What Is a Good Luncheon Menu?

by Jill Corleone, RDN, LD

Lunch seems to be the forgotten meal, often eaten on the run with a grab-and-go sandwich or fast food meal. But like breakfast and dinner, eating a good lunch arms you and your kids with nutrients necessary to get through the rest of the day. Lunch doesn't have to be complicated. A good luncheon menu should include a variety of healthy foods you can put together in a jiffy.

The Sandwich

Of course, sandwiches seem like the typical lunch meal option, but it doesn't have to be so typical. Try a roll-up sandwich. Spread honey mustard or ranch dressing over a whole wheat wrap, then add a layer of lettuce and a layer of lean turkey meat, roll it and slice it into rounds. Your kids will love eating these mini sandwich wheels. Add some fresh fruit salad, or even a sliced orange and a glass of milk to complete your luncheon menu.

The Salad

Getting a salad together for lunch is as quick and easy as a sandwich, and just as delicious. If you have some leftover pasta and chicken, you can easily make a quick cold pasta salad. Add diced chicken, diced mozzarella cheese, sliced grape tomatoes and leftover cooked vegetables to leftover pasta and toss it with a creamy dressing or some balsamic vinaigrette. If you don't have pasta, use leftover rice or lettuce as the base of your salad. Serve it with some crusty bread and a bunch of grapes.

The Hot Meal

Lunch doesn't always have to be cold. If you have the time, your kids might enjoy eating a hot lunch for a change. Quesadillas are quick and easy. Take two flour tortillas, top one side with cheese and place the second tortilla on top and heat in the microwave until the cheese is melted. If you have any leftover meat, such as chicken or ground beef, you can also add that to the tortilla. Cooked peppers and onions are also yummy additions. Serve it with salsa and rice and beans.

Soup and Sandwich

If you're looking for comfort food, you can't go wrong with a soup and sandwich at lunch, especially during the winter months. A simple grilled cheese with tomato soup can really hit home. To add a little flair, try a grilled panini sandwich with ham or turkey and your favorite cheese with a cup of chicken and rice soup. If you're watching your calories, trade in your sandwich for a nice garden salad. Serve with fruit and yogurt to round out your luncheon menu.

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About the Author

Jill Corleone is a registered dietitian and health coach who has been writing and sharing her love of food, nutrition and health with anyone who'll listen for almost 20 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and Working Mother.

Photo Credits

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