Thanks to Mechanic Dietitian Maggie for these ideas to help us out!! -Dina
Either we are them or we know them; the people who most days are so busy they can’t even find time for a healthy lunch, let alone lunch at all. However, I am a big proponent that we can all have a healthy and delicious lunch, even on the most hectic of days.
It can be as simple as learning a few easy tricks or spending a few minutes on meal prep to get you to a nutritious mid-day meal. Bonus: you’ll save a heck of a lot more money rather than getting takeout every day!
I don’t know about you, but this is what I feel like most days.
But don’t worry, we’ve got a few tricks to help you out!
TIPS:
Buy frozen veggies and fruit. There is a misconception that frozen produce isn’t as good as fresh, but that is so not true. The nutritional value is just as good, if not better than fresh produce and the convenience factor makes it easy to get your fruits and veggies!
Rotisserie chicken is a game changer. Most grocery stores carry these easy dinner staples. However, a few different manufacturers will season the skin or add various additives, which can be avoided by not eating the skin. Not a chicken fan? Try the pre-cooked hard-boiled and peeled eggs that are now in most grocery stores.
Microwaveable brown rice is your new best friend. When you’re looking to increase your carb intake, whether before a long training day or preparing for a big race, convenience is worth every penny. And there are so many good brands out there that do not have unwanted additives or crazy amounts of sodium. See below for my recommendation!
Egg sandwiches are not just for breakfast. This is an easy one. Making an egg and cheese sandwich with a little avocado (and hot sauce, anyone?!), takes 5 minutes or less. And it provides protein, carbs and if paired with some frozen veggies, you’ve got the fiber to help support your nutritional needs…win!
SIMPLE RECIPES:
Brown Rice + Veggies + Protein of Choice (with easy dressing!)
Ingredients:
Microwaveable brown rice (like Ben’s)
Vegetables of choice (microwavable broccoli, carrots, peas, etc. are great, just avoid any with those creamy sauces)
Protein of choice (rotisserie chicken, hard boiled eggs, turkey slices, etc.)
Instructions:
Cook rice and vegetables in the microwave per directions on packaging. Combine with cooked protein of choice and dressing of choice or easy balsamic dressing.
Note: Balsamic dressing directions: mix 1 tbsp dijon mustard with ⅓ cup balsamic vinegar, ⅔ cup olive oil + salt and pepper in a Mason Jar. Mix well and serve (you will have extra for meals later in the week).
Jarred Tuna Fish on Bed of Greens:
Ingredients:
Romaine lettuce
Jarred or canned tuna fish (sub hard boiled eggs, store bought is an easy alternative)
Cherry tomatoes
Cucumber (or veggies of choice!)
Microwaveable brown rice (optional)
Instructions:
In a larger bowl, add Romaine lettuce, washed and chopped. Top with drained tuna fish (½ can or jar) or hard boiled eggs (2 eggs). Add tomatoes and other vegetables of choice.
Add ½ cup microwaveable brown rice, if desired. This would be good before a workout or right after for recovery. Top with easy dressing (recipe above) or 1 tbsp olive oil.
Note: Store bought dressings are easy alternatives, you just have to be careful of the additives, sodium and sugar content. A good brand that I like is Primal Kitchen.
Know someone that could use these tips or recipes? Pass them along!
Have other great tips for the Nutrition Mechanic Community? Comment below, we’d LOVE to hear from you!
Happy Eating, Friends!
-Maggie