Lunch

I prefer multiple small meals throughout the day to big sit-down meals. There is debate whether this is “better” for you but personally, I will get full quickly so smaller meals are ideal for me.

RawStory recently wrote a great article, citing research that has been done regarding the number of meals consumed per day and how it correlates to health.

There is no right or wrong number of how many meals you should eat daily, just be sure to eat healthy!

I will get more hungry later in the afternoon so my late lunches are easy to make and delicious to eat!

Simple Starter Salad of Spinach & Strawberries

7 strawberries (washed & halved)
2 cups spinach (washed & dried)

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Lettuce & Tomatoes

2 cups lettuce (washed & chopped)
1 cup Zima tomatoes (washed & halved)

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Spinach with Blueberries & Strawberries

2 cups spinach (washed & dried)
6 strawberries (washed & halved)
1/2 cup blueberries (washed))

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Chicken Salad with Mango, Cucumber, Apple & Avocado

1/2 avocado (diced)
1/2 cup shredded chicken (par-boil and let cool)
1/2 small apple (washed & diced)
1/3 cucumber (diced)
1 teaspoon plain Greek yogurt

Combine all ingredients in bowl
Garnish with sea salt and pepper
Eat chilled.

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Tuna Salad & Cucumbers

1 cup tuna
1/2 cup lettuce (rinsed & finely chopped)
1/3 cucumber (diced)
1/2 cucumber (sliced)

Combine tuna ingredients
Garnish both with sea salt and pepper

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Clean Pizza

1 wheat tortilla
2 teaspoons tomato/pizza sauce
1/2  cup low-fat shredded mozzarella cheese

Add pizza to oven at 350°F for 5-10 minutes

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Clean Mac & Cheese

2 cups pasta (cooked & drained but leave a bit of pasta water)
1 cup shredded low-fat mozzarella cheese
1/2 cup shredded carrots
1 teaspoon plain Greek yogurt

Combine all ingredients
Top with a dash of sea salt, pepper, onion powder & garlic powder (if desired)

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Crunchy Chicken Wrap

1 wheat tortilla
1 cup shredded chicken
1/2 cup cabbage (washed & chopped)
1/2 cup lettuce (washed & chopped)
1/2 cup carrots (washed & diced)

Combine all ingredients in tortilla
Roll tightly
Dash with sea salt and pepper

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Chicken & Sunflower Salad

1 cup cabbage (washed & chopped)
1 cup lettuce  (washed & chopped)
1 cup shredded chicken
1 tablespoon sunflower seeds (shelled)
1/3 cucumber (washed & chopped)

Top with sea salt & pepper and dressing of choice

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Zima Tomato Salad with Cucumbers & Cabbage

2 cups lettuce (washed & chopped)
1/2 cup cabbage (washed & chopped)
1 cup Zima tomatoes (washed & halved)
1/3 cucumber (washed & chopped)

Combine all vegetables
Top with sea salt, pepper & dressing of choice

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Apple Chicken Salad

2 cups shredded chicken
1 cup apple (washed & diced)
1/2 cup plain Stonyfield organic yogurt
1 teaspoon rosemary (dried or fresh)

Combine chicken, apple and yogurt
Top with sea salt, pepper and rosemary

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Tuna on Wheat

1 cup tuna 1 cup carrots (washed & diced)
1 cup yellow/green/orange pepper (washed & diced)
1 wheat tortilla

Combine all ingredients onto wrap
Dash with sea salt & pepper

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Tomato, Blueberry & Carrot Salad

2 cups lettuce (washed & chopped)
1 cup Zima tomatoes (washed & halved)
1 cup baby carrots (washed & quartered)

Combine all ingredients.
Top with sea salt, pepper & dressing of choice.

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Chicken & Apple Salad

2 cups lettuce (washed and chopped)
1 cup apple (washed & chopped)
1 cup shredded chicken
1 cup yellow/orange/green/red pepper (washed & chopped)

Combine all ingredients
Top with sea salt, pepper & dressing of choice

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Far Out FlatOut

1 wheat FlatOut flatbread
1 cup wild rice
1 cup sweet potato (washed, cooked & diced)
1/2 cup corn sprinkle of low-fat mozzarella cheese

Add to preheated 350°F
Cook for 5-10 minutes
Sprinkle with sea salt & pepper

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FlatOut Tuna Melt

1 wheat FlatOut flatbread
1 cup tuna 1/2 celery stalk (washed & diced)
1/2 yellow/green/orange pepper (washed & diced)
1/2 cup low-fat mozzarella cheese

Add to preheated 350°F oven
Cook 5-10 minutes
Sprinkle with sea salt & pepper

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Cranberry Apple Salad

2 cups spinach (washed)
2 teaspoons crumbled bleu cheese
1/2 cup dried cranberries
1/2 green apple (washed & chopped)

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Tuna Melt

1 slice wheat/multigrain bread
1 slice low-fat American cheese
1 cup tuna 1/2 yellow/orange/green pepper (washed & diced)
1 small celery stalk (washed & diced)

Layer bread, tuna, cheese
Add to 350°F oven
Cook for 5 minutes
Dash with sea salt & pepper

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Walnut Cranberry Chicken Salad

2 cups shredded chicken
1 large celery stalk (washed & diced)
1/2 cup dried cranberries
1/2 cup plain walnuts
1/2 cup plain Stonyfield organic (Greek) yogurt

Combine all ingredients
Dash with sea salt & pepper

Enjoy solo, in a salad, or on a sandwich!

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Sweet Toast

2 slices cinnamon raisin 7 sprouted grains bread
2 tablespoons original PB2
1/2 apple (sliced)

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Shrimp & Salsa

1 cup cooked shrimp (rinsed & thawed)
1 teaspoon Newman’s Own Mango Salsa
1 cup Food Should Taste Good sweet potato tortilla chips

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Salad in a Jar

1 cup lettuce 1 cup cooked shrimp
1 teaspoon crumbled bleu cheese
1 teaspoon walnuts

* Create your own salad in a jar based on your preferences!

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5 Different Ways to Make Chicken Salad:

Enjoy solo, in a sandwich or on a salad!

Chicken Salad with Coconut Flakes & Peanuts

1 cup shredded chicken
1 teaspoon unsweetened coconut flakes
2 teaspoons plain peanuts

Combine
Dash with sea salt, pepper & cinnamon (if desired)

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Chicken Salad with Veggies

1 cup shredded chicken
1/3 carrot (washed & diced)
1 small stalk celery (washed & diced)
1/2 cup cabbage (washed & diced)

Combine ingredients
Dash with sea salt & pepper

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Chicken Salad with Pear & Raisins

1 cup shredded chicken
1/3 Bosc pear (washed & diced) handful golden raisins
1 teaspoon applesauce

Combine ingredients
Dash with sea salt & cinnamon

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Italian Chicken Salad with Vegetables

1 cup shredded chicken
1 small celery stalk (washed & diced)
1 carrot (washed & diced)
1/2 cup cabbage (washed & chopped)
1  teaspoon Italian dressing

Combine ingredients
Top with sea salt & pepper

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Chicken Salad with Cranberries & Almonds

1 cup shredded chicken handful almonds (rough chopped)
handful dried cranberries
1 teaspoon applesauce

Combine ingredients
Top with sea salt & cinnamon

*Note: rather than chopping the almonds, throw them into a plastic bag and hit with a spoon until desired size.

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