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National School Lunch Week Sandwich Ideas

This week is NATIONAL SCHOOL LUNCH WEEK!

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You may not be in school anymore, but eating a nutritious midday-meal is still of the utmost importance! Studies have shown a nutritious diet ramps up focus and productivity. Whether you brown-bag it or eat out, there are convenient, healthy options available…YOU just have to CHOOSE THEM!

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Stay tuned this week for SO many healthy ideas…thinking outside the salad bowl!

You’ll start BYOL ASAP (Bringing Your Own Lunch, as soon as possible!).

(Check out these safety tips for packing your lunch too!)

First, here are some guidelines established by the USDA for the National School Lunch Program, plus my tips for how to lunch for optimal nutrition:

  • Eat a RAINBOW of fruits and vegetables. All this means is to change it up! Studies have shown that monotony is beneficial to those trying to maintain or lose weight, but within your healthy-eating routine, vary the produce you consume.

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    Disclaimer: Not my photo.
  • Focus on WHOLE grains. Of the 6-11 servings of grains recommended per day, HALF should come from WHOLE grains. The FIRST ingredient of any bread-like product you consume should say WHOLE GRAIN FLOUR!!! Check out my favorites below!
  • Bury the sugary beverages. One of the simplest ways to cut calories and get healthier is by decreasing the amount of sugar you consume. The government wants children only drinking low-fat and fat-free milk, water, or 100% fruit juice (NO sugar added), and you should follow those recommendations too. Other good options include coffee (NOT fancy coffee drinks) and tea. Bored of typical water? Try a few slices of your favorite citrus fruit in your water bottle to infuse a new tang! IMG_2558
  • Cut the salt. Over the next 10 years, the government requires schools to gradually decrease sodium levels in food served. Start today for yourself: skip the salt and fill up a shaker with a no-salt spice blend (like Mrs. Dash)…or if you like some heat (like I do!) dust chili powder on anything from sweet potatoes to broccoli to popcorn!
    • Kid trick: If your kids won’t eat a well-spiced dish because there are little flecks of black, opt for WHITE PEPPER so it blends in easier!
  • Trash trans fats. Any ingredient list with the words “partially hydrogenated oil” or “hydrogenated oil” contains trans fat…even if the label says “0g trans fat!” Why? The government allows 0.5g or less to be labeled as zero. If you consume several packaged foods with 0.5g of trans fat or less it will add up over time.

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It’s #MeatlessMonday, so you guessed it…I’m full of meat-free lunch options that will keep you satisfied through the afternoon. I’m focusing on SANDWICHES today because they’re easy to assemble, portable, kid AND adult friendly! Even if you don’t already love sandwiches as much as Joey or Ross (shameless Friends reference), maybe these concoctions will change your mind.

Each sandwich-meal listed below is made from affordable ingredients with a nutritious punch, containing approximately 350 calories, 10g fiber, 15g protein, and a healthy helping of fats. Those marked with an asterisk (*) are probably better suited for adult audiences.

1. The Hummado. Hummus + avocado + sprouts on sprouted whole grain bread. Customize it by adding your favorite veggies- tomato? onion? You choose! Ezekiel bread is a favorite of mine because for 80 calories, 4g protein, and 3g fiber, you’ll eat 100% REAL organic ingredients.
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2. White Bean Salad Sandwich. A play off of traditional mayo-packed salads, mash 1/2 cup white beans with chopped garlic, roasted red peppers, sun dried tomatoes, a squirt of lemon juice, salt and pepper and 1/4 avocado, mashed. Wrap in bibb lettuce leaves (a personal low-carb fave), a pita pocket, or whole grain bread.
3. Falafel Me Crazy! Take 2 baked falafel balls, tahini, chopped cucumber, onion, and tomato and stuff into a whole grain pita. You’ll feel like you’re on the Mediterranean!
4. Burrito Heaven. In a high fiber tortilla (aim for ~100 calories with at least 5g fiber), wrap black beans, avocado, fresh salsa, quinoa, onions, and a sprinkle of low-fat cheese, if desired. Bring extra salsa on the side for dipping!
5. *Tomato and Feta Stack. Different from your traditional sammie fillers wedged between two slices of bread (hopefully whole grain), this lunch uses the tomato as the bread! It may get a little messy, so pack a fork & knife! Combine 2 tbsp ricotta cheese, 1 oz feta cheese, cayenne pepper (if you like things spicy), oregano, garlic, 1/2 roasted red pepper, chopped, and 1 olive, chopped. Mix well and smear between slices of tomato:
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6. *Fancy Sammie. Between two slices of ezekiel bread or open-faced, melt brie cheese, sliced apple, onions and sprouts. Mmmm.IMG_2412
7. *Open-faced Breakfast for Lunch. Toast a slice of whole grain bread with a sprinkle of cinnamon, top with cottage cheese, more cinnamon, and a thinly sliced peach (or whatever fruit you desire!).
8. Grilled Veggie Classic. Grill up your favorite veggies for dinner the night before then slab em on a slice of whole grain bread or roll them up in a high-fiber wrap! Add your favorite condiment (some balsamic dressing perhaps?) and enjoy!
How do these ATE (8) sandwiches sound to you??? What’s your favorite meat-free sammie?
If you want to add a side to bulk up your sammie, fruit is always my go-to option, but here are some others:9789067823_0c8f1b95c0_o
  • Air-popped popcorn
  • Low-fat string cheese or Greek yogurt
  • Dip & veg: Hummus or guacamole and crudites or whole grain crackers (like GG Bran Crispbread)
  • Kale chips
Come back tomorrow for salad-perfect tips…and I’m not just talking about a limp piece of lettuce! Til then, have a Happy #MeatlessMonday and don’t forget to check out my pins on the Meatless Monday Bloggers board on Pinterest!

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