If your anything like me, life is always on-the-go. Between classes, workouts, meetings, or even events it can be hard to catch your breathe and let alone eat a nutritious meal.
Here's my go-to formula for lunches & dinners
If you're cooking, I generally recommend cooking with an oil spray instead of using oil, because eating the fat is typically more filling and satisfying than having it in more of a liquid form.
Putting the Formula to Use
Here are some simple, portable ways to put this formula to use in a lunch!
Step 1: 2 cups non-starchy vegetables (about 50 calories)
1 can tuna
1 small packet turkey or beef jerky
2 hard boiled eggs
4oz turkey deli slices
4oz roast beef slices
Step 3: 100-200 calories of fats
1/4 cup nuts (about 1oz, or a 170-200 calorie pack)
1/8 cup nuts (about 2 Tbsp, or a 100-calorie pack)
1 nut butter packet (1-2 Tbsp if you want to measure out yourself)
1-2 string cheeses
1-2 slices of cheese
1 single-serving packet guacamole
1 high-fat yogurt
Here are some EASY lunch examples:
2 cups baby carrots (veggie) + 2 hard boiled eggs (protein) + 1/4 cup nuts (fat)
2 cups celery sticks (veggie) + 4oz turkey slices (protein) + 2 slices of cheddar cheese (fat)
2 cups tomato slices (veggie) + 1 can tuna (protein) + 2 Tbsp mayo (fat)
2 cups cucumber slices (veggie) + 1 packet turkey jerky (protein) + 1 high fat yogurt (fat)
Fancier Lunch Examples
If you’re looking for some fancier lunches - that still won’t break the bank or take 10 hours to make - here are some great ones.
1. Taco Bowls
2 cups veg: 1 cup lettuce + 1 cup tomatoes & onions + 1/2 stir-fried bell pepper
4-5oz protein: 4oz grilled chicken - I like Trader Joe’s pre-grilled!
100-200 calories of fats: 1/3 cup shredded cheese
Just triple or quadruple the recipe if you’re making for a few days 🤩🙌🏼
Season with basil, oregano 🌿 salt & pepper if you like
2. Zoodles & Meatballs
🍝 2 cups veggies: 2 cups zucchini noodles - I made them from frozen pre-zoodled zoodles
🧀 100-200 calories of fats: 1/3 cup feta cheese & 1 yogurt for some extra protein on the side
🍗 4-5oz protein: 5 turkey meatballs - made from frozen!
🌱 Seasoned with basil, oregano, salt & pepper
3. Sausage & Pepper Sheet Pan with Cauli Rice
🍚 2 cups veggies: 1 bell pepper + 1 cup pre-riced cauliflower
🧀 100-200 calories of fats: 1/3 cup shredded cheese + 2 Tbsp grated parmesan cheese
🌭 4-5oz protein: 1 sausage - I like Trader Joe’s apple chicken one
Check out many more fancy lunches HERE!
Need a meal prep container?
Here are some great ones I love.