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Best and Worst Foods to Pack For Lunch

When It Comes to Lunch, Skip This, Pack That

If you want to save money and calories every week, brown-bagging it is the way to go. But are your lunches from home as healthy as they can be? Find out which food swaps you should be making that offer more protein, fibre, and healthy fats to keep you feeling fuller longer.

Skip This Pack This Reasons Why
Deli meat Sliced tofu, roasted meat, or grilled chicken They'll offer protein without added sodium and fat.
Regular chicken salad Low-cal chicken salad Use Greek yoghurt instead of mayo for this lightened-up recipe.
One whole-wheat wrap Two slices of whole-wheat bread A wrap might offer fewer calories, but the whole-wheat bread is a great source of protein and fibre.
Mayonnaise Avocado To save on saturated fat and increase the fibre, spread avocado on your sandwich instead of mayo.
Croutons Sunflower seeds The sunflower seeds will add the crunch you're after in your salad as well as protein and healthy fats.
Cream cheese on a bagel Natural peanut butter on a bagel The nut butter might offer more calories, but it's also higher in fibre, lower in saturated fat, and higher in protein.
Orange juice Orange Opt for the actual fruit to increase your lunch's fibre content and save you liquid calories.
Regular pasta Whole-wheat pasta Whether it's your kid's mac 'n' cheese or lasagna for yourself, always opt for whole-wheat pasta for added fibre.
Brown rice Quinoa Although brown rice is an excellent source of fibre and protein, quinoa offers more of both, and for fewer calories too.
Crisps Multigrain crisps If you're craving something salty, the corn chips are lower in calories and sodium, but are also higher in fibre and protein.
Raisins Grapes Pop some cold grapes in your mouth and even toss them on your salad instead of raisins for extra fibre and fewer calories.
Cookies Dark chocolate Everyone is entitled to finish off with a sweet treat, so go for the antioxidant-rich dark chocolate rather than a cookie bursting with white flour and butter.
Image Source: POPSUGAR Photography / Sheila Gim
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