SCHOOL LUNCH AND QUICK SNACK IDEAS
By JJ Virgin, CNC, CHFI
I have been getting lots of requests for quick, healthy lunch and snack ideas, so I have put together some of my favorites for you!
SANDWICHES
Give them a different twist by using a whole wheat or low carb tortilla or a whole wheat pita. Stuff or roll using your favorite combination of lean protein, veggies and toppings. Start with a small portion of protein: lean roast beef, turkey breast, leftover chicken chunks, tuna, shrimp (only if refrigeration available), lean ham (limit this) or veggie patty. Add veggies: assorted lettuces (not iceberg), chopped mixture of crunchy ones (radishes, peppers,
onions, jicama, etc), sliced mushrooms, tomatoes
Optional-add LF/NF cheese
Add a topping/spread:
-Light whipped cream cheese with herbs added
-Dijon mustard
-Horseradish sauce
-Salsa/hot sauce
-Lowfat dressings
-vinegar
Try making a pasta salad with low carb or whole wheat pasta-use 1 cup of veggies, 1 cup of pasta, chunks of chicken, lowfat feta and a LF olive oil vinegarette Soup in a Thermos - A great way to get more veggies in, make it veggie only for an addition to a sandwich or add protein to make it a main course. Be sure to look for broth or tomato based that are low sodium, or better yet, make your own.
SNACKS
Yogurt or Cottage Cheese Parfait (also makes a great breakfast)*
Steamed Soybeans in the shell (edemame)
10 nuts and a piece of fruit
1-2 oz LF/NF cheese and a piece of fruit
apple slices and nut butter**
Ry Krisp or WASA crackers with LF/NF cheese or nut butter
Low carb tortilla roll-up(also makes a great breakfast)*
Hummus with raw veggies for dipping
Baked apple*
Mock berry pie*
**be sure to buy the nut butters without added sugar or partially hydrogenated fat
Mock Berry Pie
Heat 1 cup frozen berries in microwave for 3 minutes. Add 1 scoop vanilla whey protein powder and a sprinkle of cinnamon. Sprinkle with 1 tbsp chopped nuts.
Yogurt Parfait
Layer plain non-fat yogurt mixed with vanilla & cinnamon with 1/2 cup berries and 1/2 cup Kashi Go-Lean cereal.
Baked Apple
Split open baked apple and top with 1 cup non-fat cottage cheese and 1/2 cup Low Sugar-Low Fat Muesli or Kashi Go Lean cereal.
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