Eating a healthy lunch everyday is easy and can feel effortless with the right action plan in place. Here are some tips to help you stay on track with healthy proteins for lunch:
- Write a grocery list that contains 95% whole foods…vegetables, fruits, organic proteins, wild caught fish, grass-fed meats, healthy carbs (beans, quinoa, brown rice), and healthy fats (avocado, nuts, olive oil, coconut oil, etc)
- Get all of your shopping done by Saturday evening
- Sunday is prep day: Wash and prepare all the fresh fruit and vegetables that can be eaten raw – make a huge fresh berry salad – make the carrots and celery easily accessible for hummus
- Cook or bake your proteins for quick, healthy options – see the Easy Salsa Chicken recipe below
- Pair your protein with vegetables and avocado and fruit for lunch – see my recipe for Easy Roasted Vegetables and Mason Jar Salad below
Easy Salsa Chicken
- 2lbs organic chicken breasts (We buy ours at Costco)
- 1 packet “Simply Organic” Taco Seasoning (from King Soopers; Sprouts also offers an organic brand)
- 1 small jar of your favorite salsa (We love “Sadie’s – not so hot” salsa from King Soopers)
Sneak in Your Vegetables!
- 1 onion, diced or put through food processor
- 1 orange bell pepper, diced or put through food processor
- 1 green bell pepper, diced or put through food processor
- 1 yellow bell pepper, diced or put through food processor
Place all items in crockpot, Cook on low for 8 hours. I like to make this Sunday night while I’m sleeping. Reach in and pull the chicken apart with two forks so the chicken can soak up all of the juices. Store in containers in the refrigerator for a week of easy, tasty protein! You can eat this chicken by itself, on salad greens, or I layer mine on “Amy’s Vegetarian Refried beans” and roasted veggies.
Easy Roasted Vegetables
- 3 different types of your favorite vegetables. I pick up fresh, already chopped, broccoli, cauliflower and Brussel sprouts at Costco. You can also use frozen vegetables for an even easier recipe!
- Spray 9X13 pan with non-stick spray or rub with coconut oil
- Preheat oven to 450 degrees
- Pour in veggies, season with salt, garlic powder, and pepper
- Bake 20-30 minutes
- Let cool and store in containers in the refrigerator.
- You now have roasted vegetables for lunch all week! Get creative with your vegetable choices: sweet potatoes, red potatoes, beets, broccoli, corn, bell peppers, summer squash, zucchini, carrots, onion, bok choy, mushrooms, root vegetables (turnips, parsnips, celery root).
Mason Jar Salads
- 1 large mason jar w/ lid
- 2 Tbsp Favorite full-fat organic dressing (I use extra virgin olive oil and balsamic vinegar)
- 4 oz protein (I use chopped up Boar’s Head deli chicken or cold Easy Salsa Chicken)
- ½ cup complex carb (like black beans, garbonzo beans, quinoa, brown rice, etc)
- 10 halved grape tomatoes
- ½ cup shredded carrots
- 1-2 oz favorite cheese (I use feta)
- Organic salad greens (to fill jar)
Start layering salad! In the same order as the ingredients listed starting with the dressing in the bottom of the jar. When ready to eat, pour onto a big plate. I will make a few of these at a time so that I have them prepped and ready in the refrigerator. Get as creative as you want with these! I like to call them Kitchen Sink Salads because you can throw in ANYTHING.