Brown Bag Lunch

With a busy school year ahead, it’s important to remember the “three-for-three” rule! It’s just as important to continue eating meals and snacks throughout the day, every 3-4 hours after breakfast. A good lunch will consist of carbohydrate, protein and healthy fat. One of the easiest ways to make sure your lunch is top-notch is to make it yourself. Below are some tips to create a healthy, brown bag lunch that will leave you fueled and focused.

  • Choose whole-grain carbohydrates with 3g of fiber per serving.
  • Use leftovers! When grilling chicken or cooking pasta, make extra & pack your lunch the night before.
  • Eat fats that give back. Add some avocado to your sandwich, nuts to your salad or prepare your pasta with olive oil.
  • Choose quality protein. Make sure to look for grilled instead of fried, white meat instead of dark meat and remove any extra skin.
  • Include fruits and veggies to get your vitamins and minerals.
  • Hydrate! Strive to drink 20-32 oz. water with lunch.

Brown Bag Example 1

  • Sandwich:
    • Whole grain bread (Whole grain- 3g of fiber)
    • Turkey or chicken (Protein)
    • Lettuce, Tomato, Mustard (Veggies)
    • Avocado (Healthy fat)
  • Sides:
    • Sun Chips (Whole grain- 3g of fiber)
    • 15 cherries or 1.5 cups strawberries (Fruit)
    • 20-32 oz water

Brown Bag Example 2

  • Pasta:
    • Barilla Plus Penne (Whole grain- 3g of fiber)
    • Grilled chicken (Protein)
    • Spinach, mushrooms, broccoli sautéed in pasta (Veggies)
    • Cook with olive oil (Healthy fat)
  • Sides:
    • Nectarine or orange (Fruit)
    • 20-32 oz water


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