Day in and day out, lunch can become an interference to the craziest of days. For whatever reason, we have all been told that our meals are socially driven, but the truth is that they are performance-driven.
What do I mean by performance-driven?
Your food choices affect your energy, mood, and superpower abilities throughout the day. Most of my clients get locked into a carb-filled meal plan that includes too many processed foods to count. It’s time to choose foods that empower us.
Unfortunately, sugar can give you a brief high and make you feel comforted but that high quickly comes down and requires another jolt. The thing is that sugar is not just sugar, it’s sugar, flour, dairy, and alcohol, and the body translates all these into sugar.
As multi-taskers, we need to FUEL our bodies to make it through the day and the night, without using sugar or caffeine as our energy sources. Breakfast should get you started but your snack and lunch options should make the engines purrrrr.
Let’s just talk PERFORMANCE. When you choose a meal or snack here’s the best way to set it up for success.
Every meal and snack, including lunch, should include:
1. A good quality CARBOHYDRATE that comes from fruits, vegetables, and unrefined grains (approx. 40%). This is for IMMEDIATE energy.
2. A good quality PROTEIN such as animal protein, beans, raw nuts and seeds, quinoa, or even leafy greens (approx. 40%). This helps to support that energy for a longer period of time.
3. A quality fat that can come from any cold-pressed unrefined oil, raw nuts or seeds, avocados, or fatty fishes (approx. 20%). This one is your BACKUP battery, the reserve, just in case you run out of energy from your carbohydrates and proteins.
Here are my top snack and lunch items that keep me going and keep me charged to do everything I want in a day!
1. Sliced Apple with Raw Almond Butter
When I am in a pinch, this quick treat will keep me feeling great for quite a bit of time.
2. Raw Almond Butter and Dates
Take out the pits of a yummy Medjool date and spoon in raw almond butter. These stay great in an airtight container for about 5 days so you can easily keep a few for a grab and go snack.
This is no longer just for the little ones. Chop up a few celery stalks about 2 inches each. Fill the crevasse with your favorite raw nut butter and top it with a few dried mulberries or goji berries. I place these on a cookie sheet in the refrigerator, and they last for 3-4 days.
4. Trail Mix
In a large mixing bowl pour in equal amounts of raw almonds, cashews, sunflower seeds, and pumpkin seeds. Then throw in mulberries, goji berries, and unsweetened coconut flakes and mix it all up. You can easily store this in an airtight container in the refrigerator for up to 2 weeks.
5. Turkey Guacamole Wrap
Start off with a big, flat collard green leaf. From here top it with some good organic turkey slices and guacamole. Then wrap it up to go and enjoy. Guacamole is an easy treat to whip up: smash up an avocado and add in some chopped onion, tomatoes, and a bit of salt and lemon to taste. This yummy treat is best enjoyed fresh, just a thought!
Anything you would use mayo for, you can use an avocado! Cook up some chicken, or use last night’s leftovers, chop it up and mix it well with an avocado. Add a bit of salt to taste, maybe even a few sun-dried tomatoes and serve on top of some chopped kale, a lunch of champions.
7. Blueberry Bowl
In a bowl add in a ½ cup of blueberries, 2 tablespoons of dried unsweetened coconut flakes, and 2 tablespoons of raw almond butter. Mix it up and enjoy.
8. Kale Chop Salad
With the use of a food processor, chop up your kale to small pieces. Place the kale in a bowl, add in blueberries, cacao nibs, chopped almonds, and sun-dried tomatoes. Garnish with olive oil and salt and this power salad will keep you going for hours.
When we are sooo busy, thinking of creative meals is a chore. The key is to recycle meals from the night before and give them a bit of a spin to make something new and yummy without putting in too much time. Anything new seems like it will take time but change your mindset. Once you get into the habit of providing yourself with more protein and fats in your lunch and snacks, you will eat fewer calories in the day and feel energized all the way through till the end of the day. YOU GOT THIS!
Here’s to a STRONG and healthy YOU!