No-Heat Meal & Snack Ideas

Salad stuffed pita pockets
-Stuff with romaine, rotisserie chicken, tomato, etc -Stuff with tuna salad or chicken salad
Make a wrap:
-Deli turkey, bacon (cook multi strips on Sunday, then store them in a ziplock back in the fridge for up to 3 days,) pepper jack cheese, tomato, lettuce, squeeze of Italian salad dressing
-Deli ham, cheddar cheese, BBQ sauce, banana peppers
-Deli or rotisserie chicken, muenster cheese, sprouts, tomatoes, cucumbers
Make a hearty salad:
-Cobb Salad: 1 cup romaine lettuce, 1 chicken breast, 2 slices cooked turkey
bacon, 1⁄4 avocado, 1 large hard-boiled egg, 1 tablespoon crumbled feta cheese, 1 tablespoon balsamic vinegar or Ranch on the side
-Mason Jar Salad: 2 tablespoons dressing on bottom, followed by crunchy vegetables (carrots, cucumber, tomato, etc), followed by your protein (egg, turkey, chicken, ham) & topped with lettuce/romaine/spinach. Make sure the leaves go on top so they won’t get soggy from the dressing.
Pack Snacks:
Natural style/no-sugar added applesauce cups
Any and all fruits that don’t require peeling/chopping: apples, oranges, bananas, cherries, berries, grapes, peaches, nectarines, pears
Any and all veggies: baby carrots, cucumber slices, celery, snap peas,
Hummus Single Packs (for dipping veggies)
Dole Fruit Cups in 100% juice
Chobani Greek Yogurt
Graham crackers with single serve PB cups
String cheese
Cheese cubes (they come in convenient 100 cal packs too!)
Cottage cheese
Larabar or Kind bar
Trail mix or almonds
Portable Protein Pack – almonds, turkey & cheese like a small lunchable (can find at most gas stations)
Best lunch boxes for keeping cold up to 12 hours (can order on Amazon): -Pack It Lunch Bags/Coolers
-12-Hour Shift Bags

Amy Goodson, MS, RD, CSSD, LD is a registered dietitian for Ben Hogan Sports Medicine and serves as the sports dietitian for the Dallas Cowboys, Texas Rangers, FC Soccer Dallas, Jim McClean Golf School, Texas Christian University Athletics, and University of Texas at Arlington Athletics. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics. . She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.