Healthy Lunchbox Menus

Health Notes by Dr. Liz

December 5, 2024

Break out of the boring lunchbox routine with healthy and flavorful menu ideas like these! Each one of these midday menus meets the standards described in these healthy lunchbox basics, and is designed to supply approximately 400–600 calories, 15–30 grams of protein and 7 or more grams of fiber (30% of Daily Value). Each menu will sustain you for the long-haul, complete with an afternoon snack. Many of the items listed may be leftovers in your fridge or easily obtained from the deli.

Menu #1:

• Lunch:
  • Whole grain rice medley (¾ cup) with cooked salmon (3 ounces) flaked into rice, plus herbs, scallions and cherry tomatoes 
    • Supplies quality protein and carbs along with fiber and omega-3s.
  • Chilled steamed cauliflower and broccoli florets (1 cup total) 
    • Supplies fiber, vitamin C, potassium and antioxidants.
  • Kiwi slices and fresh blueberries (1 cup total) 
    • Supplies vitamin C, fiber and antioxidants.
• Snack:
  • Almonds and dried cherries/golden raisins in a snack cup (⅓ cup total) 
    • Supplies healthy fats, vitamin E, fiber and antioxidants.

Menu #2:

• Lunch:
  • Caprese skewers: fresh mini mozzarella balls (3 ounces), cherry tomatoes and basil with olive oil/balsamic drizzle on butter lettuce leaves 
    • Supplies protein, calcium, vitamin C, fiber and healthy fats.
  • Farro and veggies (small cubes of steamed butternut squash and zucchini) salad (¾ cup) 
    • Supplies quality carbs, B vitamins, fiber and some protein.
  • Cucumber and carrot matchsticks (1 cup)—Use olive oil dressing from skewers for dipping! 
    • Supplies fiber, beta carotene, vitamin C and an array of antioxidants.
• Snack:
  • Fresh pear slices topped with dried cranberries (¾ cup total) 
    • Supplies quality carbs, potassium and antioxidants.

Menu #3:

• Lunch:
  • Black bean veggie wrap: whole wheat 8-inch tortilla filled with refried black beans (¾ cup), ¼ sliced avocado, grated Jack cheese (½ ounce) and radish or arugula sprouts (½ cup) with salsa (¼ cup) in a separate container
    • Supplies quality carbs, protein, fiber and an array of vitamins and minerals.
  • Roasted corn, tomato and cilantro salad with light avocado oil dressing (¾ cup total) 
    • Supplies quality carbs, fiber, vitamin C and lutein (an antioxidant).
• Snack:
  • Colorful melon ball fruit salad: cantaloupe, honeydew and watermelon (1 cup total) 
    • Supplies quality carbs, fiber, potassium, vitamin C and other antioxidants.

Menu #4:

• Lunch:
  • Sprouted wheat bread turkey sandwich: 2 thin slices sprouted wheat bread spread with pesto (2 teaspoons), roasted turkey (3 ounces), 3 tomato slices and small handful of arugula 
    • Supplies protein, quality carbs, healthy fats, B vitamins and vitamin C.
  • Mixed spring greens (2 cups) topped with shaved fennel, crumbled feta (½ ounce) and olive oil/balsamic vinaigrette (1 tablespoon) in a separate container 
    • Supplies a wealth of antioxidants, fiber, vitamins C and K, folate and B6.
  • Strawberries and blackberries with chopped mint (¾ cup total) 
    • Supplies vitamin C, antioxidants and fiber.
  • Baby carrots (½ cup)
    • Supplies beta carotene, other carotenoid antioxidants and fiber.
• Snack:
  • Pistachios and dried blueberries (⅓ cup total) 
    • Supplies health fats, vitamin E and other antioxidants.

Article originally published in January of 2017 and updated in December of 2024.