6 Week Boot Camp Week 4- Day 3 and 4 Healthy Lunch
Lunch is the second most important meal of the day for so many reasons.
- Food gives us our energy. Eating a nutrient-packed lunch helps us avoid a mid-afternoon crash!
- Skipping lunch leaves us starving by the time we get home from work or running errands. This leads to binge eating or the temptation to hit the drive-thru.
- Taking time out of your busy day to eat lunch with a friend or co-worker helps you refresh and relationship build, two things that are great for our spirits!
- Taking a lunch break provides an opportunity for our brains to recuperate.
- Lunch re-energizes your body and can raise blood sugar levels when focus and concentration are flagging. If you’re feeling sluggish, eating even a small lunch can renew your energy and help you feel refreshed and ready to take on the next several hours. In addition, eating lunch keeps your metabolism active, especially if you have a moderately sized meal and a snack before and afterward. Extended periods of starvation between large meals creates gaps which keep metabolism from staying active.
The key to healthy lunches lies in simplicity and preparation. Brown Bag It. Stock up on simple, nutritious ingredients and pack your lunch the day before. By making your own meals, you are more likely to stick with your meal plan – and not eating out will save you calories, as prepared foods are often loaded with extra preservatives and sauces that add up quickly.
On to to some Healthy Lunch Recipes.
Stuffed Chicken Pitas
2 tablespoons balsamic vinegar
1 1/2 tablespoons sun-dried tomato oil
1 tablespoon chopped drained oil-packed sun-dried tomatoes
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced
4 cups shredded cooked chicken breast (about 3/4 pound)
1 cup chopped tomato (about 1 medium)
1/2 cup (2 ounces) grated parmesean cheese
1/4 cup thinly sliced fresh basil
6 (6-inch) pitas, cut in half
3 cups mixed greens
Combine first 5 ingredients in a large bowl. Stir in chicken, tomato, cheese, and basil. Line each pita half with 1/4 cup greens. Divide chicken mixture evenly among pita halves.
Chunky Veggie Soup
- 2 teaspoons olive oil
- 1 cup chopped onion
- 2 garlic cloves, minced
- 7 cups water
- 1 tablespoon dried basil
- 3/4 teaspoon salt
- 1/2 teaspoon dried marjoram
- 1/2 teaspoon pepper
- 1 pound red potatoes, cut into 1-inch cubes
- 1/2 pound small carrots, cut into 1-inch pieces
- cup of black bans or any beans you like
- 1 (14.5-ounce) can whole tomatoes, undrained and chopped
- 1 cup of cooked chick pea
- handful of spinach
- 1 zucchini chopped
Add the oil, to your pot and place over medium-high heat until hot. Add onion and garlic; sauté 5 minutes or until tender. Add water and next 9 ingredients (water through Chick peas); bring to a boil. Cover, reduce heat, and simmer 20 minutes. Add spinach and zucchini; cook, uncovered, over medium heat an additional 10 minutes. Ladle soup into individual bowls, and enjoy.
Strawberry Banana Lunch Smoothie
1 Cup Strawberries
1/4 Cup Almonds
1/2 Cup Oats
1 Cup almond Milk
1 Handful of Spinach
Blend and Enjoy!!!
The key is to look forward to lunch as another activity and plan what you’d like to eat, as it is going to affect your performance for the rest of the day. It’s important to pack as much fruits and veggies into this meal and by swapping some of the usual lunchtime suspects for colorful and healthy alternatives, you can significantly change the way you feel in the afternoon and your energy levels for the rest of the day. Have Fun, Do More, Try Harder!!! Be Well.
WEEK 4 DAY 3
WEEK 4 DAY 4