Grab’n Go programs are school food programs where food is set up in a central location and students can pick it up on their way to class or a common eating area. The spirit of these programs is that any student can choose from a variety of nutritious options, including both packaged and prepared foods. These programs can be suitable for schools with no kitchen facilities, limited time, and minimal dedicated staffing.
To ensure a variety of nutritious foods are offered, a balanced Grab’n Go meal program ideally offers at least one choice from each of the 3 food categories from Canada’s food guide:
- Vegetables & Fruits
- Grains
- Protein
To increase students’ opportunities to have a variety of nutrients, a snack program ideally offers a choice of 2 out of the following 3 food categories from Canada’s food guide:
- Vegetables & Fruits
- Grains
- Proteins
Water should be readily available to students at all times. At meals and snacks, schools are encouraged to also offer a beverage that contains at least 25% Daily Value of calcium and is fortified with at least 10% Daily Value for Vitamin D. This can help children and teens meet their daily needs for calcium and vitamin D. Examples include:
- Plain (unsweetened) milk (0-2% MF)
- Plain (unsweetened) kefir (0-2% MF)
- Plain (original) plant-based beverages (e.g., soy, almond, rice)
Examples of Grab’n go food choices
For meals: Mix and match to include one food from each of the 3 food categories.
For snacks: Mix and match to include one food from 2 of the 3 food categories when possible.
Vegetables & Fruits
- Seasonal* Vegetables and Fruits such as:
- Apple
- Berries
- Carrots, baby carrots
- Cucumber, mini-cucumbers
- Grape tomatoes
- Nectarine
- Pear
- Plum
- Other vegetables and fruits (banana, oranges, grapes, snap peas…etc.)
- Canned fruits (packed in juice), fruit cups
- Fruit sauces (100% fruit with no added sugar, e.g., unsweetened applesauce)
- Dried vegetables and fruits (100% fruit with no added sugar, e.g., dried apple rings)^
- Cultural plant foods (e.g., seaweed, native berries and roots)**
*Visit buy BC’s Guide to local, seasonal foods to find out when produce is in season in B.C.
**For examples, see: https://www.fnha.ca/Documents/Traditional_Food_Fact_Sheets.pdf
^ Dried fruit can stick to teeth and cause dental cavities. Therefore if choosing dried fruit, ensure it is served with other foods.
Grains (whole grains when possible)
- Bagels
- Baked Bannock
- Bread
- Bun
- Chapati
- English muffins
- Flatbread
- Muffins made with whole grains (e.g. oats) or bran, and/or a fruit or vegetable*
- Naan
- Pitas
- Plain breakfast cereal (e.g. flakes of corn/bran, oat o’s, shredded wheat)^
- Plain (non-coated) cereal or granola bars made with whole grains^
- Plain crackers^
- Rice cakes
- Tortillas wraps
- Gluten-free products when necessary
* For example, small blueberry bran muffin, oatmeal berry muffin, morning glory muffin
^ If unsure, for example with cereals, granola bars and crackers, refer to the % Daily Value below:
If unsure, use the Nutrition Facts table to see if one serving size meets the following for the % Daily Value (DV):
- Saturated Fat
less than 15% DV
- Sugars
less than 15% DV
- Sodium
less than 15% of DV
If the food or beverage is less than 15% for all 3 nutrients (sugars, saturated fat and sodium) the food is considered a Serve Frequently food.
Proteins
- Canned fish or seafood
- Cheese strings
- Chicken or turkey, cooked, sliced and non-deli
- Cottage cheese
- Game (moose, deer, etc.), cooked and sliced*
- Hard-boiled eggs
- Hard cheese (cheddar, mozzarella)
- Hummus packs
- Lean beef or pork, cooked, sliced and non-deli
- Nuts, seeds, nut butters and seed butters**
- Paneer
- Roasted edamame
- Tofu or tempeh, sliced
- Yogurt or Greek yogurt^
*Work with your local Environmental Health Officer
**Dependent on school food allergy policies
^When choosing yogurts, try to select yogurts which align more closely with the % Daily Value table below.
If unsure, use the Nutrition Facts table to see if one serving size meets the following for the % Daily Value (DV):
- Saturated Fat
less than 15% DV
- Sugars
less than 15% DV
- Sodium
less than 15% of DV
If the food or beverage is less than 15% for all 3 nutrients (sugars, saturated fat and sodium) the food is considered a Serve Frequently food.
If you are looking for B.C. foods options, search the Feed BC Directory– a searchable B.C. food and beverage product database for commercial and institutional buyers.
