This suggestion from nutritionist Milk & Honey Nutrition is brilliant. I work from home and often use this method to build balanced lunches while I work.
Pick one item from each category:
1 or more proteins | 2 oz turkey or salmon 3 oz tuna salad 2 deviled egg halves 1 cup Greek yogurt 3/4 cup cottage cheese 1/2 cup roasted chickpeas |
1 carb or grain serving | 1 oz whole-grain crackers 1 oz pretzels 1 slice whole-wheat bread 1 small muffin 2 small corn tortillas 3 oz cooked sweet potato 3 cups popcorn |
1 to 2 healthy fats | 1/4 avocado 2 Tbsp nut butter 2 Tbsp shredded coconut 1 oz cheese 10 olives |
at least 1 fruit | 1 cup berries 1 small fruit (4 oz): apple, orange, pear 2 small tangerines 1/2 cup grapes 2 Tbsp dried fruit or raisins 12 cherries |
at least 1 veggie or side salad | 1 to 2 cups dark leafy greens: spinach, kale 1/2 cup cooked veggies (non-starchy) 1/2 to 1 cup raw veggies: cherry tomatoes, cucumbers, red bell pepper, snap peas, snow peas |
1 oz dip | hummus or guacamole salad dressing pesto yogurt dip (mix 1/4 cup Greek yogurt + 1 Tbsp apple cider vinegar + 1 tsp mustard) |
something fun | pickles nuts: 15 almonds or 1/4 cup trail mix 1 oz dark chocolate 1 small cookie |
Example meals:
1 to 2 proteins |
1 veggie and 1oz dip |
1 to 2 fruits |
1 oz healthy fat |
Something fun |
2 deviled egg halves |
Snow peas and tsatziki |
Apple slices / grapes |
Peanut butter |
1 oz baby pretzels |
2 oz turkey |
Cucumber salad |
Strawberries / yogurt |
Mozzarella balls |
15 almonds |
2 oz smoked salmon |
Baby carrots / hummus |
Blackberries |
Cheddar cheese |
Wheat crackers |
2 oz chicken |
Red bell pepper / yogurt dip |
Tangerine |
Avocado |
1 cookie |
2 oz tuna salad |
Cherry tomatoes |
Pear |
Babybel cheese |
Rice cakes |