The Secret Formula for Making a Nutritious Lunch
The lunchtime routine can quickly get stale. But who has the time, let alone the inspiration, to create a unique lunch? Instead, we turn to the same sandwiches, sides, and drinks week after week. But that doesn’t mean we can’t add variety into the daily rotation.
To take the stress out of lunch preparation, use this plug-and-play system to create a nutritional meal in no time. Simply choose items from each of the following categories:

pick one | grain
- brown rice
- pasta
- crackers
- tortilla
- pretzels
- granola bar
- whole grain bread
- popcorn
- oatmeal
- cereal

+ one | protein
- black beans
- meat
- nut butter
- hummus
- yogurt
- hard-boiled eggs
- cheese (cubed or string)
- energy bites
- cottage cheese
- trail mix

+ two | fruits
- applesauce
- grapes
- strawberries
- blueberries
- tangerine
- fruit leather
- mango
- watermelon
- cantaloupe
- banana
- raisins
- orange slices
- kiwi
- raspberries
- peach
- pear
- honeydew
- fruit cocktail (no sugar added)

+ two | veggies
- salad
- snap peas
- carrot sticks
- celery sticks
- cauliflower
- broccoli
- cucumber
- bell peppers
- sweet potato
- veggie soup
- green beans
- corn
- potato salad
- coleslaw
- cherry tomatoes
- asparagus
- zucchini
- squash

+ one | drink
- almond milk
- milk
- 100% fruit juice
- water
- smoothie
Download the printable list below, and keep it on the back of your cabinet door or on your refrigerator for easy access!