Snack

Dinner

Breakfast

Lunch

Snack

Dinner

Breakfast

Lunch

Snack

Dinner

Breakfast

Lunch

Snack

Dinner

Breakfast

Lunch

Snack

Dinner

This menu plan is based on an 1800 calorie/day diet

(50% Carbohydrate, 20% Protein, 30% Fat).