Ask the Diva: What Should I Pack in My Lunch?

Sandwiches you make for your brown bag lunches can be healthy and delicious. Find out how from Nutrition Diva.

Monica Reinagel, MS, LD/N, CNS
1-minute read

Ask the Diva: What Should I Pack in My Lunch?


Q. I make my lunch every day and often make turkey breast and cheese sandwiches. I've heard your podcasts about nitrites in deli meats and I wonder what I can substitute on whole wheat bread for my brownbag lunch. Any ideas?

A. First, see if your deli offers any nitrite-free deli meats. Unlike ham and salami, which are cured, turkey breast and roast beef aren’t—and it’s not as tough to find brands made without nitrites. If your deli roasts their own, that’s usually a good bet. Otherwise, check the ingredient list for nitrites--or look for one that’s advertised as nitrite-free. 


But your sandwich options extend far beyond the deli-case! What about tuna, chicken, or egg salad?  Or, if you’re adventurous, try this recipe for Michelle’s Tofu Salad with Nutritional Yeast. You wouldn’t be the first to fall in love with tofu (or with Michelle) on the strength of this recipe alone.

By the way, I devoted an entire chapter of my book Secrets for a Healthy Diet  to the topic of what makes a healthy lunch—including more tips for brown-baggers.

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What's Wrong with this Breakfast?

Brown bag lunch photo from Shutterstock

About the Author

Monica Reinagel, MS, LD/N, CNS

Monica Reinagel is a board-certified licensed nutritionist, author, and the creator of one of iTunes' most highly ranked health and fitness podcasts. Her advice is regularly featured on the TODAY show, Dr. Oz, NPR, and in the nation's leading newspapers, magazines, and websites. Do you have a nutrition question? Call the Nutrition Diva listener line at 443-961-6206. Your question could be featured on the show.