Sample 4 week Grab’n Go Breakfast Plan
Breakfast Plan - Week 1
Monday
- Apple
- Cheese string
- Whole grain cracker packet
- Plain milk or fortified alternative
Tuesday
- Banana
- Whole grain bun
- Hard-boiled egg
- Plain milk or fortified alternative
Wednesday
- Yogurt cup
- Canned pears
- Bran flakes
- Plain milk or fortified alternative
Thursday
- Whole grain cereal cup
- Mandarin orange
- Plain milk or fortified alternative
Friday
- Bagel
- Seed butter packet
- Dried apple rings
- Plain milk or fortified alternative
Breakfast Plan - Week 2
Monday
- Oatmeal berry muffin
- Pear
- Cottage cheese
- Plain milk or fortified alternative
Tuesday
- Hard-boiled egg
- Multigrain bun
- Grapes
- Plain milk or fortified alternative
Wednesday
- Grab’n Go Yogurt Parfait
- Plain milk or fortified alternative
Thursday
- Cheese slice
- Tortilla
- Grape tomatoes
- Plain milk or fortified alternative
Friday
- Rice cakes
- Seed butter packets
- Banana
- Plain milk or fortified alternative
Breakfast Plan - Week 3
Monday
- Applesauce
- Cheese string
- Cereal bar
- Plain milk or fortified alternative
Tuesday
- Cereal cup
- Banana
- Yogurt cup
- Plain milk or fortified alternative
Wednesday
- Flatbread
- Fruit cup
- Cheese string
- Plain milk or fortified alternative
Thursday
- Blueberry bran muffin
- Yogurt cup
- Mini cucumbers
- Plain milk or fortified alternative
Friday
- Cheese slice
- Whole grain crackers
- Pear
- Plain milk or fortified alternative
Breakfast Plan - Week 4
Monday
- Tortilla
- Nut or seed butter packet
- Banana
- Plain milk or fortified alternative
Tuesday
- Grab n’ Go Trail Mix
- Yogurt
- Grapes
- Plain milk or fortified alternative
Wednesday
- Cheese bun
- Hard-boiled egg
- Apples
- Plain milk or fortified alternative
Thursday
- Cheese string
- Whole grain crackers
- Plums
- Plain milk or fortified alternative
Friday
- Cottage cheese cup
- Fruit cup
- Cereal bar
- Plain milk or fortified alternative
Sample 4 week Grab’n Go Lunch Plan
Lunch Plan - Week 1
Monday
- Tuna cup
- Crackers
- Orange
- Plain milk or fortified alternative
Tuesday
- Banana
- Whole grain bun
- Seed butter packet
- Plain milk or fortified alternative
Wednesday
- Apple
- Cheese
- Whole grain bun
- Plain milk or fortified alternative
Thursday
- Pita
- Hummus packet
- Mini cucumber
- Plain milk or fortified alternative
Friday
- Bagel
- Cottage cheese
- Dried apple rings
- Plain milk or fortified alternative
Lunch Plan - Week 2
Monday
- Hummus packet
- Crackers
- Grape tomatoes
- Plain milk or fortified alternative
Tuesday
- Hard-boiled egg
- Multigrain bun
- Apple
- Plain milk or fortified alternative
Wednesday
- Grab ’n Go Trail Mix
- Cheese string
- Fruit cup
- Plain milk or fortified alternative
Thursday
- Seed butter
- Tortilla
- Baby carrot package
- Plain milk or fortified alternative
Friday
- Rice cakes
- Cheese slice
- Banana
- Guacamole package
- Plain milk or fortified alternative
Lunch Plan - Week 3
Monday
- Applesauce
- Cheese bun
- Hard boiled egg
- Plain milk or fortified alternative
Tuesday
- Tuna cup
- Tortilla wrap
- Mini cucumbers
- Plain milk or fortified alternative
Wednesday
- Bagel
- Seed butter packet
- Fruit cup
- Plain milk or fortified alternative
Thursday
- Blueberry bran muffin
- Yogurt cup
- Mini carrots
- Plain milk or fortified alternative
Friday
- Cheese string
- Whole grain crackers
- Snap peas
- Granola bar
- Plain milk or fortified alternative
Lunch Plan - Week 4
Monday
- Tortilla Wrap
- Nut or seed butter packet
- Banana
- Plain milk or fortified alternative
Tuesday
- Guacamole packet
- Crackers
- Grapes
- Cheese string
- Plain milk or fortified alternative
Wednesday
- Cheese bun
- Hard-boiled egg
- Fruit cup
- Yogurt
- Plain milk or fortified alternative
Thursday
- Tuna cup
- Multigrain bun
- Pear
- Granola bar
- Plain milk or fortified alternative
Friday
- Hummus
- Mini carrots
- Pita
- Orange
- Plain milk or fortified alternative
Yield: 50
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