Kendall Reagan Nutrition Center Thinking Outside the Lunch Box

by Arwen Haggerty Stark

As we say goodbye to the laid-back days of summer, we usher in busy schedules and a need for routine.  We’re back to school, and for those who are tired of the same old boring lunches, we’ve got you covered with some fresh and easy ideas.

Soups

Soups are an inexpensive way to pack a nutritional punch. Add veggies, whole grains, and proteins, and you have a balanced, one-pot meal. You can make a big batch of your favorite recipe and freeze it into individual portions for reheating later. Just make sure you have a suitable container for heating in the microwave and remember to stir periodically to heat evenly before serving. Curious where to get started with meal prepping soups? We’ve got you covered!

Inspiration:

• Look to seasonal ingredients as the weather cools, and consider classic fall options such as chili, butternut squash soup, and lentil soup. Serve with a side of cornbread for a satisfying meal.
• For even easier preparation, take a semi-homemade approach. Choose a low-sodium vegetable or chicken noodle soup from the store and boost it up with a scoop of steam-in-bag brown rice and rinsed and drained canned beans to turn a simple soup into a filling lunch.

Salads

Do you hate soggy salads? So do we! While salads made with a base of traditional greens may not be a great option to prepare for the week ahead, salads made with a base of crunchy vegetables and whole grains hold up well to dressing, and actually improve in flavor and texture over time!

Inspiration:

• Caprese salad: diced chicken breast + halved cherry tomatoes + fresh basil leaves + mozzarella balls + balsamic vinegar (drizzled on top when ready to eat)
• Greek-inspired salad: chopped bell peppers + chickpeas + oregano + sliced kalamata olives + diced cucumber + feta crumbles + farro + Greek dressing
• Mexican Grain Salad: roasted bell peppers + corn + leftover cooked quinoa + black beans + diced tomatoes + avocado lime crema dressing
• Jarred salads: Try layering your salad in a jar: dressing, protein, then sturdy veggies (broccoli, radishes, carrots, beans, etc.) on the bottom and delicate veggies (greens, cucumber, chopped tomatoes) on the top.  Keep the jar upright until you’re ready to serve to prevent top layers from getting soggy. When you’re ready, shake the jar to mix the ingredients together.

Charcuterie Style Lunches

Adult Lunchables anyone? This childhood staple had the right idea offering appealing finger food style lunches for an easy meal. We don’t need to outgrow this concept, but can reinvent it to make minimal prep, nutrient packed lunches!

Inspiration:

• Hardboiled egg + Babybel cheese + fresh veggies and Greek yogurt dip + Triscuits + fruit + chocolate covered espresso beans
• Prosciutto + cubed cantaloupe + brie + balsamic reduction for drizzling + melba toast + veggie sticks
• Low-sodium deli turkey + cheddar cheese cubes + Whole grain crackers + Hummus + Veggie sticks + Strawberries
• Nut or seed butter + carrots and celery sticks + apple slices + graham crackers + Greek yogurt cup

Shake Up Your Routine

How do you think of lunch? Even just thinking of this mid-day meal can cause palate fatigue when the only thing that comes to mind are wraps, sandwiches, or salads. Remember, not all lunch foods have to be classic lunch foods, and you can shake up old classics to make them fresh and interesting!

Inspiration:

• Breakfast for lunch: Greek yogurt + berries + nuts/seeds of choice + whole grain toaster waffles on the side
• Deconstructed breakfast burrito: scrambled eggs + black beans + salsa + avocado + shredded cheese + tortilla chips on the side
• Loaded hummus bowls: hummus base + roasted bell pepper and zucchini + diced grilled chicken strips + feta cheese + pita on the side

Tips for Making Grab-and-Go Lunches

Making grab-and-go lunches is a practice, and like any new habit, it is going to take time, trial, and error before it feels comfortable. Lunch preparation does not need to be perfect, nor does it need to look the same every week. However, there are foundational tips to help streamline this process!

Tip: Practice the 3 P’s for make-ahead meals:

• Plan: Take inventory of what you have on hand, what recipes you would like to make for the week, and what you will need to obtain from the grocery store.
• Purchase: Remember your list! Take a picture of it, use an app, or put it in your phone notes so that you have it with you at the store. This is critical, as often times meal plans fall apart when one or more key ingredients are missing.
• Prepare: Know that you do not have to make all of your lunches ahead of time to be successful for the week. Choose to prepare ahead the most critical and time-consuming steps of lunches to make the week easier. This could look like: pre-chopping all fruits and vegetables, pre-portioning components, and cooking meats and grains to have them ready to use for quick meals.

Remember, the best lunch plan is the one that is enjoyable, attainable, and relevant for you and your family. Let this blog be a guideline to help you navigate lunches when life gets hectic. With a little creativity and planning, lunches can transform from drab and rushed, to the pick me up of the day!

Get to Know our Author:

Arwen Stark is from a tiny town (population 126!) in central Wyoming, and received her bachelor’s degree in Human Nutrition at the University of Alabama.

Arwen also has a degree in biological sciences and rangeland management. She is particularly interested in sustainable agriculture and utilizing permaculture techniques to tackle food insecurity issues. She is currently a dietetic intern with Be Well Solutions distance program and just completed her wellness rotation with KRNC, to become a registered dietitian.

“I am most looking forward to teaching cooking classes. I love to cook and am excited to share that knowledge with others.”

More Information

For additional resources for healthy eating, check out these programs from our registered dietitian nutritionists. Find delicious and healthy recipes on our Recipes page! More health tips are also available at the College of Health and Human Sciences Pinterest board. Lastly, don’t forget to sign up for the KRNC monthly newsletter!