Healthy 'n Tasty Back-to-School Lunches

Special for Diet.com
by Shauna Schultz, RD

It’s time to head back to school! Whether it’s you or your children heading back to school, it’s the perfect time to think about planning healthy meals. Healthy meals improve concentration, keep energy levels up and help control weight. 

Read on for ideas, recipes and tips that will mesh with your and your family’s busy lifestyle. So make it a family affair and be healthy together!

Why Pack It? 

• According to the National Restaurant Association, about 60% of people consume a commercially prepared lunch at least once a week and almost 25% consume commercially prepared items five or more times per week! Eating out once a week isn’t so bad, but eating out several times a week can make it hard to stick to a healthy diet.
• Busy people are a marketing target for fast food and chain restaurants – this includes working women and men as well as teenagers. Ignore the marketing, make your own decisions and bring your lunch!
• Bringing your own lunch is a sure fire way to eat healthier – doing so will save you calories, sodium, fat, saturated fat, trans fat and help you add fiber, fruits and vegetables to your diet. 
• In addition to eating healthier, you will also probably get more done! Traveling to and from the restaurant takes time – just think, you could eat and still have time for noontime walk!

“Brown Bagging” Tips - Packing a lunch doesn’t have to be a lot of work!

• Make your lunch when you’re making dinner – if you are already prepping and cooking, why not take of lunch too!
• Buy an insulated lunch carrier to keep foods cold and/or hot. This will help with environment too – no bags to throw away or recycle.
• Balance your lunch with whole grains, fruits and veggies and lean protein.
• Utilize leftovers – save that extra chicken for wraps, sandwiches or salads or bring extra soup in a thermos! 


Lunch Showdown – Look at the Savings!

“Meal Deal” (Fast Food)

• Quarter Pounder with Cheese from McDonald’s
• Medium Fries
• Medium Soda

~1,100 calories

Real Meal Deal (Packed Lunch)

• Turkey breast sandwich (3 ounces) on whole wheat bread with spicy mustard, lettuce and tomato.
• 1 ounce baked chips
• 1 piece fruit
• 1 can diet soda

~550 calories

“Meal Deal” (Fast Food)

• Chipotle Chicken Salad from Carl’s Jr.
• Chocolate chip cookie from Carl’s Jr.

1,230 calories

Real Meal Deal (Packed Lunch)

• 3 ounce grilled chicken breast over mixed greens and veggies with low-fat dressing
• 1 large melon wedge
• 1 small cookie
• Water or unsweetened tea

~570 calories

“Meal Deal” (Fast Food)

• Chicken burrito from Chipotle
• Medium Raspberry Iced-Tea

~1353 calories

Real Meal Deal (Packed Lunch)

• Whole wheat tortilla stuffed with black beans, corn, shredded lettuce, 2 tbsp cheese and salsa
• 1 ounce baked tortilla chips
• Water

~470 calories