Making Healthy Meals Manageable: Lunch
In our last blog, we discussed how a balanced breakfast, with an emphasis on protein and fiber, can truly set our day up for success. We will continue on that path with lunch if we keep the same tenets in mind.
Tips to overcome common lunchtime roadblocks:
Some of the most common barriers when it comes to the midday meal are that people get busy, forget to eat until they are ravenous, and do not have a plan. Then they end up grabbing whatever is fastest and most convenient, which most often is NOT the best choice.
Prepping some lunches ahead of time is a KEY tactic that is guaranteed to prevent poor choices. However, if you are worried about getting tired of eating the same thing several days in a row, or you feel like prepping multiple meals is too much of a hassle, I GOT YOU!
Simplify your meal prep: Stay tuned to our Instagram for our new video series “Barely Cooking with Rebecca”. We are highlighting 3 completely different lunches you can make with ONE batch of shredded crockpot chicken. One is Mediterranean Greek Chicken Salad with cucumbers, feta and whole grain pita pockets, another is Tex Mex Salsa Chicken with fajita veggies in a wrap, and the last lunch is an Asian-inspired Chicken Power Bowl with an easy peanut sauce, cabbage slaw, and either rice, cauliflower rice, or your choice of noodles.
Crockpot Chicken 3 Ways
Step 1: Prep the Chicken
To start, place 1 or 2 packages of chicken breast in your crock pot, with some broth and salt and pepper to your taste preference. Let it cook on low for 6-10 hours or until it can be easily shredded with a fork. Divide chicken into 3 separate bowls.
Step 2: Choose Your Chicken Creation
For the Mediterranean Greek Chicken Salad
add some chopped cucumbers
sprinkle in reduced-fat feta
season with Italian seasoning, salt, and pepper
add light mayo and 2% Greek yogurt (amounts, all to your taste preference)
mix it all up and stuff into some Joseph’s Pita pockets with lettuce or other greens
top with tomatoes, olives, or peppers too if you like
Why we love it: All the veggies will help fill you up due to the water and fiber, plus it’s quick, easy and tasty.
For the Tex Mex Wrap
add your favorite salsa and some taco or fajita seasoning to your chicken
mix it all up and put in your wrap with your sauteed fajita peppers and onions
Pro Tip: I bought a package of pre-cut and washed fajita veggie mix at Publix because it’s EASY!)
If you want extra flavor enhancement, you can use plain 2% Greek yogurt in place of sour cream and avocado salsa which is lower in calories and fat than guacamole.
For the Asian Chicken Bowl
I made an Asian “dressing” out of powdered peanut butter that I whisked into some Japanese barbeque sauce to make a lower calorie peanut sauce. (You can just eyeball it for the consistency you like). You can use any bottled sauce that you like, just check your labels. I made enough sauce to mix into the chicken as well as the bagged cabbage slaw mix I bought.
For the base of your bowl, you can use rice (white or brown), cauliflower rice or zucchini noodles or greens for lower carbs, or any noodles you like, Skinny pasta is an easy low cal substitute too that takes on whatever flavor you add.
All three of these recipes took me less than 20 minutes to whip up once the chicken was done and I loved the variety of flavors and themes!
See? It doesn’t have to be painstaking and time consuming to do a little preplanning to set yourself up for success with lunch!
Lunching out? Try these healthy alternatives:
Now, in the event that you’re out for lunch and are feeling pinched for options, I have some suggestions!
Chipotle can be a solid option if you get a burrito bowl with a greens/lettuce base, add double meat, optional beans for some filling, starch and fiber, fajita veggies, salsa, and even corn salsa!
Chick Fil A has several good choices such as
their Market Salad with grilled chicken (you may want to order a small side of grilled nuggets for extra protein), then choose a light or fat free salad dressing, and leave off the extra toppings. Order a side of fruit as well!
The Grilled Chicken Sandwich is a fine option
Try the Cool Wrap, but skip the Avocado dressing and choose a light or fat free option or even Buffalo sauce is very low cal.
Remember: They list all nutrition info on their website, so be an informed eater and check before you order!
Cava is a decent place to get a power bowl, but you can REALLY go sideways with toppings, sauces and bases, so I suggest going on their website and doing their nutrition calculator to help you order. Load up on lean protein and veggies!
Salata is an awesome build you own salad place, and you can see the nutrition info as you add items to your order online. Again, it’s about being mindful about dressing choices and toppings here. They do have low fat/fat free options. Ask for double protein though because I find they can be skimpy.
Poke is a personal favorite of mine! Greens base, with double protein, all the fresh veggies ( I always add extra and just pay the extra $$) with a lighter sauce like ponzu, teriyaki, soy. Skip the creamy ones!
Results start with planning for success!
My challenge to our readers is to take a bit of time on the weekend to look ahead at your week and plan which lunches you have control over. Pack your own as often as you can if you’re going into the office or will be out and about and if you absolutely need a fast option, you’ve got some suggestions!
Let us know how it goes, and if you have specific help you need around dinners. Stay tuned for the next episode and we look forward to hearing how you guys are doing!