An article by Molly Kimball who is a registered dietitian in New Orleans:
Protein: Molly recommends a portion of lean meat, fish, or poultry the size of the palm of the person who will be eating the lunch. “Palm-sized” is often about four ounces of lean meat, fish, or poultry for women, six or more ounces for men, and two or three ounces for kids. Every ounce of meat provides about seven grams of protein, so if you’re incorporating non-meat protein options such as beans, veggie burgers, cottage cheese or Greek yogurt as your protein source, check the protein content on the nutrition facts label. A veggie burger with 15 grams of protein, for example, provides the protein equivalent of two ounces of meat. A carton of Greek yogurt with 20 grams of protein is roughly equal to three ounces of meat.
Fruits and vegetables: Incorporate at least one type of antioxidant-rich vegetables and fruits with each lunch.
Healthy fats: For meals and snacks, aim to include some type of fat: nuts, seeds, nut butters, avocado, guacamole, hummus or olive oil. Just be sure to keep an eye on portion size
Calcium rich foods: This is especially important for kids and teens, since they’re in their peak years of bone-building.
Whole grains: You may opt for whole grains in the form of sandwich breads, whole wheat pasta, brown rice or sweet potatoes, or you also can get your whole grains with snack-type foods like certain crackers, chips and even cookies.
- Triscuits. With three grams of fiber per serving, whole wheat, oil, and salt are the only three ingredients in Original Triscuits.
- Baked Tostitos Scoops. They’re surprisingly whole grain (whole corn is the first ingredient), with two grams of fiber per serving.
- Glenny’s Soy Crisps. These baked crisps have a taste and texture similar to mini rice cakes, but they’re higher in protein and fiber.
- Kashi Honey Almond Flax Granola Bar. With more of Kashi’s rolled whole grain blend and roasted almonds than any other ingredient, these 140-calorie bars have seven grams of protein (the equivalent of one egg), four grams of fiber and five grams of sugar.
- Plain Greek Yogurt – 0 percent or 2 percent fat (e.g. Chobani, Fage, & Oikos). Protein-rich with zero added sugar, they’re also a good source of probiotics, calcium and potassium.
For more information: http://www.nola.com/health/index.ssf/2012/09/pack_a_nutritious_lunch_with_t.html