Back to Basics Lunch Box

Servings: Makes 1 serving; Total Time: 5-minutes

Recipe developed by: Shannon Costello, RDN, LD with CFW


You will need a multi-compartment lunch container.

Non-vegetarian option:

  • 3-4 ounces cooked skinless chicken or turkey breast
  • Seasonings of choice, to taste
  • 1 tablespoon vinaigrette dressing of choice

Vegetarian option:

  • 2-3 large boiled eggs
  • Seasonings of choice, to taste

For both options include:

  • 1 cup crunchy veggies, sliced as needed (carrots, celery, cucumber, cherry tomatoes, bell peppers, broccoli, snap peas, etc.)
  • 1 serving whole grain crackers (according to package)
  • 2 tablespoons vegetable dip (hummus, guacamole, tzatziki dip, or other bean dip)
  • ½ cup fresh fruit (mixed berries, cubed melon, sliced apples, etc.)
  • 1-2 tablespoons unsalted nuts or seeds
    (optional for increased energy needs)

Preparation Instructions:

  1. Wash your hands thoroughly with soap and warm water.
  2. For non-vegetarian option: Cube or shred chicken/turkey into bite-sized pieces. Place in one portion of lunch container. Add desired seasonings and drizzle with dressing. Use a fork to mix ingredients until chicken/turkey are roughly coated.
    For vegetarian option: Place boiled eggs in one portion of lunch container and season with desired seasonings.
  3. Arrange vegetables, crackers and choice of dip in another compartment. Place fruit and optional nuts or seeds in remaining compartment.
  4. Seal each lunch container and store in refrigerator for up to 4-5 days.

Build Nutritious Habits to Last:

Making lunches for the week ahead of time can encourage healthier choices, save time during the week, support healthy weight management, and save money. Keep your lunches simple and focus on including each food group to promote satiety. Pack your lunch box with 1) lean protein, 2) fruit, 3) non-starchy vegetables, 4) complex carbohydrate, 5) and a dollop of healthy fat.