Tag Archive for: lunch ideas

Charcuterie – The New PB & J

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A French term roughly translated as cured meat, charcuterie found popularity back in the 15th century largely due to its ability to be stored at room temperature. While lack of refrigeration is no longer a factor, charcuterie is all the rage these days. From casual at home snacking to formal black-tie events and every kind of restaurant in between, you’ll find yourself enjoying little bits of a lot of things rather than meal-sized portions. Even better, we don’t have to eat what we don’t like. Bingo! This type of eating is perfect for picky eaters – especially kids.

Packing the perfect lunch at 6 a.m. while trying to get your kids (and maybe even yourself) out the door can be challenging. What’s worse is finding the same perfectly packed lunch untouched at the end of the day because “effective immediately, your child no longer likes _________” (insert item here).

With picky eaters and food allergies, the traditional peanut butter and jelly might not make the grade anymore. Next time you’re packing school lunch, mix it up with charcuterie-inspired options. Even if two or three items come home, you can rest assured that your child had at least some nourishment during the day.

Choose one from each column for a well-balanced lunch:

FruitsVegetablesProteinDairyGrains
GrapesCarrot SticksBeef JerkyString CheeseWhole Grain Crackers
Apple SlicesSnap PeasCubed Chicken BreastYogurtPretzels
Cubed MelonBroccoli FloretsEdamameCheese Slices or CubesPopcorn
Raisins or Dried CranberriesJicama SticksAlmondsYogurt or Sour Cream Based Ranch DipDry Cereal (low sugar)
BerriesEdamameTofuCottage CheeseWhole Grain Toaster Waffle
Sliced BananasSliced Bell PeppersHard Boiled Egg SlicesLow-Fat Cream CheesePita Chips

How to Pack

For a simple, disposable option – fill sandwich or snack size bags with dry ingredients and disposable two-ounce sauce cups with sauces and other ingredients that might leak or spill. Pack it all in a paper lunch bag and skip the dirty dishes.

Reusable lunch containers are the perfect size – just fill with disposable or reusable cupcake liners to create individual cups for each food. Or try two-ounce little containers that come with lids. Reusable containers are easy to find and won’t break the bank – especially if you want to trash any that have been lurking in the bottom of a backpack for two weeks.

For items that need to stay cold, a frozen bottle of water is a perfect option and makes for an icy cold drink at lunchtime.

Looking for more ideas to enhance your child’s lunch options? NOAH’s team of registered dietitians are available for creative suggestions. Schedule an appointment today!

5-Minute Lunch Ideas – Nutritious and Easy

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By Alexander Clabourne, RDN | Registered Dietitian

Have you ever struggled to find something healthy for lunch while at work or didn’t have enough time to meal prep? Look no further with these simple lunches that can be made in five minutes or less! Eating healthy does not need to be a complex task. It’s quite simple to incorporate nutrient dense foods in your meals in a time friendly manner. Eating healthy does not always have to include choosing fresh fruits and vegetables and making foods from scratch all the time. Frozen, canned, and dried foods are convenient and still provide the essential nutrients our bodies need. Check out these quick lunch ideas!  

Bento Lunch Box

  • Tuna or chicken salad: Combine one 2.5 ounce can or packet of choice with 1 tbsp of mayonnaise and spices of choice. I like to use paprika, black pepper, and dried dill. If you don’t like either of these try 1 cup of Greek yogurt, soy yogurt, or low-fat cottage cheese instead. 
  • Nuts or seeds: ¼ cup or a small handful of choice. Some good options are cashews, peanuts, walnuts, almonds, pistachios, sunflower seeds, or pumpkin seeds.
  • Fruit: ¼ cup dried fruit or ½ cup of canned fruit. Choose any that you like! If choosing canned or cupped fruit, try choosing varieties packed in juice and not in syrup.
  • Vegetables: 1 cup any variety. Quick options include baby carrots, sugar snap peas, baby bell peppers, and celery sticks.
  • Whole grain/whole wheat crackers: 4-6 crackers.

Asian Chicken Salad Bowl

  • Brown rice or wild rice: 1 cup of instant rice, ready in 60-90 seconds in the microwave.
  • Chicken: 3 ounces of ready to eat shredded or canned chicken. For vegan or vegetarians use 3 ounces of tofu or ½ cup of canned beans (any kind). For extra plant protein add a handful of edamame.
  • Salad kit: 1 cup from an Asian salad kit.
  • Dressing: 2 tablespoons of roasted sesame or sesame ginger dressing.

Lunch Wrap

  • Protein: 3 ounces of ready to eat shredded chicken or pork or 3-4 slices of reduced sodium ham or turkey. For vegans and vegetarians try seitan.
  • Vegetable: 1 cup from a bag of coleslaw mix.
  • Whole grain/whole wheat wrap: 1 pita, wrap, or tortilla.
  • Condiments: 1 tablespoon of low-fat mayonnaise or mustard.

Protein Grain Bowl

  • Protein: One 2.5 ounce can or package of chicken or tuna.
  • Grain: 1 bag of instant rice and lentil mix ready in 60-90 seconds or your favorite choice of grain blend.
  • Vegetable: ½ bag of microwavable frozen vegetables. Any kind is good! Try finding varieties without added sauces or cheeses.
  • Condiment: 2 tablespoons of chipotle or garlic aioli.

For further nutrition education and questions, schedule an appointment with a NOAH Registered Dietitian today!