Packing your own lunch gives you control over ingredients, portions, and budget. Having trouble getting started? Here are some healthy options to get you going:

• Leftovers: Leftovers are a great choice for lunch or when you are on the go because they require almost no prep and you still have control over the ingredients and portion sizes. When you cook dinner, make a little extra to pack into a microwave-safe container. Just add a fresh fruit and vegetable, and you have a nutritious meal.

• Sandwiches: A classic lunch staple, a sandwich, can range from basic to gourmet. For variety, try different whole-grain breads, wraps, and pitas, and fill with low-fat proteins like tuna, lean meats, cheese, or sliced eggs. Have fun trying different greens and vegetables in your sandwiches, like onion, cucumber, carrots, peppers, sprouts, and tomatoes. For something different, add sunflower or sesame seeds or some fresh hummus.

• Salad: Make a salad into a meal by adding lean meats, feta, beans, nuts, or seeds. Add some dried cranberries or thin slices of apple, pear, or mandarin for a sweet or tart flavor, depending on your tastes. Olive oil and vinegar, light sesame dressings, and light or balsamic vinaigrettes are a great alternative to higher-fat dressings. “On the side” isn’t just for restaurants! Packing your dressing separately allows you to control your serving size and reduce your caloric intake.

• Chili or soup: Try cooking up a large pot of chili or soup on the weekend and freeze individual-sized portions for an easy lunch to grab on your way out in the morning. Just grab some carrots and a piece of fruit to round out your meal.

• Rice and beans: Rice and beans are a satisfying, filling staple. Try adding different seasonings and ingredients for everything from Mexican to Italian flavors. You can even add some lettuce and wrap the ingredients in a whole-wheat tortilla for a healthier taco.