Healthy Lunchbox Ideas
A healthy meal contains at least 3 food groups, including a whole grain, lean protein, and fruit or
vegetable. Each of the following options will serve up a well-balanced and satisfying meal.
ξ Italian tortellini: Cooked tortellini, mozzarella cheese, cucumber and cherry tomatoes
with a pesto dipping sauce.
ξ Wrap it up: Turkey and cheese wrapped in a whole wheat tortilla served with carrots
ξ Hawaiian: Lean ham with green pepper and pineapple chunks served in a pita.
ξ Chef salad: Lean ham and turkey with cheese, lettuce, cucumber, tomato with whole
ξ Breakfast for lunch: Hardboiled egg with Canadian bacon, baby spinach on an English
ξ Taco fresco: Chopped chicken breast with green pepper, onion, avocado and tomato with
a side of baked tortilla chips.
ξ Tea time: Light spreadable cheese with sliced cucumber and dill on whole grain bread.
ξ Vegetarian: Hummus spread with cucumber, grated carrot and lettuce in a pita.
ξ PB&B: Peanut butter with sliced banana on whole grain bread.
ξ Pizza: Light mozzarella cheese with tomato sauce and baby spinach in a whole grain
Snacks can help bridge the hunger gap between meals. Aim for two different food groups at
snack time, with at least one food containing protein.
ξ Apple slices with nut butter
ξ Light yogurt with whole grain cereal
ξ Cottage cheese with fruit
ξ Half of a bagel with nut butter
ξ Boiled egg with whole grain crackers
ξ Frozen waffle with nut butter and milk
ξ Hummus with fresh vegetables
ξ Tortilla with melted cheese and salsa
ξ String cheese with popcorn
ξ Trail mix with dried fruit and nuts
What is the most important thing you learned from this handout?
What changes will you make in your diet/lifestyle, based on what you learned today?
If you are a UW Health patient and have more questions, please contact UW Health at one of the
phone numbers listed below. You can also visit our website at www.uwhealth.org/nutrition.
Nutrition clinics for UW Hospital and Clinics (UWHC) and American Family Children’s
Hospital (AFCH) can be reached: (608) 890-5500. Nutrition clinics for UW Medical Foundation
(UWMF) can be reached at: (608) 287-2770.
Your health care team may have given you this information as part of your care. If so, please use it and call if you
have any questions. If this information was not given to you as part of your care, please check with your doctor. This
is not medical advice. This is not to be used for diagnosis or treatment of any medical condition. Because each
person’s health needs are different, you should talk with your doctor or others on your health care team when using
this information. If you have an emergency, please call 911. Copyright 7/2016 University of Wisconsin Hospitals
and Clinics Authority. All rights reserved. Produced by the Clinical Nutrition Services Department and the
Department of Nursing. HF#490.