healthy lunch ingredients, wrap sandwich
Frances Janisch
Between fast-food joints, school-lunch programs and Chinese buffets, finding a good-for-you lunch is getting harder and harder. Want to pack healthier lunches for the whole family? It's easy -- all you need to do is a little planning.

The Goal: Make healthy lunches for the whole family. Start by jotting down everyone's likes, dislikes, and "never-trieds." The overlaps in the "likes" column will form the basis for your meals. Throw in items from the "never-trieds" column here and there, so everyone gets to try something new. Once in awhile, pick something from the "dislikes" column and try cooking it or presenting it a new way -- people often have an aversion to a particular food preparation more than the food itself.

The Plan: Pick one day of the week for grocery shopping, and two for food preparation. On each prep day, make two lunches, with enough servings for everyone. For example: Shop and prepare two days' worth of food on Sunday. Prepare the remaining two days on Tuesday night. Once a week, let everyone eat what they want to, with some parameters (more on that later). Here are some meal ideas:
1
Wraps
The problem with sandwiches for lunch is that they're usually all carbohydrates and protein (the occasional iceberg lettuce leaf and tomato slice doesn't really count). Whole-grain wraps are a tasty, healthier alternative. Some filling ideas:
- Roasted vegetables and hummus
- Chicken with avocado and tomato slices with oil and vinegar
Recipe: Creamy Avocado and White Bean Wrap
2
Burritos
Burritos made with whole-grain tortillas can be served either warm or cold, making them an easy meal for school kids and office dwellers alike. For add-ins, try salsa, guacamole, or low-fat cheese and sour cream. Some filling ideas:
- Chicken and jalapeno
- Shrimp and tomatillos
Recipe: Barbecued Chicken Burritos
3
Hearty Grain Salads
Combining a lean protein, veggies and a whole grain is a healthy lunch in one dish, and a needed break from the usual sandwich. Some ideas:
- Chicken, broccoli and brown rice
- Whole wheat pasta salad with tuna, fresh veggies and a vinaigrette
Recipe: Quinoa and Smoked Tofu Salad
4
Soups
Whether you're making a chilled summer gazpacho or a hearty winter stew, soups are easy to transport, and a great way to get a ton of vegetables into one dish.
Recipe: Vegetarian Chili
5
Sides and Snacks
Kids and adults alike need something to munch on. Here are some easy alternatives to chips and pretzels:
- Baby carrots with hummus
- Celery with peanut butter
- Cheese and grapes
- Air-popped popcorn
Recipe: The Perfect Snack
6
Something Sweet
Got some sweet teeth in the family? Give them one of these afternoon pick-me-ups:
- Fruit: Dried or regular (dried is sweeter)
- Yogurt with honey
Recipe: Homemade Trail Mix
7
Better Choices
Let's face it, you aren't always going to eat the healthiest when left to your own devices, and neither is your family. Set some ground rules for when they're on their own: eat at least one piece of fruit, choose whole grain bread, or have a small salad before your meal. Teaching them to take small steps toward healthy eating now will have a big impact down the road, and not just for them -- for you, too.