One of the easiest ways to eat well and stay on track is to bring your own lunch (or meals) and snacks to work or school. Even the healthiest restaurant choices tend to come in much larger portions and have quite a few hidden calories than what we would eat at home. It isn’t uncommon for entree restaurant salads to tip the scales at 800 calories or more; which is way too much for a single meal for most people.
-Fresh salad- mixed greens, tomato, cucumber, red pepper, snap peas, avocado, shredded carrot topped with grilled chicken or turkey, wild salmon, beans, low fat goat cheese or hard-boiled egg whites and vinaigrette with first cold pressed extra virgin olive oil, fresh lemon juice and herbs
-Low sodium and MSG-free lentil, sweet potato, chicken, turkey or vegetable soup with a side salad or half a 100% whole sprouted grain wrap or pita
-Lettuce wraps- fill lettuce, chard, collard or dinosaur kale leaves (tough stems removed) with any combination of cooked chicken or turkey breast, wild salmon, beans, non-GMO tempeh or raw nut pâté with any combination of julienned pepper, carrot, beet, tomato, mushrooms, broccoli slaw, red cabbage, sprouts or avocado
-Sashimi or brown rice sushi (low sodium and with non-GMO soy or coconut aminos) with low sodium miso soup or stir fried vegetables
-Quinoa salad- toss cooked quinoa with favorite sautéed, roasted or raw chopped vegetables, lean protein of choice, herbs, fresh lemon juice and a little first cold pressed extra virgin olive oil
–Raw zucchini pasta with marinara or red pepper sauce
-Quinoa or bulgur tabbouleh with hummus, 100% sprouted whole grain pita and raw vegetable sticks
-Baked sweet potato stuffed with sautéed vegetables, cooked chicken or black beans, avocado, salsa, plain Greek yogurt and fresh cilantro
-Ryvita crackers or 100% whole sprouted grain pita, cooked wild salmon, hard-boiled egg or organic low fat cheese, white bean dip, olives, marinated or raw veggies, grapes or berries
-Kale salad (massage kale first for a tender and easily digestible salad) with tomatoes, yellow pepper, shredded beet, goat cheese, raw pecans and strawberries, blueberries or sliced peaches with an avocado or champagne vinegar and first cold pressed extra virgin olive oil dressing
What are your favorite healthy lunch ideas? Share below and on Facebook!
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