When I was in elementary school, I typically opened my lunchbox to find a ham, baloney or salami sandwich with a cookie or snack cake and an apple.

During a short period in the early 70s, we even tried “Space Food Sticks” as a treat. Pillsbury developed a consumer version of the nutritionally balanced snack sticks created for astronauts to eat on space missions.

This lunch triad continued when my own kids were in school (minus the Space Food Sticks).

Although deli meats have been standard lunch fare for decades, it’s long past time to rethink some of our choices. Experts report potential risks of ultraprocessed meat, such as cardiovascular disease, type II diabetes, cancer and other conditions.

Mediterranean Inspiration

Whether you are packing lunches for school or working remotely and eating at home, the Mediterranean diet offers lots of creative options. This way of eating emphasizes whole grains, fruit and vegetables, extra virgin olive oil, nuts and seeds, fish and lean poultry, and low-fat or fat-free dairy.

Here are some strategies to begin:

Get a head start. Cook extra for dinner and take along leftovers or batch-prepare chicken breasts, pasta and veggies. Stock up on spreads and other fixings for quick assembly.

Try a Greek meze plate. I blogged about this previously in my post about tapas.  When you’re not quite sure what you would like to eat, a meze plate provides an assortment of nibbles, like olives, whole grain pita wedges, salad, vegetables, beans and a dip like tzatziki or hummus. Here’s a simple selection suggested by Oldways, an organization that promotes heritage-based eating. Or you may want to fill a bento box with your kids’ favorites.

Pack protein into salads. Consider a salad loaded with lean chicken like this fajita mason jar salad. For kids, fill a container with sliced carrots, cucumbers, and celery, edamame, chicken strips, cheese cubes, and other veggies and pack dressing separately.

Reimagine traditional salads. Toss beans or chickpeas into a pasta salad or use bean pasta for extra protein.  Rather than making the traditional chicken salad blended with mayonnaise, I like to make an Italian version. I combine chopped chicken, olives, roasted red peppers, celery, parsley and vinaigrette. It’s delicious in a whole grain pita or scattered over salad greens. Conversely, canned tuna or salmon can sub for the chicken.

Mix Up Breads and Fillings. Rather than using sliced bread or a roll, split and fill a square of whole grain focaccia. Roll your fillings in a large lettuce leaf instead of a tortilla. Go vegetarian by stuffing your sandwich with hummus and roasted or raw sliced vegetables and a drizzle of olive oil. Or think about protein-rich black beans with shredded cheese and fresh salsa or vegetables with a hummus spread.

With these tips, you can reduce your processed foods and make lunch a culinary adventure!