This week we are looking at planning for lunch. Hopefully, most of you left the house this morning with a plan for your midday meal and your snacks, but if not, I am here to help!
Many of my busy professional clients eat right through lunch at their desk, which is not so great for the psyche, but makes it easy to keep things healthy. If you tend to eat out for lunch everyday and you're trying to get ready for bikini season, the simple act of bringing your lunch will yield quick and noticeable results.
As with all of your meals and snacks, your lunch should be nutrient rich and include high fiber carbs, healthy fats and lean protein. The meal should only be large enough to get you through to your mid-afternoon snack, so keep it simple.
Here are a few of my favorite lunches, plus some links to great ideas online:
- Tuna, turkey or chicken salad sandwich made with light mayo on 100% whole grain bread (add baby spinach or romaine leaves for crunch and sliced tomatoes), enjoy with 1 cup grapes
- Combine canned salmon with 1 Tbsp light mayo and 1 Tbsp fat free plain yogurt, chopped celery, capers and salt and pepper. Serve half of mixture on a bed of salad greens; enjoy with a whole wheat pita or crusty whole grain baguette.
Some great online lunch recipes:
- Bulgar salad with grapes and feta cheese
- Soba Noodle salad
- Chopped Salad for One
- California Veggie Wrap
- Asian Turkey Wraps
You can get really creative with lunch, or just use leftovers from dinner -- stuff stir fry into a whole wheat pita, roll chili into a low carb wrap or add leftover grilled salmon to baby greens. Use lunch as an opportunity to get in some fruits and veggies. Have fruit for your side dish, add baby spinach or shredded carrots to sandwiches and add no-cook toppings to salads like canned corn or beans, roasted red peppers, artichoke hearts, baby carrots and sliced strawberries.
Meal planning is easy once you make it a habit.
Please feel free to contact me if you need some help -- that's what I'm here for!
Good luck this week!