Green eggs and ham sandwich - Photo by The Canadian Press

Kids will be heading back to school soon and the frenetic lunch box preparations begin. Like most parents, you may be looking for ideas on how to get organized as well as what to pack for their lunches.

Here are some suggestions from the Dietitians of Canada to make it less stressful.

Plan lunches on the weekends as part of your weekly meal planning.

Make extra servings of dinner dishes such as pasta, soups and stews that can be packed into containers to carry to school.

Most schools have microwave ovens so they can be heated up.

Make sandwiches, salads and other snacks the night before and chill them in the refrigerator overnight.

Here are three lunch box ideas to try:

Green eggs and ham sandwich

1 hard-boiled egg

1/2 peeled and pitted avocado

2 tsp. lemon juice

2 slices multi-grain bread

1 slice extra-lean baked ham

In a bowl, mash together egg with avocado until well blended to desired consistency (smaller kids will like it very smooth).

Stir in lemon juice.

On one slice of bread arrange slice of ham.

Top with egg mixture; cover with remaining slice of bread. With serrated knife, slice into quarters and wrap.

Makes one sandwich.

Source: Stonemill Bread.

Couscous salad

This colourful and appetizing salad makes a great lunch box meal.

2 shallots, finely chopped

1 English cucumber, diced

1 tomato diced

1 carrot, grated

1 clove garlic, minced

1/2 red or yellow bell pepper, diced

1-1/2 cups frozen corn kernels, thawed

1 cup canned chickpeas, drained and rinsed

1/2 cup chopped spinach

1/2 cup light Italian vinaigrette

1 tbsp. red wine vinegar

Salt, freshly ground black pepper and fresh herbs of your choice

2 cups couscous

2 cups boiling water

In a large bowl, combine shallots, cucumber, tomato, carrot, garlic, red pepper, corn, chickpeas and spinach.

Stir in vinaigrette, vinegar and salt, pepper and herbs to taste until well combined. Set aside.

Place couscous in another large bowl and pour in boiling water; stir with a fork, cover and let stand for 15 minutes or until water is absorbed. Fluff with a fork.

Add couscous to vegetables.

Cover and refrigerate for at least one hour or up to two days.

Serve cold or heat in the microwave for two to three minutes per two-cup amount.

Makes eight servings.

Source: "Dietitians of Canada Simply Great Food"

(Robert Rose)

Oatmeal berry burst muffins

1-1/2 cups all-purpose flour

3/4 cup quick-cooking rolled oats

1/2 cup packed brown sugar

2 tsp baking powder

1/2 tsp. salt

1/2 tsp. cinnamon

1 cup fresh or frozen raspberries or blueberries (or combination)

1 cup milk

1/2 cup low-fat mayonnaise

1 egg

Preheat oven to 400 F.

In a large bowl, combine flour, oats, sugar, baking powder, salt and cinnamon. Stir in berries. In a medium bowl, beat together milk, mayonnaise and egg.

Add liquid to dry ingredients and stir just until combined.

Spoon into 12 paper-lined or greased muffin cups, dividing evenly.

Bake for 20 to 25 minutes or until muffin top springs back when lightly touched.

Makes 12 muffins.

Source: Hellmann's Mayonnaise.