White-Bean Hummus Lunch Box
Ingredient allergen flags: Sesame; Wheat
Check actual labels and cross-contact. Allergen guidance and swaps
A no-cook pantry lunch works for one athlete now and another lunch tomorrow.
Ingredients
- 1 can white beans, drained/rinsed (255 g)
- 1/3 cup (80 g) hummus with tahini (sesame)
- 4 slices whole-wheat bread (32 g each)
- 2 large carrots (160 g total), in sticks
- 2 medium apples (364 g total)
Method
- Mash beans with hummus. Season with salt and pepper to taste. Divide between two small containers.
- Pack each with two bread slices, half the carrots and one washed apple. Use bread for scooping or assemble a sandwich.
Allergy / dietary substitutions
Sesame: replace hummus with the same weight of plain mashed beans plus lemon to taste. Wheat: serve with suitable corn tortillas or crackers instead of bread.
Training-day additions
Add cheese or another sandwich.
Store / pack
Refrigerate bean dip and use within 2 days. Pack the lunch with two ice sources.
Approximate nutrition / serving
560 kcal · Protein 25 g · Carbohydrate 98 g · Fat 10 g
Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.
Wash hands and produce; separate raw ingredients from ready-to-eat foods. Check ingredient labels for allergens. See Keep good food safe.
Use the specified sesame/tahini hummus for the base recipe; product recipes vary. Bread may add sesame, soy, milk, egg or other allergens beyond wheat.
Safety: food-safety basics · Allergies: allergen guidance · nutrition method.
How the nutrition estimates are made
Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.
One ingredient, one weighed amount
The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.
The calculation
For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.
What can change the result
Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.
What the estimate does not claim
Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.
Sources and ingredient records
- F1: USDA FSIS: Leftovers and Food Safety
- F4: USDA FSIS: Keeping Bag Lunches Safe
- D1: USDA: FoodData Central / SR Legacy
- A1: FDA: Food Allergies / Nine Major Allergens
- A2: FARE: Substitutes for Common Allergens
- A3: FARE: Avoiding Cross-Contact
- A4: FDA: Allergen Guidance FAQ / Coconut
- 1 can white beans, drained/rinsed (255 g) — USDA SR Legacy FDC 175203; 255 edible g
- 1/3 cup (80 g) hummus with tahini (sesame) — USDA SR Legacy FDC 174289; 80 edible g
- 4 slices whole-wheat bread (32 g each) — USDA SR Legacy FDC 172688; 128 edible g
- 2 large carrots (160 g total), in sticks — USDA SR Legacy FDC 170393; 160 edible g
- 2 medium apples (364 g total) — USDA SR Legacy FDC 171688; 364 edible g
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