LEAN LUNCHBOX SAMPLE MENUS

Components

Monday

Tuesday

Wednesday

Thursday

Friday

1 serving of vegetables

Slice of lettuce and/or tomato

1 bag of baby carrots

1 bag of sliced bell peppers and cucumbers with hummus

Spinach or diced bell peppers

1 bag of cucumber and carrot slices

2 servings of whole grains

2 slices of whole grain bread

10 whole-grain crackers

1 whole-wheat tortilla

1 cup of whole wheat pasta tossed with light Italian dressing

3-4 whole-grain bread sticks

3 ounces of lean protein

3 ounces of skinless, boneless, grilled turkey breast

3 ounces of roasted turkey breast strips

3 ounces of shredded roasted turkey breast

3 ounces of cubed roasted turkey breast

3 ounces of turkey breast strips

Fruit

Banana

Individually packed serving of fruit

Grapes

Apple

100% fruit juice

Low-fat diary

Slice of low-fat cheese

low-fat cheese cubes

low-fat milk

Cup of low-fat yogurt

Thinly sliced low-fat cheese (used for wrapping the turkey)