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Back to school and the start of fall, or getting back into fall routines, is my favorite time of year. It’s also, clearly, the best time of year because it’s my birthday (well, I guess I’m a little biased, haha)!
Similar to January, the start of the fall can be a time to make resolutions – to eat healthier, exercise more, get more sleep, meditate every day, etc.
One common goal I hear from a lot of you guys is to consistently pack a filling, healthy lunch that is QUICK. I totally hear you. If something takes more than 5 minutes to make, it’s unlikely that I’ll actually do it. Is that sad? Well, it’s the truth! And I’m guessing it may be true for you at least some of the time 🙂
When healthy habits are enjoyable, they can last a lifetime. Let’s all be realistic here J and make making the healthy choice, the truly, easy (and quick!) choice.
If you’ve been with me for a while, you know I have some “formulas” for lunches & dinners that I use consistently to make healthy eating doable. Here’s a super simple, 5-minute formula you can use to create an easy to-go lunch. If you’re going to class or don’t have a fridge at work, it’s a good idea to get a lunchbox.
Mix & match and come up with different creations that you love. For general meal prep, I recommend getting at least two different proteins and two different veggies per week, and mixing and matching them throughout the week so you’re never bored.
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Step 1. Choose 4-5oz Protein
Protein may help keep you FULL – which is why I always try to include protein in my meals and snacks.
Here’s some easy-to-go options!
2 hard boiled eggs
4-5oz sliced deli meat – turkey, roast beef, etc.
1 can of tuna
1 can salmon
Step 2. Choose 1-2oz of Fats
Just like protein, fats can help keep us full and satisfied (especially the satisfied part!). I always try to include them in my meals.
Here’s some easy-to-go options!
1/8-1/4 cup nuts (or a 100-calorie pack, or a 1oz pack – about 170-200 calories)
1-2 string cheeses
1-2 slices of cheese
1 guacamole to-go packet
1 mini avocado, or ½ regular-sized avocado
Step 3. Choose 2 Cups of Easy-to-Go Veggies Â
I know you guys know veggies are important – they contain so many vitamins, minerals, antioxidants and fiber that are good for our whole body!
I also love eating veggies for their VOLUME – you can really eat a lot of veggies to fill you up. While it’s not good to eat too much of anything, it’d probably be pretty hard to eat too many veggies. 🙂
Here’s some easy-to-go options!
2 medium tomatoes, sliced
2 cups baby carrots
2 cups sliced cucumbers
2 cups celery sticks
Step 4. Add a Yogurt
Let’s talk the most delicious source of protein ever! The 2015-2020 Dietary Guidelines for Americans recommend eating more nutrient-dense foods, such as yogurt. Yogurt is nutrient-dense and many yogurts are a good source of protein and calcium. Greek yogurts typically contain more protein than regular yogurts! Eating even one yogurt every day can be an important first step toward creating a more balanced diet and a healthier lifestyle – which is what we’re all striving for!
I’m using Dannon Light & Fit Original Greek yogurts here – Dannon Light & Fit has better-for-you options that also fit an active lifestyle. And here’s why I love them 🙂
They have a ton of varieties of flavors and tastes
There’s 80 calories and 12 grams of protein per 5.3 oz per serving
The convenience of the cup all ready to go
Light & Fit can help make our fall meal routines easier!
Step 5. Bonus: Add 1 serving of whole grains or 1 serving of dessert
Fat, protein, and veggies are great at keeping up full, but we need to be emotionally satisfied too 🙂
That’s where whole grains and desserts can come in! Whole grains contain fiber, B-vitamins, iron, and magnesium – so not only do those delicious carbs fill us emotionally, but they help keep our bodies running smoothly.
If you’re like me, you also enjoy a treat every day. I like adding a small, single-serving amount of chocolate – but you should find what works for you!
OK! Now that you have the “formula” down, let’s talk examples!
Example 1
Make wraps with: 1 small bunch romaine hearts – with both ends chopped off & 4-5oz sliced turkey
1 (5.3 oz. serving) Light & Fit Original Greek Strawberry Cheesecake yogurt + 1/8 cup nuts – I’m using pecans here, but you can use whichever you like!
1oz chocolate
Example 2
1 single-serving packet of guacamole
To dip: 2 medium tomatoes, sliced; 1 oz whole grain chips or crackers (I’m using blue corn chips here!)
4oz roast beef deli slices
1 (5.3 oz. serving) Light & Fit Original Greek Vanilla yogurt
Example 3
2 hard boiled eggs (here’s a link to how I make perfect HB eggs)
2 cups baby carrots
1oz nuts (I’m using pecans here, can you tell I like pecans? But you can use any nut you like!) + 1 (5.3 oz. serving) Light & Fit Original Greek Blueberry yogurt
1oz chocolate
Example 4
2 cups strawberries (I’m swapping out the veggies here for fruit!) dipped in 1 (5.3 oz. serving) Light & Fit Original Strawberry Cheesecake yogurt (the Strawberry Banana would go great here too!)
½ whole wheat bagel
2 hard boiled eggs (here’s a link to how I make perfect HB eggs)
Which are YOU going to try? What are you going to make for lunch this week?? Leave a comment below!
For more delicious meal and snack ideas with Dannon Light & Fit Original Greek Nonfat Yogurt, follow @Lightandfit on Instagram and use the hashtag #LightandFitRD #LightandFit.
