Common Lunch Ingredients

VEGGIES: Fresh, frozen, or canned
Avocado, bell peppers, broccoli, carrots, cauliflower, corn, cucumbers, greens, jicama, kohlrabi, sugar snap peas, tomatoes.

FRUITS: Fresh, frozen, canned, or dried
Apples, bananas, berries, cherries, grapes, mangos, oranges, pears, pineapple, raisins, strawberries, watermelon.

WHOLE GRAINS:
Brown rice, bulgar, corn tortilla, whole wheat bread, whole wheat tortilla, whole grain crackers, whole grain pita, whole grain wrap.

PROTEIN FOODS:
Canned beans (black, garbanzo, pinto), canned tuna or salmon, lentils, green peas, hard boiled eggs, peanut butter, other nut butters, hummus, bean dip, lean meats.

DAIRY:
Low-fat cheese, low-fat milk, low-fat yogurt, fortified soy milk, fortified soy yogurt, low-fat cottage cheese, low-fat ricotta cheese.

LUNCH COMBINATIONS AND RECIPES

Quesadilla with guacamole and fruit; made with avocado, grapes (sliced and quartered), whole wheat tortilla, and low-fat cheese

Sandwich with veggie and a fruit; made with cucumber slices, apple slices, whole wheat bread, sliced turkey or chicken, and low-fat cheese.

Pita and hummus with veggies; made with carrots, sugar snap peas, whole wheat pita, hummus, and low-fat milk.

Cottage cheese with peaches and crackers with peanut butter; made with peaches, whole grain crackers, peanut butter, and low-fat cottage cheese.

Macaroni and veggies and cheese; made with broccoli, cooked diced tomatoes, whole wheat pasta, and low-fat cheese.

Tuna lettuce wrap; made with onion, tomato, bell pepper, lettuce, canned tuna fish, chickpeas, and low-fat cheese

Cucumber ricotta sandwiches with whole grain crackers; made with cucumber, whole grain crackers, and low-fat ricotta cheese.

Egg salad with a twist and a fruit; made with celery, onion, lettuce, watermelon, whole wheat bread, and hard boiled eggs.

Peanut butter and banana pockets; orange slices, banana, whole wheat tortilla, and peanut butter.

Lentil mango salad; made with bell pepper, lemon mangos, and lentils.