Are you wondering what foods to keep on hand for preparing healthy lunches and snacks?
Foods to have on hand in the pantry:
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Whole grain breads, English muffins, or bagels
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Oatmeal (whole grain old-fashioned or steel cut oats)
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Whole grain crackers (aim for at least 3 grams of fibre per serving)
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Canned tuna and salmon
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Canned legumes
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Tomato sauce
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Nut/seed butters
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Olive or canola oil
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Salt and pepper and your favourite herbs and spices
Foods to have on hand in the fridge:
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Yogurt (aim for no sugar added greek or plain yogurt, add in the fruit yourself!)
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Cheese (block cheese or individually packed pieces of cheese or strings or cottage cheese)
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Milk or milk alternative (such as almond or soy)
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Eggs
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Fresh vegetables; washed, cut-up and stored in air-tight container (such as cucumbers or carrots)
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Cooked vegetables (leftovers from the previous days dinner such as green peas, green or yellow wax beans, blanched broccoli, or snack peas)
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Fresh fruits; if needed, washed, sliced, and stored in air-tight container (banana or avocado and apples, pears, peaches, nectarines, plums, pineapple or watermelon)
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Green leafy salads (such as spinach, romaine or kale)
Foods to have on hand in the freezer:
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Whole grain tortillas and extra whole grain breads
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Frozen fruits for smoothies, oats or home-made frozen yogurt
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Frozen lean meat such as chicken, turkey, or fish
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Individually frozen leftovers in labeled and dated single-serving containers:
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Soup, chili, lasagna, stew, and cooked meats
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Small ice packs/cylinders (for keeping lunchboxes cool)
Supplies to have on hand in the cupboard:
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Cleaned and sanitized lunch boxes (attach a small bottle of hand sanitizer)
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Reusable various sized containers and/or bento-styled lunchbox
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Reusable cutlery
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Thermal container for hot items
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Water bottle
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Small and large plastic bags
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Paper napkins
Click here for our grocery shopping guide
