Family fun in the kitchen!
Are you looking to make healthier lunch choices without giving up your favorite meals? America’s favorite nurse, Nurse Alice Benjamin, has partnered with Crispy Green to compile a list of 28 nutritious lunch swaps, one for each day of the month, that let you enjoy the foods you love while enhancing their nutritional value.
For instance, instead of a traditional pizza, try a whole wheat veggie pizza that’s just as delicious but packed with more fiber and nutrients. Craving something crispy? Swap regular French fries for sweet potato fries. Love tacos? Opt for chicken tacos with fresh lettuce and tomato instead of the classic beef version for a lean protein source.
With these easy swaps, you can eat healthier without sacrificing flavor or enjoyment. Explore our list of 28 lunch ideas and discover how small changes can make a big impact on your health!
Day 1
- Typical: Sandwich/wraps, Potato Chips, Cookies, Juice
- Swap: Whole Wheat Sandwich with Lean Protein (Turkey/Chicken), Crispy Green Freeze-Dried Fruit, Whole Grain Crackers, Water
Day 2
- Typical: Chicken Nuggets, French Fries, Juice
- Swap: Baked Chicken Nuggets, Baked Sweet Potato Fries, Crispy Green Freeze-Dried Fruit, Milk
Day 3
- Typical: Pizza, Muffin minis, Fruit Juice
- Swap: Whole Wheat Veggie Pizza, Fresh Fruit (Apple Slices), Water
Day 4
- Typical: Ham and Cheese Sandwich, Pretzels, Granola Bar, Lemonade
- Swap: Turkey and Avocado Wrap, Carrot Sticks, Greek Yogurt, Crispy Green Freeze-Dried Fruit, Water
Day 5
- Typical: Chicken Pasta with Cheese, Cookies, Iced Tea
- Swap: Whole Grain Pasta with Veggies and Chicken, Crispy Green Freeze-Dried Fruit, Air-popped Popcorn, Infused Water
Day 6
- Typical: Hot Dog, Potato Chips, Juice
- Swap: Turkey Sausage Wrap, Air-Popped Popcorn, Crispy Green Freeze-Dried Fruit, Milk
Day 7
- Typical: Cheese Quesadilla, Salsa, Fruit Roll, Fruit Punch
- Swap: Whole Wheat Quesadilla with Veggies, Salsa, Sugar free Jello, Water
Preparing energizing meals can be a family bonding activity!
Day 8
- Typical: Meatball Sub Sandwich, Chocolate Pudding, Chips, Water
- Swap: Turkey Meatball Sub on Whole Grain Bread, Crispy Green Freeze-Dried Fruit, Chocolate Sugar-free Jello, Water
Day 9
- Typical: Tuna Salad Sandwich, Crackers, Juice
- Swap: Tuna Salad on Whole Wheat Bread, Bell Pepper Sticks, Crispy Green Freeze-Dried Fruit mixed with nuts & handful of dark chocolate chips, Water
Day 10
- Typical: Cheese Pizza, Cookies, Juice
- Swap: Cauliflower Crust Pizza, Chocolate Rice Cakes, Crispy Green Freeze-Dried Fruit, Milk
Day 11
- Typical: Hamburger, French Fries, Cookies, Iced Tea
- Swap: Veggie Burger on Whole Grain Bun, Sweet Potato Fries, Apple slices with Almond Butter, Water
Day 12
- Typical: Mac and Cheese, granola bar, Lemonade
- Swap: Whole Grain Mac and Cheese with Broccoli, Grapes, Crispy Green Freeze-Dried Fruit, Water
Day 13
- Typical: Chicken Tenders, French Fries, Chips, Juice
- Swap: Baked Chicken Tenders, Crispy Green Freeze-Dried Fruit with Greek yogurt, Water
Day 14
- Typical: Ham, Cheese and Crackers, Pretzels, Juice
- Swap: Cheese and Whole Grain Crackers, Snap Peas, Crispy Green Freeze-Dried Fruit, Water
Can’t go wrong with a sandwich for your child’s lunch!
