When I sent a survey out in April to my email subscribers, many requested healthy lunch ideas. I did a Facebook Live a few weeks ago sharing my 3 favorite ways to Meal Prep Healthy Lunches for Weight Loss as well as tips for pairing foods together properly so you're eating the right foods and not over or under eating a carbohydrate, protein or fat.
There are two common issues I see with my clients. The first is over eating one nutrient, usually a carbohydrate or fat. Most people don't overeat protein. In fact, most eat less protein then they're supposed to. The second issue is not eating the right portion size. You can eat avocados until you turn green, but you will gain weight if you eat too many of them. Yes, they are a healthy food but like any food if you eat above your body's calorie needs you will gain weight. Healthy or unhealthy, you can weight eating any food. Your body doesn't discriminate.
How To Meal Prep Healthy Lunches
#1 Pick A Lean Protein
Pick one lean protein. Eggs, chicken, turkey, fish, nitrate- free lunchmeat, turkey bacon, beans are good options.
#2 Pick Green Vegetables
Pick 2 or 3 green vegetables. Green vegetables include, but aren't limited to lettuce, carrots, peas, broccoli, peppers, cauliflower, zucchini, cucumber, tomatoes. Anything that is not a starch is considered a green vegetable.
#3 Pick Healthy Fat
Pick one serving of a healthy fat. This is where it gets tricky because most people will slather dressing on a salad not realizing it's loaded with fat. Oil, dressing, nut butter, raw nuts, seeds, hummus, avocado, guacamole are considered healthy fats.
#4 Pick An Extra
Pick one extra to go with your lunch. Half a starchy vegetable, a Gluten-Free wrap, milk, yogurt, cheese, dark chocolate or a fruit.
Once you have your picks, it's time to get prepping! I like prepping Sunday using these glass meal prep containers to store healthy lunches in. They're the perfect portion controlled size so you can't go overboard eating too much.
Click to watch the video. You'll get my 3 favorite lunches to meal prep, learn about reading food labels, and hear some of my favorite go to brands.