Grab-and-Go Guide for Clean Lunches

by Lisa Childress

Salad Focused

Pre-made salad kits (with modifications)

Choose spinach, kale, or romaine bases. Swap out sugary dressings for olive oil & balsamic vinaigrette, lemon juice, or a light vinaigrette. Add extra protein (grilled chicken, hard-boiled eggs, canned tuna/salmon in water).

DIY salad barLoad up on leafy greens, colorful veggies (bell peppers, cucumbers, carrots, tomatoes), lean protein (grilled chicken, eggs, chickpeas), healthy fats (avocado, nuts, seeds), and a light dressing.

Grab-and-go saladsOpt for salads with lean protein, whole grains (quinoa, farro), and healthy fats. Check ingredients and nutritional info.

Protein-Packed Options

Rotisserie chickenGreat lean protein source. Pair with a side salad or baby carrots and hummus.

Hard-boiled eggsPortable and protein-rich. Pair with a side salad, baby carrots, cherry tomatoes, and/or fruit and nuts for balance.

Canned tuna or salmon (in water)Mix with avocado, celery, and lemon juice. Eat straight from the can, on whole-grain crackers, or in lettuce wraps.

More Quick & Healthy Choices

Yogurt parfaits

Layer plain Greek yogurt with berries, nuts, and seeds. Avoid sugar-laden pre-made parfaits.

Hummus and vegetables

A classic healthy option. Use bell peppers, carrots, celery, cucumbers, and cherry tomatoes.

Fruit and nut combinations

Pair apples, bananas, grapes, or berries with almonds, walnuts, or cashews.

Overnight oats

Prep in a jar with rolled oats, milk (dairy or non-dairy), protein powder (optional), fruit, and nuts. Grab and go in the morning.