Thank you to Lisa Munday,  former Public Health Dietitian at The Hastings and Prince Edward Counties Health Unit.  Lisa created this list of handy, grab & go lunches. 

It is recommended that all lunches contain at least one serving from a minimum of three out of the four food groups of Canada's Food Guide, with at least one serving from the Vegetables and Fruit food group and at least one serving from the Milk & Alternatives food group.

It is also recommended that foods of maximum nutritional value are provided most often.

Please note, Nutrition Guidelines must be followed when selecting items for your grab & go lunch.  For example, when including muffins, cookies, etc, the recipes for preparation must follow the guidelines and be high in nutritional value (note that store bought muffins and cookies generally do not meet the nutrition criteria)

  small oatmeal raisin muffin, yogurt or yogurt drink (ex. Yop), applesauce

  small carton of low fat milk, dry whole grain cereal, fruit cup

  1/2 bagel, cheese, apple, orange juice

  sandwich on whole grain bread (chicken salad, tuna, salmon, egg salad, black forest ham, roast beef), low fat milk, banana

  pita triangles & cucumber slices with hummus to dip, yogurt with frozen berries

  whole grain english muffin with ham & cheese, clementine

  carrots & dip (ex. PC mini chefs), whole grain crackers, low fat milk

  oatmeal raisin cookie, yogurt, fruit cocktail

  2 mini whole grain pitas with egg salad, carrot sticks or green pepper rings or low sodium vegetable juice

  veggie, roast beef & cheese submarine sandwich on a whole grain bun (small), water

  cold baked beans, chocolate milk, grapes

  cold slice of veggie & chicken pizza on whole wheat crust, pear, water

  whole wheat pasta salad with veggies, mozzarella cheese & ham, water

  tortilla with chicken, salsa & veggies, milk pudding, peach

  tuna & veggie wrap, low fat milk, fig bars

  brown rice salad with cucumbers & chick peas (with Italian dressing), low fat milk

  mini pitas with hummus, veggies, cheese string, orange juice

  whole wheat roll, apple, 2 yogurt tubes, water

  cheese cubes, crackers, veggies & dip or hummus or Baba ganoush

  box of raisins, milk pudding, banana bread

You can mix & match these foods to create even more lunches.

Thank you, Lisa for these great ideas!!