As a middle school, high school, or even collegiate athlete, you are often practicing and competing after school, which means that the bulk of your pre-training/pre-competition meals take place during school. Whether you pack your lunch from home or pick up lunch at your school’s cafeteria, the choices you make can have an impact on your performance later in the day. Remember that your goal is to consume a low fat colorful meal that is rich in quality carbohydrates (whole grains, fruits and veggies, low fat dairy).  Couple this meal with a good source of protein (quality deli meat, nuts/seeds, tuna/salmon, beans, low fat dairy). When you are packing your lunch from home, it can sometimes be difficult to come up with ideas and variety. Here are some tips and suggestions on what to pack for quality school lunches that will keep you going for your afternoon workout. 

Main Courses:

• Pasta salad (leftover pasta with veggies and a sprinkling of cheese)

• Salmon salad in a whole wheat pita (like tuna salad but use canned salmon instead)

• Peanut butter & banana sandwich with honey on whole wheat bread

• Baked potato (cooked and wrapped in foil) with olive oil and a side of low fat cheese slices

• Soft taco with steamed veggies (leftovers) and cheese, add meat or beans for protein

• Turkey wraps (turkey, cheese, and veggies on a whole grain tortilla)

• 2 Hard boiled eggs with bagel or 2 slices whole wheat bread & sliced veggies

• Rice bowl with black beans and diced vegetables

Snacks/Sides:

• Dried fruit and nuts
• Yogurt and fruit
• Fruit salad
• Diced produce w/ a small container of dipping sauce
• Whole wheat crackers & string cheese
• Pumpkin bread
• Whole grain pretzels with peanut butter

Drinks:

• 100% fruit juice (8-12oz)
• Chocolate/Vanilla/Strawberry Milk (low fat)
• Water (with lime/lemon)
• Homemade iced tea (only slightly sweetened if at all)