Healthy Lunch and Snack Ideas

Our team of Registered Dietitians stand behind these snacks and quick/easy lunches to keep you going throughout the day. When choosing a snack, keep these tips in mind:

• Keep it easy with options that do not require being cooked or heated.
• Check the label for a good source of fiber and protein — the key components for a balanced, blood sugar–stabilizing snack (a minimum of 2-3 grams fiber and 6-7 grams protein).
• Look for options that contain between 10–20 grams of total carbs.
• Include minimal prep and effort.
• Find quick grab-and-go options at cafés or convenience stores, in case you forgot to pack it or need a backup.

Here are some ideas to get you started!

High Fiber Snacks

• Beans
• Pears / Apples
• Berries (Strawberries, blueberries, raspberries, blackberries)
• Whole grain breads, crackers, grains (5g of fiber or more)
• Hummus
• Luna bar
• Air-popped popcorn

Well Balanced Snacks 

• Apple or celery and peanut butter (2 Tbsp)
• Hummus and carrots or bell pepper slices
• Mozzarella cheese stick and fruit
• Natural or dry roasted nuts (1/4 cup)
• Hummus or peanut butter wrapped in a whole wheat tortilla
• Greek yogurt with sliced almonds
• High fiber toast topped with 1⁄4 sliced avocado, salt, and pepper
• Kind bar
• 1/2 cup shelled edamame
• 1/2 cup of sugar snap peas
• 1/2 cup of hummus
• 6 oz of plain Greek yogurt with 1/2 cup berries and 1 Tbsp slivered almonds
• 1 cup cottage cheese and 1/2 cup fruit
• 1 string cheese, 1/2 cup cherry tomatoes, and 1/2 cup cucumbers with 1 Tbsp balsamic vinegar
• Babybel cheese and carrots
• 1 small apple, 1 cup of green tea, and 1/4 cup of almonds
• 2 Tbsp of peanut butter rolled up in a mini whole wheat tortilla wrap
• 100 calorie nut packs
• Apple with 2 Tbsp peanut butter
• 15 almonds and 15 grapes
  
  

High Protein Snacks

• Mozzarella cheese stick
• Nuts (1/4 cup)
• Beans (add to salad or make a bean salad)
• Cottage cheese
• Peanut butter (any nut butter)
• Salmon / Tuna
• Baked Chicken (bake over weekend, slice and add to salad or tortilla wrap)
• Jerky (low sodium)
  
  

Lunch / Meal Ideas

• Peanut butter and jelly on high fiber bread with blueberries and cherry tomatoes
• Single serving of tuna or salmon and Triscuits (7 crackers) with strawberries and carrots
• Leftover, home-made soup
• Boiled egg, green salad, and pear
• Cottage cheese, fruit, whole grain (high fiber) crackers with sliced cucumbers
• Turkey sandwich on high fiber bread with apple and carrots
  
  

Our Favorite Snack Bars

• RX Bars
• Lara Bars
• Pure Organic Fruit and Nut Bars
• Kind Breakfast Bars
• Kind Fruit and Nut
• Raw Revolution
• Glo Bars
• NuGo Bar
• Grab the Gold
• Nature Valley Protein: Honey, Peanut, Almond
• The Best Bar Ever
• Clif MOJO Bar

Care you will love.