NUTRITION: FOR LUNCH

I’m so glad you guys are loving this series!

Obviously I’m getting my Masters in Nutrition and Registered Dietitian credentials because I absolutely LOVE to talk about this stuff and love to help people in whatever way I can to better understand good nutrition – but it just sends me over the moon to know that you all are interested in hearing it!

So without further ado…

LUNCH GOAL:

My goal with lunch is once again to replenish my stores as by the time noon rolls around, I’ve gone around 4-5 hours without food (I don’t often need a morning snack – breakfast usually does the trick in holding me over until lunchtime) and my hunger begins to kick in. I often use lunch as a way to get in a good serving of veggies (since I usually have fruit with my breakfast) as well as some healthy fats and lean protein.

NOTE: For healthy individuals, it takes around 3 hours for the body to finish digesting a meal. During this time, your body is in what is called the ‘fed state’ as it works to digest the food you’ve eaten.

Following the ‘fed state’ you go into the ‘post-absorptive state’ where the body will begin pulling from stored energy if it is not replenished. While this isn’t necessarily a bad state to be in for a little while, you certainly don’t want to remain in this state for an inordinate amount of time. I recommend eating every 4-5 hours.

Look familiar? That’s because for every meal, this should pretty much be your goal. At all times I aim to get whole grains, fruits and/or veggies, lean protein (I include dairy foods in this category) and healthy fats onto my plate – all with plenty of water of course!

SAMPLE WEEK:

LUNCH #1: Vegetarian chili over brown rice topped with a dollop of plain Greek yogurt (in place of sour cream) and mashed avocado (optional: add a small handful of blue corn chips).

This is such a great meal. You’re getting veggies, whole grain, lean protein and healthy fats all in one dish! Not only that but it’s an absolute cinch to pull together.

NOTES & TIPS

CHILI: While I will always advocate homemade over store-bought (this way you’re able to control sodium and fat), I’m the first to admit that it’s not always easy to accomplish. My go-to store-bought chills are Amy’s brand – I love her Black Bean and her Medium Chili with Vegetables.  Otherwise I say make your favorite homemade version – it’s a super easy dish to pull together on the weekend for the rest of the week!

BEANS: Beans are a wonderful food to include in your diet. They’re super healthy, can be used in SO many different ways and are incredibly budget-friendly. They also offer a nice boost given that they’re rich in antioxidants (which can protect again disease), fiber (keeps you fuller longer and keeps you regular), B vitamins, iron, magnesium, potassium, copper and zinc (all important vitamins and minerals in order to ensure your body is running it’s best!). Eating beans regularly has also been said to put you at a decreased risk for diabetes, heart disease, certain cancers as well as be extremely helpful when trying to lose weight (because they’re full of fiber and bulk but not calories).

BROWN RICE: Brown rice is not only a whole grain, it’s gluten-free! This dish is a perfect way to get the filling fiber, the vitamin and minerals and the heart-healthy plant protein brown rice offers! I love Uncle Ben’s whole grain brown rice – especially his 90 second version 😉

GREEK YOGURT: We already talked about the many benefits of this powerhouse!

AVOCADO: Avocado is my go-to healthy fat. It adds such a nice flavor and texture to foods. Not only that, but they are a good source of fiber, potassium, and vitamins C,K, folate, and B6. Half an avocado has 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams saturated fat.

 

LUNCH #2: A big old salad with your favorite veggies (cucumbers, carrots, peppers, tomatoes, etc.), choice of protein (grilled boneless, skinless chicken, baked or raw tofu, veggie burger, edamame, egg), avocado topped with oil and vinegar.  Add a piece of fruit and a whole grain roll on the side to round it all out.

Not much needs to be said here! Obviously you’re getting a huge volume for a small amount of calories. As long as you’re sure to keep the fats (cheeses, salad dressings, avocados) to an appropriate amount, you’re good to go! NOTE: The more veggies you can sneak in there, the better. Vegetables have a very high water content which allows you to fill up on their bulk without taking in a large amount of calories. Plus, they’re full of vitamins, minerals and antioxidants all of which benefit the body!

NOTES & TIPS

VEGGIE BURGERS: This may sound a little unconventional, but a veggie burger topped salad is absolutely delicious! My favorites include Amy’s California Veggie Burger , Dr. Praeger’s California Veggie Burger and Morningstar Farms Spicy Black Bean Veggie Burger.  Again however, if you have a favorite homemade recipe, definitely prepare a few of those for the week to store in the fridge for easy lunches!

DRESSING: I usually go for a basic olive oil and vinegar dressing. This way I’m getting a good source of heart-healthy monounsaturated fat from the olive oil without all the extra sugar and calories found in store-bought dressing. If you prefer store-bought though, go for it! Just stick to around 1-2 tbsp. and try to avoid the creamy dressings (oil-based vinaigrettes are best).

 

LUNCH #3: Hummus and veggie sandwich on whole wheat bread, pita or wrap with fruit on the side.

NOTES & TIPS

TOASTED BREAD TIP: This is one of my favorite lunches, as many of you probably already know. I recommend toasting the bread or warming the pita or wrap before spreading the hummus on it – it makes it super thick and creamy.

LOAD UP TIP: I load up my sandwiches with whatever veggies I can get my hands on – cucumbers, carrots, onions, spinach, mixed greens – it’s a great way to sneak some veggies in and add some bulk without having to do the traditional salad.

HUMMUS: Hummus is a great food – super versatile and packed with nutrition. Chickpeas are the main ingredient in hummus and offer a great amount of fiber and protein. They also contain folic acid (in fact, chickpeas have more folic acid than any bean!), zinc and magnesium. Tahini, traditionally found in hummus, also adds additional protein and heart-health monounsaturated fat. Both chickpeas and tahini contribute calcium and iron as well.

 

LUNCH #4: Turkey/chicken/tofu sandwich on whole wheat bread with avocado, lettuce, onions and tomato. Add baby carrots, cucumbers and fruit on the side.

NOTES & TIPS:

TURKEY/CHICKEN/TOFU: These are all great sources of lean protein (which help to build muscle and maintain satiety). TIP: It’s best to choose skinless white meat chicken and turkey in order to ensure you’re getting lean protein without added saturated fat.

AVOCADO TIP: I love avocado on sandwiches. As we talked about earlier, this a great source of heart-healthy monounsaturated fats and it makes a great substitute for mayo.

ONIONS: Often linked to anti-cancer benefits due to their allyl sulfides and bioflavonoids, this is a vegetable worth piling on!

TOMATOES: Said to help reduce incidence of cancer, inflammation and heart disease as well as being a great source of many vitamins and minerals, tomatoes are an excellent veggie to sneak in wherever you can.

 

LUNCH #5: Brown rice vegetable sushi with edamame 

I love this lunch. It’s simple, filling and you get vegetables, whole grains and healthy fats all in one little package. The edamame, aside from being delicious and fun to eat, also packs a powerful protein punch!

NOTES & TIPS:

EDAMAME: Edamame is packed full of fiber, protein and vitamins and minerals. It’s one of my go-tos for snack, side dishes and salad toppings. It even goes well in pasta!

FRUIT TIP: To bulk this lunch up even more, add a piece of fruit! I personally find sushi to be really filling so usually don’t need this (and will often just include a piece in my afternoon snack) but if you need a little more – go for it!

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Keep in mind, what works for me might not work for you!  You should ultimately eat what you crave but always keep in mind the goal of including as many whole grains, fruits, vegetables, lean protein and healthy fats.  And most importantly, ALWAYS listen to your body.  It knows best!

If you missed it, check out the first of this series: nutrition {for breakfast}.

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