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LUNCH BOX Menus

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SAMPLE MENU FOR ONE WEEK*

MONDAY
Better Food Lunches (no cooking)

• Nut Thin Crackers or other crackers with NO hydrogenated oils
• White cheese slices or mozzarella sticks – low-fat (Horizon, Organic Valley, Cabot)
• Baby carrots or Baby carrots with Ranch dressing (Earthbound Farms)
Place above three items into separate small air-tight containers or baggies
• Bar (Health Valley Fruit Cobbler)
• Bottle of spring water or Vitamin Water
4+ COLORS: tan, white, orange, fruit color of bar, + color of Vitamin Water
5 FOOD GROUPS: Nuts, dairy, vegetables, fruit, water
(Protein, Fats, Complex Carbohydrates)

TUESDAY
Pita Fillers and Delicious Apples (no cooking)

• Pita bread, ½ half, opened
• Canola mayonnaise or Vegenaise (spread on insides of pita bread)
• Slice of additive-free chicken oe turkey (Applegate Farms, Wellshire Farms, Boar’s
Head Oven Gold)
• Lettuce leaves (dark green!)
• Paprika (sprinkle on slices of poultry)
Spread mayonnaise inside pita bread.  Fill pockets with chicken or turky, lettuce and
sprinkle with paprika.
• Apple, red or yellow delicious (Apple slices, Earthbound Farms)
• Rice milk (Rice Dream), vanilla (in lunch box size)
4+ COLORS: tan, white, green, red, + possible yellow apple
5 FOOD GROUPS: Whole-grains, essential fatty acids, poultry, vegetables,
fruit (Complex Carbohydrates, Fats, Protein)

WEDNESDAY
Wrap Leftovers and Dried Fruit (no cooking)

• Tortilla (whole-grain)
• Spread (canola or Earth’s Best), spread on one side of tortilla
• Tuesday’s dinner leftovers
Cover half of tortilla with leftover and roll it up or fold burrito style.
• Dried fruit (fruit leather “Stretch Island” or combination of dried fruits such as
cranberries, raisins, and bananas)
• Bottle of spring water or Vitamin Water3+ COLORS: tan, white, colors of leftovers, fruit colors
4 + FOOD GROUPS: Whole-grains, essential fatty acids, fruit, water, plus “leftover”
food groups (Complex Carbohydrates, Fats, plus what is in leftovers)


THURSDAY
Nut Butter/ Honey Sandwich and Veggie Dip (no cooking)

• Whole-grain bread, two slices
• Peanut or almond butter (ingredients: nut butter and a little salt, only)
• Raw Honey
Spread nut butter on one and honey another side of bread. Close together and cut into four triangle.
• Slices of bell peppers (all colors!)
• Baby carrots
Place peppers and carrots in baggies• Ranch other dressing of choice (low-sodium) for dipping
Place in small air-tight container
• 100% fruit juice (Apple & Eve “Sesame Street”), lunch box size

5+ COLORS: tan, brown, golden, orange, juice color, plus bell pepper colors
5 FOOD GROUPS: whole grains, nuts, sweet, vegetables, fruit

FRIDAY
Thermos Fillers and Fresh Fruit (heat only)

• Prepare and warm one of the five following suggestions:
Macaroni and cheese (Annie’s)
Burritos or pocket sandwiches (Amy’s)
Chicken Nuggets (Bell & Evans)
Soup (Walnut Acres) – not too much sodium
Thursday night leftovers
• Red grapes or blueberries (fresh)
• Bottle of spring water or Vitamin Water3+ COLORS: Color of chosen thermos filler, red and/or blue, chosen
Vitamin Water color
3+ FOOD GROUPS: Thermos fillers food groups, whole-grains, fruit, water
(Complex Carbohydrates, and food groups of thermos
filler)

ALTERNATE LUNCH

Tuna Salad Sandwich and Fruit Sauce (no cooking)

• 1 can tongol tuna (less mercury than albacore tuna)
• Canola mayonnaise or Vegenaise (to taste)
• Finely chopped celery (1/2 cup)
• Parsley (couple of sprinkles)
• Paprika (couple of sprinkles)
Mix together very well until smooth (eliminate chunks)
• Whole-grain bread
Spread additional mayonnaise on both sides of bread. Spread tuna mixture on one
side of bread, cover with other slice of bread. Cut into four triangles.
• 100% fruit sauce (no added sugar) – apple, apricot, or fruit mix
• Organic milk (Organic Valley, Horizon)

4+ COLORS: tan, white, green, red, plus fruit color
6 FOOD GROUPS: fish, essential fatty acids, vegetables, whole-grains, fruit, dairy
(Protein, Fats, Complex Carbohydrates)

BETTER FOOD CHOICES SOLUTIONS


• Better Choices Grocery List (Chapter 13) takes the stress out of food shopping
• Kid Kritics Approved products and recipes (also see CD cookbook) are taste-test approved by kids 5-14 years.  Moms
know the odds are that their kids will like these foods – takes the stress out of feeding kids!

This recipe is provided to you by the Family Food Experts, home of the Kid Kritics.