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Quick and easy lunch ideas

The table below includes a list of healthy snacks that can easily be made into lunches. Be sure to follow the plate model rule when putting together your lunch: ½ vegetables, ¼ protein, ¼ starch.


  • Hummus with carrot sticks
  • Hummus with whole grain crackers or whole wheat pita
  • Cheese and whole grain crackers
  • Yogurt berry parfait (recipe below)
  • Air popped popcorn with toasted nuts
  • Smoothie (low fat yogurt, milk, fruit)
  • Sliced bell pepper with guacamole
  • High fibre cereal with yogurt
  • Homemade muffin or granola bar
  • Whole grain bread with natural peanut butter
  • Trail mix (unsalted nuts & dried fruit)
  • Roasted chickpeas 
  • Whole grain crackers with salsa
  • Quinoa salad 
  • Celery with peanut butter & raisins
  • Hard-boiled egg with a piece of cheese
  • Single-serve unsweetened applesauce with almonds
  • 1 medium fruit with unsalted nuts
  • Whole wheat English muffin with melted cheese and sliced apple
  • Ryvita or Wasa cracker with canned tuna or salmon
  • Cottage cheese (low fat) with fruit
  • Hard-boiled egg with cucumber slices
  • Low fat yogurt with granola
  • Apple with natural peanut butter
  • ½ whole wheat bagel with smoked salmon and cream cheese
  • Fruit kebabs with yogurt dip



Download the recipe booklet


Avocado Toast

  • Caprese Avocado Toast: As soon as tomatoes come into season, you better believe they're going on toast! This is so simple — chop up cherry tomatoes and put them on avocado toast with shreds of fresh basil. Black pepper optional.
  • Strawberry Season Avocado Toast: The toast for when strawberries are in hand. Top your toast with sliced strawberries and a drizzle of aged balsamic vinegar.
  • The Feta-Lover's Avocado Toast: Avocado toast for those of you who can't get enough feta. Crumble feta on top and add sliced scallionswhich just enhance the taste of feta.
  • Indian Egg Avocado Toast: An egg is essential in this lineup, no? Smash a soft-boiled or poached egg on your avocado toast and sprinkle with garam masala or another Indian spice blend, such as curry powder or a rasam mix.


Yogurt Parfaits

Makes: 1 parfait


  • 1/2 cup plain yogurt
  • 1/2 cup granola or high fibre cereal
  • 1/2 cup fresh fruit of your choice
  • Sprinkle of cinnamon
  • Drizzle of honey


Layer ingredients in a small mason jar, cup or bowl in whichever order you like.




Stuffed Zucchini with goat cheese & marinara {3-ingredient recipe}


  • 4 medium-sized zucchini
  • 1 5-ounce log goat cheese
  • 1-2 cups marinara sauce
  • chopped parsley, for garnish (optional)


1. Preheat oven or grill to 400F.

2. Slice zucchini in half lengthwise and scoop out the seeds, leaving the zucchini hollowed out. Season with kosher salt and freshly ground black pepper and place on baking sheet.

3. Using half of goat cheese, spread a small amount in the bottom of each zucchini. Spoon marinara sauce on top, then dot with rema ining goat cheese.

4. Grill or bake until goat cheese is soft and marinara is bubbling, about 10 minutes. Serve immediately.


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