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Top 10 Items to Pack in Your Lunch

Today is National Brown Bag Day, a great opportunity to embrace the simplicity and health benefits of packing your own lunch. Bringing your meal from home not only saves money but also allows you to have control over the nutritional content of your food. To help you get started, here are the top 10 delicious and nutritious foods to include in your brown bag lunch.

1. Mixed Green Salad

A mixed green salad with a variety of fresh vegetables like cherry tomatoes, cucumbers, and bell peppers is a quick and easy option. Add a simple olive oil and vinegar dressing for a light and nutritious meal.

2. Fresh Fruits

Fruits like apples, berries, and grapes are perfect for a brown bag lunch. They’re easy to pack, provide essential vitamins, and offer a sweet, refreshing bite.

3. Vegetable Sticks

Carrot sticks, cucumber slices, and bell pepper strips are great for snacking. Pair them with a small container of hummus or guacamole for added flavor and nutrients.

4. Greek Yogurt

A cup of Greek yogurt is a fantastic source of protein and probiotics. Choose plain varieties and add your own fresh fruit or a drizzle of honey to control the sugar content.

5. Nuts and Seeds

Almonds, walnuts, sunflower seeds, and pumpkin seeds are excellent sources of healthy fats, protein, and fiber. They make for a satisfying snack that keeps you full and energized.

6. Hard-Boiled Eggs

Hard-boiled eggs are easy to prepare in advance and are a great source of protein. Sprinkle them with a little salt and pepper or paprika for extra flavor.

7. Chickpea Salad

A chickpea salad with tomatoes, cucumbers, red onion, and a simple lemon dressing is refreshing and full of plant-based protein. It's perfect for a light yet satisfying lunch.

8. Safe Catch Tuna or Salmon

Safe Catch Tuna or Salmon is an excellent choice for your brown bag lunch. It’s rich in omega-3 fatty acids and protein. Plus, it has the lowest mercury level of any tuna or salmon on the market—every single fish they catch is tested! When you choose Safe Catch, you are also protecting sea life because they use sustainable fishing methods. Be adventurous and instead of making the traditional tuna fish sandwich, mix either the tuna or salmon with avocado, lemon juice, and spread it on whole grain bread for a delicious, nutritious sandwich.

9. Cheese and Crackers

Choose whole grain crackers and pair them with a few slices of low-fat cheese. This combination provides a good balance of carbs, protein, and healthy fats, making it a satisfying and convenient option.

10. Dark Chocolate

For a sweet treat, include a small piece of dark chocolate in your lunch. Dark chocolate is rich in antioxidants and can satisfy your sweet tooth without guilt.

Don’t forget the Power of Five when packing your lunch—try your best to get the five food groups: whole grains, protein, vegetables, fruit, and dairy!



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