The American lunch “hour” has shrunk to just 25 minutes, according to a recent study. With less time than ever it’s all too easy to turn to fast food or the vending machine when you’re away from home. Bringing along your own provisions to school or work or anytime you’re on the go is a good way to make sure you get a healthy midday snack or meal. These recipes take a few minutes to assemble the night before or in the morning. Pack them for portability , preferably with a cold freezer pack.

Each recipe makes 1 serving.

Zesty Bean Dip & Chips

Stirring salsa into versatile canned refried beans makes a quick and healthy bean dip. It also works well as a sandwich spread with your favorite vegetables and a sprinkle of cheese.

Active time: 5 minutes | Total: 5 minutes

1/4 cup fat-free canned refried beans
1 tablespoon salsa
1 1/2 teaspoons chopped fresh cilantro
1 minced scallion (optional)
1 ounce tortilla chips (about 10)

Combine refried beans, salsa, cilantro and scallion (if using) in a bowl. Serve with tortilla chips.

Makes 1 serving.

Per serving: 210 calories; 6 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 32 g carbohydrate; 7 g protein; 5 g fiber; 418 mg sodium; 73 potassium.

2 Carbohydrate Servings

Exchanges: 2 starch, 1 fat

BBQ Chicken Sandwich

Toss leftover cooked chicken with barbecue sauce and crunchy carrots for a quick and healthy lunch.

Active time: 10 minutes | Total: 10 minutes | To make ahead:

1/2 cup shredded cooked chicken
1/4 cup shredded carrots
2 tablespoons barbecue sauce
2 teaspoons light ranch dressing
1 small whole-wheat sandwich bun
1 leaf romaine lettuce

Combine chicken, carrots and barbecue sauce in a bowl. Spread ranch dressing on the  bun. Top with the chicken mixture and lettuce.

Makes 1 serving.

Per serving: 323 calories; 8 g fat (1 g sat, 2 g mono); 62 mg cholesterol; 38 g carbohydrate; 26 g protein; 4 g fiber; 729 mg sodium; 456 potassium.

Nutrition bonus: Vitamin A (100% daily value), Selenium (56% dv).

2 1/2 Carbohydrate Servings

Exchanges: 2 1/2 starch, 3 very lean meat, 1 1/2 fruit

Shrimp Cobb Salad

Cooked peeled shrimp is perfect for quick and healthy meals--here we use it in place of chicken in our simplified Cobb Salad.

Active time: 10 minutes | Total: 10 minutes

3 cups chopped hearts of romaine
5 grape or cherry tomatoes
1/4 cup sliced cucumber
1 hard-boiled egg, sliced (see Tip)
5 cooked peeled shrimp (31-40 per pound)
Freshly ground pepper to taste
2 tablespoons light blue cheese dressing

Combine lettuce, tomatoes, cucumber, egg and shrimp in a bowl. Season with  pepper. Toss withdressing and serve.

Makes 1 serving.

Per serving: 273 calories; 13 g fat (3 g sat, 2 g mono); 348 mg cholesterol; 13 g carbohydrate; 27 g protein; 5 g fiber; 563 mg sodium; 894 potassium.

Nutrition bonus: Vitamin A (220% daily value), Vitamin C (90% dv), Folate (67% dv), Iron (20% dv).

1 Carbohydrate Serving

Exchanges: 2 vegetables, 3 lean meat, 1 fat

Cottage Cheese Veggie Dip

Stir lemon pepper into cottage cheese for a quick and healthy vegetable dip. We like carrots and snow peas, but any crunchy vegetables you have on hand will do.

Active time: 5 minutes | Total: 5 minutes

1/2 cup low-fat cottage cheese
1/4 teaspoon lemon pepper
1/2 cup each baby carrots and snow (or snap) peas.

Combine cottage cheese and lemon pepper. Serve with carrots and peas.

Makes 1 serving.

Per serving: 120 calories; 2 g fat (1 g sat, 0 g mono); 10 mg cholesterol; 14 g carbohydrate; 14 g protein; 2 g fiber; 561 mg sodium; 202 potassium.

Nutrition bonus: Vitamin A (170% daily value), Vitamin C (30% dv), Calcium (25% dv).

1 Carbohydrate Serving

Exchanges: 1 vegetable, 2 very lean meat

Peanut Tofu Wrap

Baked tofu tossed with storebought Thai peanut sauce makes a quick and healthy sandwich filling. Finish the sandwich with your favorite crunchy vegetables for added nutrients and fiber.

Active time: 10 minutes | Total: 10 minutes

1 tablespoon store-bought Thai peanut sauce
1 8-inch whole-wheat flour tortilla
2 ounces thinly sliced seasoned baked tofu
1/4 cup sliced red bell pepper
8 thinly sliced snow peas

Spread peanut sauce on the tortilla. Place tofu, peppers and snow peas in the center; fold the sides over the filling and roll up.

Makes 1 serving.

Per serving: 310 calories; 12 g fat (2 g sat, 0 g mono); 0 mg cholesterol; 30 g carbohydrate; 19 g protein; 5 g fiber; 693 mg sodium; 154 potassium.

Nutrition bonus: Vitamin C (90% daily value), Vitamin A (50% dv), Iron (20% dv).

1 1/2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 vegetable, 2 medium fat meat

Strawberry & Cream Cheese Sandwich

Sliced strawberries and reduced-fat cream cheese come together in a sandwich for this quick and healthy lunchbox treat.

Strawberry & Cream Cheese Sandwich continued...

Active time: 5 minutes | Total: 5 minutes

1 tablespoon reduced-fat cream cheese (Neufchâtel)
1/4 teaspoon honey
1/8 teaspoon freshly grated orange zest
2 slices very thin whole-wheat sandwich bread
2 medium strawberries, sliced

Combine cream cheese, honey and orange zest in a bowl. Spread bread with the cheese mixture. Place sliced strawberries on 1 piece of bread, top with the other.

Makes 1 serving.

Per serving: 128 calories; 4 g fat (2 g sat, 1 g mono); 8 mg cholesterol; 18 g carbohydrate; 4 g protein; 3 g fiber; 191 mg sod