I realize that I wrote that I would give a week’s worth of recipes.
Breakfast:
Caprese Salad:
Simply slice a tomato and mozzarella and arrange on dish.
I prefer using fresh buffalo mozzarella and organic heirloom tomatoes.
Two eggs and a protein drink.
I use the Truvani vanilla protein powder or Truvani chocolate protein powder. As they’re free of chemical additives.
Yogurt with peanut butter mixed in.
Fage plain Greek yogurt has 16 grams of protein. Mix in 2 tablespoons of peanut butter to bump up the grams of protein to at least 20.
I use the Fage 0 fat plain yogurt and Woodstock organic smooth creamy peanut butter.
These recipes will give us 4 unique breakfasts. Then we can use the recipes a second time to round out to 7 days.
[I confess that in a pinch I’ll go to a deli and buy a cinnamon-raison bagel toasted with cream cheese. Yes.)
Lunch:
This can get dice-y when you work in a city and there are no healthier options 9 to 5 pm.
I’ve read years ago that bringing your own lunch from home 3 days a week is fine. Instead of setting the impossible goal of bagging your lunch all 5 days of work.
I recommend going on Amazon and buying a 5-section stainless steel Bento box.
Get a pre-cooked rotisserie chicken. Cut up chicken chunks or shred the chicken. Place the chicken in one section. Cut up hard cheese like cheddar to go in another section. Cut up an avocado or use guacamole to place in the third section. Find a vegetable like diced or shredded carrots for the fourth section. Put in the last section one “free” option like Mary’s Gone Crackers crackers.
Make a caprese salad for lunch if you’re not having it for breakfast.
Create your own poke bowl of lettuce, a vegetable like diced cucumber, shredded or diced carrots, avocado, a hard boiled egg, and a dressing like oil and vinegar.
This kind of “poke” bowl can be lunch for 3 days. One day a week have a “free” lunch. See if where you’re at for lunch you can get soup. Like lentil or minestrone soup that a pizzeria or deli might sell.
Dinner:
Heat up a chicken breast and cook a vegetable. Frozen vegetables in a bag are OK. It’s OK to have chicken twice a week. I try to use organic chicken when I can.
See if the deli counter of your local food market has an array of options like baked salmon and roasted vegetables. There you go–2 nights’ worth of dinner. They might even have cooked grilled chicken that you can take home. Brussels sprouts or another vegetable option.
Soup. Year-round.
I stopped buying the Amy’s Organic soups. The soup I’ve been getting is costly I confess. I order the ginger carrot and the chunky vegetable soup. I advocate for having soup year-round when it’s not the chemical-laden ordinary canned soup in a supermarket.
Coming up I will talk again about what I’ve coined as The 80 Percent Rule of what to eat. In the coming blog I will introduce a new idea about applying the 80 Percent Rule to a weekly meals plan.
