HealthNutritionTriathlon

Lunch Samples

By January 8, 2017 No Comments

Here are a few lunch ideas. These are lunch foundations which fit a healthy real food plan. I great idea is to take these foundation meals and find exciting recipes which include herbs and spices. For food court lunches, try match these, using vegetable and salad combinations but using your own dressings (e.g. olive oil, balsamic, chilli flakes, avo oil).

Wide Spectrum Salad

Guide qty Calories Carbs Protein Fat Example choices
Salad greens mix Large handful 5 0 0 0 Lettuce, Spinach, Kale
Various vegetables Small handful 90 19 4 1 peppers, carrots, celery, cherry tomatoes, cucumber,radish, onion
Chopped protein Handful 173 0 9 15 Cooked steak, chicken, turkey, salmon, tofu
Nuts and/or seeds Small handful 110 3 2 4 Cashews, macadamias, Brasil nuts, sesame, pumpkin seeds, sunflower seeds flax seed, chia
Dressing 2 tbsp 230 0 0 28 Olive oil, Avocado oil, Chilli flakes
Total Bowl 608 22 15 48 Estimated on common content profile

Healthy lunch wrap

Guide qty Calories Carbs Protein Fat Example choices
Mix salad leaves Large handful 5 0 0 0 Lettuce, Spinach, Kale
Sliced protein Handful 173 0 9 15 Cooked steak, chicken, turkey, bacon, tuna, tofu
Wrap 10 inch 52 11 2 1 Corn Tortilla – Gluton free prefered
Dressing Drizzel 23 0 0 3 Olive oil, Avocado oil, Chilli flakes
Total Wrap 253 11 11 19 Estimated on common content profile

Last night’s dinner reheated

A great way to save time and eat healthy. Cook extra in the evening, add an extra bowl when serving and package for lunch the following day. A some healthy sauce or oil and some spices before eating.

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