7 ways to spruce up your lunch

Office vending machines and local eateries can be pricey, and don't usually offer the healthiest options. Packing your lunch is a simple and cost-effective way to ensure you'll have wholesome eats on hand, whenever hunger strikes.

A healthy meal should be made of:

• Fruits and/or veggies
• Whole grains
• Lean protein
• Healthy fats

You’re probably wondering how all that nutrition fits into a single lunchbox. Well, wonder no more. Here are seven of the best lunchtime combinations for your work bag.

Grab a 32-ounce mason jar and start loading in your favorite salad ingredients. To begin, try 1 cup of nutrient-rich spinach, a 1/2 cup each of sliced cucumber, bell pepper, and carrots, a handful of cherry tomatoes, and a 3-ounce serving of grilled chicken breast. Skip store-bought dressings and flavor your salad with a drizzle of olive oil and a splash of balsamic vinegar.

To keep your salad crisp until lunchtime, spoon your dressing in the bottom of the jar before layering the rest of your mix-ins, making sure to save your lettuce for last.    

No lunch is complete without a snack or two. Pair your salad with 2 tablespoons of a fruit and nut medley—a combination of dried fruit and raw nuts—and a piece of seasonal fruit, like a juicy pear. The whole meal should run under 500 calories.

Add some creativity to your lunch hour with this Asian-inspired, deconstructed dish. Take a divided container and place the following in their own compartments: three Bibb lettuce leaves, 1 tablespoon each of chopped peanuts and sliced scallions, 1/4 cup of shredded carrots, and 3 ounces of your favorite lean protein, like chicken breast, ground turkey or tofu, cooked to your liking.

To dress your wraps, whisk together 1 tablespoon of liquid aminos, or low sodium soy sauce, and freshly grated ginger to taste. If you like a bit of spice, add a dollop of hot chili sauce. When lunchtime rolls around, load your lettuce leaves with your prepared ingredients.  

Pack your wraps along with 1 cup of fresh, diced pineapple and the same-sized serving of celery sticks for a lunch that contains few calories and a good amount of protein.

Upgrade your old-school turkey-and-cheese rollups with this turkey, spinach, and Swiss wrap. Be cautious when choosing your tortilla; some are heavy in calories and refined carbs. Whole grain wraps are a wiser pick.

Before work, spread 1 tablespoon of mustard or hummus to your wrap. Add a 3-ounce serving of low-fat sliced turkey breast, 1 ounce of thinly sliced Swiss cheese, 1/4 cup of tomato slices and a 1/2 cup of fresh baby spinach. Fold up your wrap and pack it along with 1 cup of sliced strawberries and 3 ounces of baby carrots.

This lunch can add up to fewer than 500 calories and is packed with protein and fiber, which will help fill you up until dinnertime.

This hearty lunch option may be exactly what your body needs to power through the rest of the afternoon. The recipe is simple: Combine a few nutritious ingredients to make a healthy and delicious chili.

In your slow cooker, combine one chopped and sautéed onion, 1 pound of cooked ground turkey, and two 15-ounce cans of beans; black beans and kidney beans are tasty choices. Avoid extra sodium by giving your beans a good rinse before adding them to your pot.

Add one large can of crushed tomatoes, your favorite blend of herbs and spices, and any extra veggies you’d like. Have bell peppers, mushrooms, tomatoes, or carrots on hand? Chop them up, throw them in and let your chili simmer on low heat for a few hours.

A single pot makes about five servings, so you can enjoy this dish throughout the week or share with the rest of the family. When it’s time to pack your lunch, ladle yourself a serving and toss in a ripe, red apple for a full meal.

This midday option sounds like something you’d order at an expensive restaurant—and it tastes like it, too. For a great on-the-go lunch, try with these foods, which provide an energizing combination of protein, fiber, healthy fats, and a little bit of sweetness.

To a large, travel-friendly container or a few zipper bags, add:

• 1 cup of grapes
• A 1-ounce serving of whole grain crackers
• One wedge of spreadable, low-fat cheese
• 3 ounces of low-fat sliced turkey breast
• A 1/2 ounce of almonds (about 12 nuts)
• 1 cup of bell pepper slices

When you’re ready to eat, set everything out and dig in.

Eggs are a popular breakfast option. But they make for a healthy afternoon meal, too.

Try this: Preheat your oven to 350°F. Whisk together six eggs and some of your favorite chopped veggies, like spinach, mushrooms, and tomatoes. Pour your mixture into a six-cup muffin tin and sprinkle with freshly ground pepper or other seasoning. Pop your pan into the oven and bake until the eggs are no longer runny, about 15 minutes. For an extra punch of healthy fat and flavor, spoon on 1 tablespoon of salsa and avocado once your quiches are cool enough to eat.

Pack two quiches with 1 cup of plump blueberries, 1 cup of cucumber slices, and 2 tablespoons of hummus. Extras included, this lunch adds up to between 300 and 400 calories.

Store muffin leftovers in an airtight container; warm them in the microwave for about 30 seconds before digging in.

Enjoy this filling and delicious Mediterranean-style dish. First, boil up a 2-ounce serving of whole grain pasta. With your pasta cooked and drained, spoon in a 1/2 cup of your favorite marinara sauce. If you’re using store-bought sauce, check the sugar content; some jarred sauces can contain a lot of added sugar.

Next up: protein and veggies. Toss in 1/4 cup of garbanzo beans and a heaping handful of fresh spinach. Let the flavors meld together before storing it in an airtight container to take with you.    

Round out this wholesome meal with a juicy clementine, plus 1 cup of cherry tomatoes dipped in 2 tablespoons of tzatziki, a creamy yogurt and cucumber dip flavored with loads of fresh dill. You won’t be left hungry.