- Vegetable sticks (e.g. carrot, celery, jicama, red/green/orange/yellow bell peppers), chopped/sliced veggies (e.g. cucumber, broccoli, cauliflower), baby carrots, fresh snap peas, mini tomatoes (e.g. cherry, grape, plum) with hummus or a low-fat dip or salad dressing
- Fresh fruit – try something different: melon, berries, mango, papaya, or a kiwi, plum, or nectarine; a new variety of an old favorite, such as a different type of apple or orange
- A hard-boiled egg and low-fat popcorn (air-popped or microwaved)
- Spread celery and/or carrot sticks with reduced-fat plain cream cheese OR natural peanut or other nut butterˆ and top with raisins
- Apple or pear slices with natural peanut or other nut butterˆ, reduced-fat/light natural cheese, and whole grain brown rice cakes (unsalted or lightly-salted; the peanut butter may be spread on the rice cakes rather than the fruit)
- A reduced-fat cheese stick, an orange, a low-fat, unsweetened*, granola/cereal bar**
- Low-fat yogurt with low-fat granola/unsweetened*, whole grain** cereal, a banana
- Low-fat cottage cheese or plain yogurt with fruit canned in water, juice, or extra-light syrup, and a low-fat, whole grain muffin** (try baking your own muffins)
- Homemade trail mix made with low-fat, unsweetened*, whole grain cereals (at least one high-fiber** brand), unsalted nuts, and dried fruit – be creative and use types of cereal, nuts, and fruit that you don’t normally use; you can also make this nut-free
- Fruit smoothie – be creative and cater to individual preferences, but in general use: low-fat yogurt (vanilla or fruit-flavored; try frozen), fresh or frozen fruit, some ice cubes, and a splash of low-fat (1%) or non-fat/skim milk or 100% fruit juice; pack it in an insulated thermos and with an ice pack
- Low-fat whole wheat or other whole grain crackers** with: lean meat† and reduced-fat/light natural cheese OR reduced-fat plain or flavored cream cheese OR natural peanut or other nut butterˆ, plus unsweetened applesauce and fresh snap peas
- Homemade chicken salad (skinless, lean chicken breast†, a small amount of low-fat mayonnaise, and chopped celery) with spinach in a whole wheat pita**
- Egg salad sandwich (made with 1 egg, mustard, and a small amount of low-fat mayonnaise) on a whole wheat mini-bagel**, three-bean salad, and sliced kiwi fruit
- Tuna salad (low-sodium chunk light tuna canned in water with a small amount of low-fat mayonnaise and chopped pickle) on a whole grain bagel** with fresh green and red grapes; try using salmon instead of tuna (flaked fresh or canned in water)
- PB & J (or honey or banana) with natural peanut or other nut butter (with ≤ 50 mg of sodium per serving ) on whole grain bread, pita, or tortilla **, baked potato chips, and mini tomatoes (e.g. cherry, grape, plum)
- Lean turkey† sandwich on whole wheat bread** with a slice of reduced-fat/light natural cheese, lettuce, and tomato, with baked tortilla chips and salsa
- Hummus on a whole wheat pita** (or whole grain tortilla**) with baby spinach, tomato, and cucumber (or other veggies, as desired), along with chopped melon
- Whole wheat tortilla** wrap: lean turkey, chicken, ham or roast beef†, mustard, reduced-fat/light natural cheese (may use cream cheese in place of mustard/cheese), spinach, tomato, other veggies: avocado, olives, mushrooms, shredded carrot or cucumber, bell pepper strips, pepperoncini, or roasted red peppers, plus a fruit leather; Make it simple: a whole wheat tortilla wrapped around meat, cheese, and lettuce
- A vegetable quesadilla (try chopped carrots and broccoli) with a light amount of reduced-fat cheese on a whole grain tortilla** - kids love these and don't even know they are eating vegetables! Serve them for dinner and then make an extra one to send for lunch the next day.
- Whole wheat/whole grain bagel** (kids love the mini kind) with reduced-fat plain or flavored cream cheese and lean meat†, lettuce or spinach leaves, and other veggies as desired (may use low-fat mayo or mustard instead of cream cheese), low-fat yogurt, and a peach or nectarine; Make it simple: whole wheat bagel with cream cheese and baby spinach leaves
- Tossed baby spinach and/or green-leaf lettuce salad with a variety of fresh vegetables (be creative), lean meats†, garbanzo or kidney beans (or other beans), baby corn or corn kernels, reduced-fat/light natural cheese, hard-boiled egg, and low-fat/light dressing with whole grain rye crackers** and a plum
- A slice of leftover vegetable pizza with light cheese on a thin or whole grain crust, a simple tossed green salad (be creative) with low-fat/light dressing, and a pear
- Whole wheat pasta** with marinara sauce (leftovers from dinner), low-fat cottage cheese, and baby carrots with hummus
- Low-fat, reduced-sodium vegetable soup (packed in an insulated thermos) with low-fat whole wheat or other whole grain crackers**, reduced-fat/light cheese stick, and fruit (fresh, dried, or canned in water, juice, or extra-light syrup)
- Low-fat, reduced-sodium lentil soup (in an insulated thermos), a fresh low-fat, whole grain roll** or slice of bread** (use a breadmaker), celery and/or carrot sticks with low-fat dip
- Low-fat, reduced-sodium tomato soup (in an insulated thermos), lean meat† with reduced-fat/light natural cheese and mustard or low-fat mayonnaise on whole grain bread**, and cucumber slices
* Unsweetened: Less than 8 grams of sugar per serving
** High fiber: At least 3 to 5 grams of fiber per serving, or 2 to 3 grams per slice (of bread or bagel)
† If packaged lean meat: No more than 20% of the Daily Value for sodium (480 mg) and “natural,” with minimal processing and preservatives; try the new lower-sodium varieties
Copyright © 2010 Keeley Drotz, RD – TGBG Nutrition. All rights reserved.
