Here are some more quick lunch ideas that you can prepare ahead or partially prepare ahead! It is a game changer to get fiber and protein with each meal, you will stay fuller longer and these ingredients add key macro and micro nutrients essential to overall health. Keeping blood sugar levels stable throughout the day without excessive snacking helps insulin levels to not rise and fall all day, staying insulin sensitive as opposed to insulin resistant. These meals are tasty too and allow you to mix and match your favorite veggies!
Remember to keep it simple, good healthy ingredients, protein with each meal, eat the rainbow, hydrate throughout the day and before meals, move your body, limit snacking and added sugars, take mind breaks through the day (walk, listen to music, de-stress..)whatever makes you feel relaxed!) and close the kitchen after your final meal of the day for better sleep and health! xoxo, enjoy!
You have totally got this, it is the daily habits that work in sustainable great health! Life ebbs and flows but when you know you can do some of the “things” , the “non- negotiables” mentioned above most days, you are taking care of YOU in the best way!!!
Chickpea and Tuna Salad with Lemon Vinaigrette
- 1 can chickpeas, drained and rinsed
- 1 can tuna, drained
- 2 cups mixed greens
- 1/4 cup diced red onion
- 1/4 cup diced cucumber
- 2 tbsp lemon vinaigrette (1 tbsp lemon juice, 1 tbsp olive oil, salt and pepper to taste)
Macros: 38g carbs, 33g protein, 19g fat
You can substitute the tuna with whatever healthy protein you like! Keep meats on the leaner side, grilled chicken works well here or salmon. The light dressing allows for all the flavors to really come alive and shine through! I tend to add more greens here to add more macro and micro nutrients. My favorites are spinach, mixed greens, arugula, and I take out the onion and add carrots, tomatoes, the more the merrier when it comes to the rainbow of vegetables!
Turkey and Vegetable Wrap
- 2 slices deli turkey
- 1/4 cup hummus
- 1/4 cup sliced bell peppers
- 1/4 cup sliced cucumber
- 1 whole wheat wrap
Macros: 41g carbs, 27g protein, 13g fat
Love hummus as a “food lube” – it is a healthy alternative to mayo, etc…and really adds flavor since there are so many different variations!
Veggie and Egg Stir Fry with Brown Rice
- 2 eggs – you can do this scramble style with the veg or place eggs on top of your salad.
- 1 cup mixed vegetables (broccoli, bell peppers, mushrooms, go wild here with your favorite veggies!)
- 1/2 cup brown rice, cooked – I use an easy 90 second microwave type or Trader Joe’s 3 minute version!
- 1 tbsp olive oil
- salt and pepper to taste
Macros: 44g carbs, 28g protein, 12g fat
