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Are you wondering what foods to keep on hand for preparing healthy lunches and snacks?

Foods to have on hand in the pantry:

  • Whole grain breads, English muffins, or bagels

  • Oatmeal (whole grain old-fashioned or steel cut oats)

  • Whole grain crackers (aim for at least 3 grams of fibre per serving)

  • Canned tuna and salmon

  • Canned legumes

  • Tomato sauce

  • Nut/seed butters

  • Olive or canola oil

  • Salt and pepper and your favourite herbs and spices


Foods to have on hand in the fridge:

  • Yogurt (aim for no sugar added greek or plain yogurt, add in the fruit yourself!)

  • Cheese (block cheese or individually packed pieces of cheese or strings or cottage cheese)

  • Milk or milk alternative (such as almond or soy)

  • Eggs

  • Fresh vegetables; washed, cut-up and stored in air-tight container (such as cucumbers or carrots)

  • Cooked vegetables (leftovers from the previous days dinner such as green peas, green or yellow wax beans, blanched broccoli, or snack peas)

  • Fresh fruits; if needed, washed, sliced, and stored in air-tight container (banana or avocado and apples, pears, peaches, nectarines, plums, pineapple or watermelon)

  • Green leafy salads (such as spinach, romaine or kale)


Foods to have on hand in the freezer:

  • Whole grain tortillas and extra whole grain breads

  • Frozen fruits for smoothies, oats or home-made frozen yogurt

  • Frozen lean meat such as chicken, turkey, or fish

  • Individually frozen leftovers in labeled and dated single-serving containers:

    • Soup, chili, lasagna, stew, and cooked meats

  • Small ice packs/cylinders (for keeping lunchboxes cool)


Supplies to have on hand in the cupboard:

  • Cleaned and sanitized lunch boxes (attach a small bottle of hand sanitizer)

  • Reusable various sized containers and/or bento-styled lunchbox

  • Reusable cutlery

  • Thermal container for hot items

  • Water bottle

  • Small and large plastic bags

  • Paper napkins

Click here for our grocery shopping guide

Reference: www.unlockfood.ca