Build a Better Brown Bag Lunch

Planning appealing, healthy lunches is a snap when you use this handy guide. Choose one item from each group.

Step #1 Grains
Building a better lunch starts with the bread. The carbohydrates will keep you energized through the afternoon. Not only are whole-grain varieties more healthful than white bread, they'll hold up better until lunch. Try one of the ideas below.
- Whole grain bread
- Oatmeal bread
- Pita bread
- English muffins
- Whole grain crackers
- Tortillas
- Bagels
- Whole grain buns
Step #2 Protein
Including a good source of protein will help keep you fueled for hours. Choose one of the following options:
- Water-packed tuna
- Low-fat cottage cheese
- Lean deli chicken, turkey, ham, or roast beef
- Peanut butter
- Low-fat cheese
- Hardboiled eggs
- Round beans (such as black beans)
- Hummus
Step #3 Fruits and Veggies
Fruits and vegetables contain tons of vitamins and minerals, are high in fiber and volume, and low in calories so they will help fill you up-and not out! Here are some ideas:
- Fresh fruit: apples, grapes, bananas, peaches, cherries, oranges, berries, melon, etc.
- Fresh vegetables: baby carrots, cucumber slices, broccoli, cauliflower, peppers, etc.
- 100% fruit or vegetable juice
- Salads: tossed salad, coleslaw, spinach salad, fruit mixtures
- Individual applesauce or fruit cups (canned in light syrup)
- Dried fruit
Step #4 Dairy
Dairy foods contain protein and help keep your bones strong. Try:
- Low-fat (1%) or nonfat (skim) milk
- Low-fat or nonfat yogurt
- Low-fat cheese or string cheese

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