Week 9 Challenge: Real Food Lunches Made Easy

Welcome to Week 9 of the Real Food Challenge!

This week, we’re shifting our focus to one of the most stressful meals of the day for busy families: lunch.

Between school schedules, work meetings, on-the-go activities, and the mid-day slump, it’s no wonder lunch is the meal most often replaced by vending machines, drive-thru options, and ultra-processed convenience foods. However, you can enjoy simple, nourishing, real food lunches without hours of prep or complicated recipes.

This week is all about helping you build a real-food routine that fits your real life.

Why Lunch Matters

Lunch is your mid-day reset. A solid, nourishing lunch does three important things:

1. Keeps your energy steady

No more carb crashes or late-afternoon cravings.

2. Helps you avoid the “I’ll just grab something” trap

With a little planning, you won’t need emergency fast food.

3. Supports your goals all day long

Real food isn’t just a dinner thing—lunch counts, too!

Your Week 9 Challenge:

Pack or prepare a real-food lunch at least 4 days this week.

That’s it.

No perfection.

No complicated recipes.

Just real food that fuels your body and fits your day.

What Counts as a Real Food Lunch?

Keep it simple. Each lunch should include:

Protein – chicken, turkey, tuna, beans, eggs, nuts
Fruits and/or veggies
Whole grains – whole-wheat wraps, brown rice, quinoa, whole-grain bread
Healthy fats – nut butter, avocado, olive oil, cheese (real, not processed)

Real food lunches don’t need to be Pinterest-pretty. They just need to be real.

Easy Real Food Lunch Ideas for Busy Days

1. The “Snack Plate” Lunch

Perfect for kids and adults!

Sliced cheese
Whole grain crackers
Grapes or apple slices
Baby carrots
Turkey slices or nuts

Zero cooking. Endless variations.

2. Whole Wheat Wraps

A reliable real-food hero.

Try filling whole-wheat tortillas with:

Shredded chicken
Hummus (Horseradish hummus or Garlic and Lemon Hummus are my favorites)
Spinach
Chopped cucumber and bell pepper

Roll and go!

3. Mason Jar Salads

Layer in this order so nothing gets soggy:

Dressing
Protein (chicken, beans, hard-boiled eggs)
Sturdy veggies
Greens on top

Shake when ready.

4. Leftover Success Lunch

One of the EASIEST wins.

Make extra at dinner and pack it for lunch. Done. Cooking once for several meals is a real time saver.

5. Real Food Bento Boxes

Portion small real-food items:

Berries
Nuts
Cheese cubes
Cooked whole-grain pasta
Veggies with dip

Fun + fast + real.

6. Simple Real-Food Sandwiches

Forget the processed lunch meat. Try:

Sliced real turkey
Hard-boiled egg salad
Tuna mixed with Greek yogurt
Peanut butter + banana on whole-grain bread

Tips to Make the Challenge Even Easier

Prep just TWO things for the whole week

Pick from:

A batch of chicken
Cut veggies
Cooked quinoa
A bowl of fruit washed and ready
Homemade muffins

Two things. Big impact.

Use containers you love

You’re more likely to pack lunch when your containers:

Seal well
Fit your bag
Are easy to clean

Little convenience = big consistency.

Think in “building blocks,” not full recipes

Protein + veggie + fruit + whole grain

Mix and match = instant lunch.

What to Avoid This Week

It’s not about being strict—it’s about awareness.

Try to limit:

Processed deli meats
Chips
Packaged snack cakes
Convenience frozen meals
Sugary drinks

Your energy and mood will tell the difference by Friday.

Celebrate Your Wins!

Real-food lunches are one of the best habits you can build because the benefits show up fast:

Fewer cravings
More energy
Better mood
Clearer focus
No mid-day slump

Every lunch you choose this week is a step toward a healthier rhythm for your whole day.

You’ve got this!

Every step you take toward real food matters, and you’re proving—week after week—that small, consistent changes can transform your family’s health and routines. Keep the momentum going! Your challenge today is simple: pack one real-food lunch using what you learned—just one and tomorrow do it again. You’ve got this, and your future self will thank you. And don’t worry… I’ll be back mid-week with extra support, quick lunch ideas, and encouragement to keep you inspired and on track. Keep going—you’re doing amazing!