Day 15
- Typical: Turkey Sandwich, Cookie, Fruit Punch
- Swap: Turkey and Spinach Wrap, Apple Slices with peanut butter, Crispy Green Freeze-Dried Fruit, Water
Day 16
- Typical: Pepperoni Pizza, Chips, Juice
- Swap: Whole Wheat Veggie Pizza, Oranges, Crispy Green Freeze-Dried Fruit, Milk
Day 17
- Typical: Grilled Cheese Sandwich, Pretzels
- Swap: Whole Wheat Grilled Cheese with Tomato, Crispy Green Freeze-Dried Fruit with granola & yogurt, Water
Day 18
- Typical: Beef Tacos, Chips, Lemonade
- Swap: Chicken Tacos with Lettuce and Tomato, Crispy Green Freeze-Dried Fruit, Water
Day 19
- Typical: Spaghetti with Meatballs, Cookies, Juice
- Swap: Whole Grain Spaghetti with Turkey Meatballs, Blueberries, Crispy Green Freeze-Dried Fruit, Water
Day 20
- Typical: Ham Sandwich, Chips, Juice
- Swap: Turkey and Cheese Roll-Ups, Air-Popped Popcorn, Crispy Green Freeze-Dried Fruit, Milk
Day 21
- Typical: Cheese Pizza, granola bar, Fruit Punch
- Swap: Whole Wheat Cheese Pizza, chocolate covered almonds, Crispy Green Freeze-Dried Fruit, Water
More greens the better!
Day 22
- Typical: Chicken Salad Sandwich, Crackers, Juice
- Swap: Chicken Salad on Whole Wheat Bread, Bell Pepper Sticks, Crispy Green Freeze-Dried Fruit, Water
Day 23
- Typical: Turkey and Cheese Sandwich, Cookies, Juice
- Swap: Turkey and Avocado Wrap, Strawberries, Greek Yogurt, Fruit-infused Water
Day 24
- Typical: Pepperoni Pizza, Chips, Lemonade
- Swap: Cauliflower Crust Pizza, Mango Crispy Green Freeze-Dried Fruit, Trail Mix, Water
Day 25
- Typical: Cheeseburger, French Fries, Iced Tea
- Swap: Veggie Burger on Whole Grain Bun, Sweet Potato Fries, Crispy Green Freeze-Dried Fruit, Water
Day 26
- Typical: Hot Dog, Mac and Cheese, Cookie, Juice
- Swap: Turkey Dog, Whole Grain Mac and Cheese, Apple Cinnamon Rice Cake, Crispy Green Freeze-Dried Fruit, Milk
Day 27
- Typical: Chicken Tenders, Chips, Juice
- Swap: Baked Chicken Tenders, Crispy Green Freeze-Dried Fruit, Low Fat Mozzarella Cheese Stick, Water
Day 28
- Typical: Lunchables with Ham, Cheese and Crackers, Pretzels, Fruit Punch
- Swap: Turkey meatballs, Cheese and Whole Grain Crackers, Crispy Green Freeze-Dried Fruit, Chocolate covered almonds, Water
Encourage your kids to try new fruit!
Lunch Swap Shopping List
Protein
- Lean Turkey Breast
- Grilled/Baked Chicken Strips
- Turkey Sausage
- Turkey Meatballs
- Tuna
- Baked Chicken Tenders
- Veggie Burgers
Carbs
- Whole Wheat Bread
- Whole Grain Wraps
- Whole Wheat Tortillas
- Whole Grain Pasta
- Cauliflower Crust Pizza
- Whole Wheat Quesadillas
- Whole Grain Crackers
- Whole Grain Buns
- Whole Grain Mac and Cheese
Veggies
- Carrots
- Celery
- Bell Peppers
- Cucumber
- Spinach
- Lettuce
- Tomatoes
- Broccoli
- Snap Peas
Fruits
- Crispy Green Freeze-Dried Fruits (Assorted)
- Apple Slices
- Berries (Blueberries, Strawberries)
- Oranges
- Grapes
- Pineapple
- Mango
Dairy
- Cheese (Sticks/Slices)
- Greek Yogurt
- Milk
Drinks
- Water
- Infused Water
Snacks
- Air-Popped Popcorn
— Nurse Alice
Post Written by Nurse Alice
Alice Benjamin, better known as “Nurse Alice,” is America’s favorite nurse, a mom, author, and health advocate. She is passionate about educating and empowering people to take control of their health before they become her patients. With extensive nursing experience in cardiovascular health, critical care, and emergency medicine, she has worked in top academic centers and underserved community hospitals. Starting as a nursing assistant, she progressed to complete a vocational nursing program, an associate degree in nursing, and later graduated with honors from San Diego State University with dual majors in nursing and psychology. She also holds a Master’s Degree in Nursing Education/Clinical Nurse Specialist and a Post-Masters as a Family Nurse Practitioner. More information can be found at https://asknursealice.com/.
