Having to run out the door in the morning is stressful and leaves little time for you to make a nutritious breakfast, let alone plan and pack a lunch. Here, we make it easy for you! Pack your lunch the night before with the help of this mini meal prep guide.
What you need: 1 protein, 1 whole-grain, whole-wheat, fibrous carb, 1+ green(s), a little fat!
You want a quarter of your meal to be protein, a quart carbs, and a half greens/vegetables
Preparation ideas: leftovers! Or plan to cook a little extra at dinner. Or cook a large batch of food for your lunches for the rest of the week. There are so many ways you can go about your prepping.
Protein ideas: Eggs, a chicken breast/thigh, 3 oz. fish like salmon or tuna, 3 oz. tofu, 0.5 cups lentils or beans. For the eggs, hard boiling takes little time, allows for less mess during eating, and can cook a large batch in little time. Baking, sautéing, or boiling your other protein options in some healthy fats like olive or coconut oil are healthy and relatively easy cooking methods.
Carb ideas: Sweet potatoes! (they're my favorites), whole grain/wheat bread, 1 cup of brown rice, quinoa, freekah, barley... there are so many healthy, filling grains available for you to try. Boil the grains. Bake/boil the potatoes (7 minutes in the microwave also works). I typically put the bread in a seal plastic bag the morning of, so it doesn't get soggy with the rest of the food!
Greens/Vegetables: Kale, spinach, arugula, zucchini, broccoli, I could go on and on. You can boil, steam, sauté, bake... whatever your heart desires. An easy and quick way to cook everything, is to consolidate your cooking, for example, bake your vegetables with the sweet potato and chicken.
Healthy fats: simply by sautéing your food in a healthy oil, you provide yourself with the fats that will keep you full until your next meal. I love adding an avocado to my lunch, perhaps a tahini dressing... Remember, the fats in your dressing on your salad are what allow your body to absorb the greens' nutrients, so don't skip/skimp on it!
Want some full meal ideas? My meal pictured above includes whole wheat bread, two eggs, sautéed zucchini, 2 tbsp. hummus, and a quarter of an avocado. Y U M. I also go for a spaghetti squash dish - baked for 30 min at 425 or microwaved for 12-16 min the night before. I scoop out some spaghetti squash and sauté it in olive oil with boiled shrimp and parsley. Easy! I'll keep you updated on my daily meal prepping for inspiration.
So now you have your lunch, what about a quick and easy breakfast to grab on the way out the door?Next food on the blog are overnight oats so stay tuned!
This Week at BellaVita
On Thursday night from 6 to 9pm, join our friends at Skintology for their white night party July 14th from 6-9pm at Chelsea 181 7th Ave! Enjoy up to a 40% discount and bring a friend and you will both get another 10% off any special!! RSVP at firstname.lastname@example.org or call 212.989.6555.
One Last Reminder: Don't forget to sign up for Quinn and Mikah's Saturday Zumba class at 12 pm; you don't want to miss a great opportunity to shake it with these upbeat, fun instructors!
See you tomorrow!
XOXO, The BellaVita Team
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