By Carleton Rivers, MS, RDN, LD

Packing your own lunch every day to take to work can be both a money-saver and a healthier option. But it can also be overwhelming, especially if you’re responsible for packing your child’s lunch as well. Here are some quick tips to help you make lunches a success.

• Plan Ahead:  Take some extra time to plan meals a week in advance so you’re only visiting the grocery store once.
• Pack the Night Before:  Mornings can be hectic; to make things easier on you, pack lunches the night before and store in the refrigerator overnight.
• Cook Extras for Leftovers:  If leftovers are your thing, cook a little extra food the night before and pack those leftovers for lunch the next day.

Meal #1: Mediterranean Tuna Salad

Ingredients

• 1 (6-oz) can or jar of tuna (packed in spring water)
• 1/2 cup artichoke hearts, diced
• 1/2 cup pitted kalamata olives, chopped
• 1 roasted red pepper, chopped
• 1/4 cup fresh chopped parsley
• 2  tablespoons slivered basil leaves
• 3 tablespoons olive oil
• Juice of 1 lemon
• Salt and fresh ground pepper, to taste

Directions

1. Combine all of the ingredients in a bowl and season with salt and pepper. Chill until ready to serve.
2. Serve in lettuce leaves, on a baguette, or on whole-grain crackers. Pair with a serving of fruit to complete the meal.

Nutrition Facts
Per Serving
Calories: 214| Total Fat: 16 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 13 mg | Sodium: 251 mg | Carbohydrates: 7 g | Dietary Fiber: 3 g | Sugars: 1 g | Protein: 13 g

Recipe from http://skinnyms.com/mediterranean-tuna-salad/
Yields: 4 servings
Serving Size: 1/2 cup

Meal #2: Veggie Wrap

Ingredients

• 1 low-carb whole-wheat tortilla
• 1 tablespoon hummus
• 1/2 medium avocado, mashed
• 1/4 cup alfalfa sprouts
• 1/4 cup carrot, shredded
• 1 roasted bell pepper (from jar), sliced

Directions

1. Pack vegetables, hummus and tortilla in separate containers or portions of one container. Assemble wrap at lunchtime to avoid a soggy tortilla.
2. To assemble wrap, lay out your tortilla and top with one tablespoon of hummus.
3. Add the mashed avocado over the hummus, followed by about one-quarter cup of sprouts.
4. Top the sprouts off with the carrots and bell pepper. Then roll it all up!
5. Cut in half and serve right away.
6. Pair this wrap with a small yogurt with sliced fruit.

Nutrition Facts
Per Serving
Calories: 305 | Fat: 21 g | Carb: 38 g | Fiber: 20 g | Protein: 12 g | Sugar: 2 g | Sodium: 798 mg

Recipe from http://www.theskinnyfork.com/blog/healthy-veggie-wrap
Yields: 1 serving
Serving size: 1 wrap

Meal #3: Mason Jar Salad

Ingredients

• 3 cups mixed greens
• 1 stalk celery, diced
• 2 to 3 radishes, thinly sliced
• 1/4 green apple, thinly sliced and soaked in salted water to prevent browning
• 1/3 cup walnuts
• 2 tablespoons of your favorite salad dressing

Directions

1. Pour two tablespoons of your favorite dressing at the bottom of the Mason jar. You always want to start with the wettest ingredient and move up to driest ingredient.
2. Order of layering:  apples, radishes, celery, and walnuts. Put the greens in last before sealing the jar. Refrigerate until ready to eat. Keeps three to four days.
3. When ready to eat, pour the contents of the jar into a large bowl. If the dressing has thickened up and will not easily pour out of the jar, add a tablespoon of warm water. Then seal the jar and shake it to thin out the dressing before adding to the salad. Toss the salad with the dressing and enjoy.
4. Pair this salad with some rotisserie chicken or a side of deli meat.

Nutrition Facts
Per Serving
Calories: 349 | Total Fat: 26 g | Saturated Fat: 2 g | Monounsaturated Fat: 3 g | Polyunsaturated Fat: 18 g | Trans Fat: 0 g | Cholesterol: 0 mg| Sodium: 155 mg | Potassium: 1203 mg | Total Carbohydrate: 26 g | Dietary Fiber: 12 g | Protein: 13 g

Recipe modified from http://eatwithinyourmeans.com/simple-mason-jar-salad-review-conscious-cleanse/
Yields: 1 serving
Serving size: Salad ingredients only

Meal #4: Southwestern Chopped Chicken Salad

Ingredients

• 2 cups shredded chicken
• 1 green bell pepper, diced
• 1 can black beans, rinsed
• 1 can sweet yellow corn (or 1 cup frozen corn, thawed)
• 2 Roma tomatoes, diced
• 4 green onions, sliced
• 1 head iceberg lettuce, washed and chopped
• 1/4 cup cilantro, chopped
• 1/2 cup shredded cheddar cheese
• 1/2 cup salsa

Directions

1. Pack one-quarter of ingredients into a container while keeping two tablespoons of salsa in a separate container.
2. When it’s time for lunch, top salad with salsa.
3. Other ingredients that could be added to this salad include plain Greek yogurt (sour cream substitute), jalapeno peppers, lime juice and avocado.

Nutrition Facts
Per Serving
Calories: 314 | Total Fat: 6 g | Saturated Fat: 0 g | Trans Fat: 0 g | Cholesterol: 0 g | Sodium: 574 mg | Potassium: 155 mg | Total Carbohydrate: 44 g | Dietary Fiber: 17 g | Protein: 24 g

Recipe modified from http://www.greensnchocolate.com/2012/05/southwestern-chopped-chicken-salad/
Yields: 4 servings
Serving size: 1/4 of ingredients

Meal #5: Turkey and Tomato Panini

Ingredients

• 1/2 tablespoon mayonnaise
• 1/2 tablespoon fat-free Greek yogurt
• Juice from half a lemon (I used a Meyer lemon)
• 1 tablespoon chopped fresh basil
• 1/2 tablespoon grated parmigiano reggiano
• Salt & freshly-ground pepper
• 2 slices bread (I use Dave’s Killer Bread in their Thin-Sliced variety)
• 2 ounces oz. oven-roasted deli turkey
• 1 Roma tomato, sliced

Directions

1. In a small bowl, mix together the mayonnaise, yogurt, lemon juice, basil, and cheese. Season to taste with salt and pepper (this can be prepared the night before).
2. Spread one-half of the mixture on each slice of bread. Arrange the tomato slices on one piece, and the turkey on the other. Close the sandwich.
3. Press in a Panini press for three minutes until golden brown (you can also do this in a pan, just like a grilled cheese).
4. Let cool for a bit before putting in a to-go container for lunch.
5. Complete this meal with a side of fruit or yogurt.

Nutrition Facts
Per Serving
Calories: 334 | Total Fat: 10 g | Saturated Fat: 2 g | Monounsaturated Fat: 2 g | Polyunsaturated Fat: 4 g | Trans Fat: 0 g | Cholesterol: 29 mg | Sodium: 1045 mg | Potassium: 872 mg | Total Carbohydrate: 43 g | Dietary Fiber: 6 g | Protein: 20 g

Recipe from http://www.spachethespatula.com/turkey-and-tomato-panini/#_a5y_p=2276306
Yields: 1 sandwich
Serving size: 1 sandwich