Perfect Packed Lunch
Here's an example of a healthy and balanced packed lunch. Try this one out, and then use it as a springboard for your own creative lunch ideas. Don't fall into the trap of eating the same thing day after day. Remember to use the 7 steps above to create your perfect packed lunch.
Servings: 1
Here's what you need...
For the wrap:
•1 green tortilla
•1 chicken breast (or your choice of protein: veggie patty, lean turkey, hardboiled egg, smoked salmon, grilled white fish, or baked tofu)
•Sliced tomato
•Romaine lettuce
•1 Tablespoon hummus
For the veggies:
•1/2 cup cut veggies (try broccoli, cauliflower, carrots and bell peppers)
•1/4 cup hummus
For the yogurt:
•1/2 cup plain nonfat Greek yogurt
•Handful of berries (strawberries and blueberries)
For the trail mix: •1oz raw mixed nuts
•5 golden raisins
1.Spread the tortilla with hummus, line with lettuce, tomato slices and chicken breast. Wrap and slice in half.
2.Wash and pack the cut veggies in plastic container. Pack the hummus in a small container.
3.Pack the yogurt in a small container and top with the berries.
4.Mix the raw nuts with the raisins and pack in a small container or bag.
5.Don't forget to pack a container of water and a napkin!
Nutritional Analysis: One serving equals: 547 calories, 19g fat, 39g carbohydrate, 12g fiber, and 55g protein.
