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High School Lunch Build Templates

A collection of mix-and-match lunch options designed to satisfy teens with bold flavors, portability, and easy prep.
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 7 servings
Course: Lunch, Snack
Cuisine: American, Asian, Mediterranean
Calories: 500
Ingredients Method Notes

Ingredients
  

Proteins
  • 1 rotisserie chicken Rotisserie chicken Can be used shredded or chopped.
  • 1 can Canned tuna or salmon Choose tuna or salmon based on preference.
  • 8 slices Turkey slices Deli-style turkey slices.
  • 1 block Firm tofu Use cubed or crumbled.
  • 1 can Chickpeas Use canned or cooked chickpeas.
  • 4 each Hard-boiled eggs Boil in advance for convenience.
  • 1 cup Hummus Use store-bought or homemade.
  • 1 cup Greek yogurt For dips or as a protein source.
  • 1 cup Shredded cheese Choose any blend of cheese.
  • 1 cup Cottage cheese Optional for additional protein.
Carbs
  • 4 each Whole-wheat tortillas For wraps.
  • 4 each Naan Mini naan for easy handling.
  • 4 slices Baguette slices To serve with spreads.
  • 2 cups Cooked rice or quinoa Use leftover or pre-cooked.
  • 8 each Rice cakes For a crunchy side.
  • 1 box Crackers Choose whole grain.
  • 4 each Pita pockets For stuffing with ingredients.
Veg & Fruit
  • 1 each Cucumber Sliced or chopped.
  • 1 each Bell pepper Sliced.
  • 1 cup Shredded carrots Pre-shredded for convenience.
  • 1 cup Cherry tomatoes Halved.
  • 1 cup Spinach Fresh, for wraps or salads.
  • 1 cup Arugula For peppery flavor.
  • 1 cup Pickles Choose whole or sliced.
  • 1 each Avocado Sliced or mashed.
  • 1 cup Edamame Shelled or unshelled.
  • 1 cup Grapes Fresh, for snacking.
  • 2 each Apple slices Cored and sliced.
  • 1 cup Berries Strawberries, blueberries, or raspberries.
Fats & Flavor
  • 1 tablespoon Olive oil For drizzling and flavor.
  • 1 each Avocado Healthy fat.
  • 1 tablespoon Tahini For flavoring and creaminess.
  • 2 tablespoons Pesto For spreads or toppings.
  • 2 tablespoons Peanut or almond butter For additional protein.
  • 1 tablespoon Mayonnaise For tuna mixture.
  • 1 teaspoon Sriracha For added spice.
  • 1 tablespoon Soy sauce For flavoring rice bowls.
  • 1 teaspoon Sesame oil For dressing noodles.
  • 1 tablespoon Everything bagel seasoning For a flavorful sprinkle.
  • 1 each Lemon For juice and zest.
  • 1 each Lime For juice and zest.
Dairy/Alt
  • 1 package Cheddar sticks For snacking.
  • 1 package Mozzarella balls For salads or snacking.
  • 1 cup Feta For Mediterranean flair.
  • 1 cup Plant-based cheese For dairy-free options.
  • 1 cup Kefir or drinkable yogurt Optional, for smoothies.
Extras
  • 1 package Nori sheets For sushi-style wraps.
  • 1 package Seaweed snacks For a crunchy side.
  • 1 bag Pita chips For dipping.
  • 1 cup Granola For yogurt parfait.
  • 1 bar Dark chocolate squares For a sweet treat.
  • 1 cup Trail mix For snacking.

Method
 

Crunchy Chicken Ranch Wrap
  1. Mix shredded rotisserie chicken with Greek yogurt, a squeeze of ranch, and cracked pepper.
  2. Layer on a whole-wheat tortilla with lettuce and crushed pita chips for crunch.
  3. Top with shredded cheese, roll tight, cut in half, and wrap in foil.
Sushi-Style Tuna Rice Bowls
  1. Pack cooked, cooled rice (or microwaveable rice).
  2. Top with canned tuna mixed with mayo and sriracha, sliced cucumbers, and avocado.
  3. Add soy sauce and sesame seeds in a mini container; spoon over at lunch.
Mediterranean Snack Bento
  1. Pack hummus with sliced veggies, olives, feta, and pita triangles.
  2. Add grapes and a few almonds, drizzle a bit of olive oil and lemon on the feta.
Caprese Naan Melt
  1. Spread pesto on mini naan, top with mozzarella and tomato slices.
  2. Toast quickly in the morning or pack cold.
  3. Include a small balsamic glaze packet to add at lunch.
High-Protein Yogurt Parfait Box
  1. Pack Greek yogurt in a leakproof container.
  2. Add a side of granola, berries, and a squeeze of honey stick.
  3. Include a spoonful of peanut butter or protein granola for extra staying power.
Spicy Chickpea Crunch Pita
  1. Smash chickpeas with a bit of tahini, lemon, salt, and chili flakes.
  2. Stuff into a pita with shredded carrot, cucumber, and arugula.
  3. Optional: Add a swipe of hot honey or sriracha.
Quick Soba Peanut Noodle Salad
  1. Toss cooked soba with peanut butter, soy sauce, a splash of sesame oil, and lime.
  2. Add edamame, bell peppers, and sesame seeds.
  3. Chill and pack with a fork.

Notes

For sauce assembly, keep sauces separate and stack wet ingredients away from bread. Pack crunchy elements right before eating to maintain texture. For best results, pre-cook grains and proteins, portion them for 3–4 days, and add fresh produce daily.