We’re featuring five days of healthy eating for kids and grown-ups alike. These meals are easy, healthy and affordable to assemble –not to mention, tasty! Read on to see how you can switch up your lunches during the week while maintaining a balanced diet full of nutrients.


Monday – Meatless Mediterranean Mix-Up
  • 2 tablespoons hummus
  • 1 small whole-wheat pita bread (or gluten-free crackers or brown rice if there is a gluten sensitivity)
  • 1 cup grape tomatoes
  • 5 cucumber slices
  • 10 carrot sticks
  • 1 orange, sliced

Nutrition Facts: Calories: 250 | Fat: 5 g | Carbohydrates: 49 g


Tuesday – Have a Souper Day
  • 1 cup chicken soup (prepare by heating shredded chicken* with low-sodium broth, whole-grain brown rice and fresh or frozen veggies for 15 minutes) *Hint: Boil boneless chicken breast for 25 minutes. Then, if you have one, use a stand mixer to shred the hot chicken. This makes for a quick and convenient way to prepare shredded chicken for any dish.
  • 1 whole-grain roll or crackers
  • 1 cup raspberries

Nutrition Facts: Calories: 220 | Fat: 6 g | Carbohydrates: 40 g


 Wednesday – Bagel Bagged Lunch 
  • 2 tablespoons peanut butter and 2 tablespoons jam on a whole-wheat mini bagel
  • ¾ cup cherry tomatoes with 2 tablespoons low-fat balsamic dressing for dipping
  • ½ cup pineapple
  • 1 mini oatmeal cookies

Nutrition Facts: Calories: 400 | Fat: 18 g | Carbohydrates: 79 g


Thursday – Pizza Party
  • 1 slice leftover veggie pizza, cut into squares
  • ¾ cup cucumber slices
  • ½ cup purple grapes
  • ½ cup plain popcorn

Nutrition Facts: Calories: 256 | Fat: 5 g | Carbohydrates: 50 g


Friday – Fiesta Feast
  • Low-fat cheese quesadilla with black beans and onions as filling (Use one small, corn tortilla that has been cut in half, 1/3 cup low-fat cheese, ½ cup black beans, sprinkle of onions.)
  • 2 tablespoons guacamole
  • 2 tablespoons salsa
  • 1 cup strawberries

Nutrition Facts: Calories: 307 | Fat: 6 g | Carbohydrates: 49 g