Stuck at home because of social distancing or trying to be thrifty and not let food go to waste? Either way, making a balanced, healthy lunch is a lot easier than you probably think. Ladies and gents, get ready for the shortest blog post in the history of this blog, because THAT’S how easy it is to do what I’m about to show ya..
How to Make a Balanced, Healthy Lunch
Pick a Protein
I typically like to meal prep at the beginning of the week, but I get that it’s not always realistic. Pick any protein. Literally any protein. This can be ground beef, chicken, or turkey (cook it, obviously), grilled chicken breast, chicken thighs, fish, meatballs, sausages, eggs, salmon, or even packets of tuna or salmon in your pantry.
Pick a Complex Carb/Grain
My go-to’s include jasmine rice, whole grain brown rice, potatoes, sweet potatoes, gluten-free tortilla shells, and Banza noodles. Sometimes I’ll use cauliflower rice or cauliflower gnocci from Trader Joe’s.
Pick a Veggie
Fresh or frozen (or even canned if that’s all you have). Spinach, broccoli, kale, squash, brussels sprouts, corn, green beans, edamame, zucchini.. the list goes on and on.
Cook them up and throw it all together. Add some spices, taco seasoning, maybe a little olive oil, coconut aminos, bbq sauce, hot sauce, or a drizzle of dressing. Literally. That’s how easy it is.
To prove it, here’s what I’ve been eating for lunch all week:
- Sautéed chicken breast tenders (in a little bit of olive oil cooking spray, garlic salt, and pepper): 90g
- Steamed jasmin rice (from a 90 second microwave bag): 85g
- Steamed bag of lima beans: 1/2 cup
- 2 tbsp Primal Kitchen teriyaki sauce (would have been fine with just 1 tbsp)
The Macros: 375 calories, 53g carbs, 3.2g fat, 29g protein
Natasha Funderburk is a wife, #boymom, NASM-Certified Personal Trainer, Certified Nutrition Consultant, and ACE-Behavior Change Specialist. When not watching her son play baseball, she can be found on various writing platforms, coaching her clients to live their best lives, drinking all the coffee, and conducting living-room dance parties.