healthy eating made simple! Lunch

Eating a healthy lunch can improve performance by ensuring you get the energy you need to make it through the day. This is especially important for an afternoon/evening workout. Try some of these fresh and easy ideas.

Make a pita! Buy whole grain pita bread and stuff 1 small pita (4” diameter) with the following ingredient ideas for a quick lunch or snack

1)Add lettuce, apple slices, 3 ounces grilled chicken, 1 oz sharp cheddar cheese and 1 teaspoon balsamic vinegar

2)1 can salmon mixed with 1 tablespoon Greek yogurt and ½ fresh squeezed lemon, add lettuce.

Nutrition: Calories 300, Protein 30 g, fat 2 g, sodium 290

Design and upscale Sandwich (use whole wheat bread or better yet a sandwich round)

1)Roast Turkey, 1 slice provolone cheese, avocado, and olive tapenade spread.

2)Roast beef, sundried tomato, alfalfa sprouts, and red or sweet onion. For more pizzazz add a garlic and herb spread.

3)Smoked turkey topped with sautéed onions and feta cheese

4)Roasted turkey, light cream cheese, cranberry sauce, and alfalfa sprouts or lettuce.

Nutrition for turkey sandwich using sandwich round:  Calories 280, fat 6g, carb 23g, protein 35 g

Make it a wrap

A wrap can be an easy alternative to the traditional sandwich

1)      Add protein: chicken, beef, tofu, or deli meat (low sodium, nitrate free)

2)      Add seasoning: Low fat cream cheese, hummus, balsamic vinegar, peanut sauce, parmesan cheese, salsa, or roasted garlic  are just a few ideas

3)      Add veggies: Add any veggie  that sound good. This could be spinach, tomato, lettuce, red or green pepper, sun dried tomatoes, kale, or cucumber are some ideas

Nutrition: Calories 270, fat 4g, Carbohydrate 25g, protein 32 g

* Try using 1-2 Boston or bib lettuce leaves and make a wrap using lettuce leaves. This is a great way to cup the carbs or a great ideas for a snack.

Egg Salad

2 hard boiled eggs

2 tablespoons finely diced celery

1 tablespoon Greek yogurt

2 teaspoons Dijon mustard

1 teaspoon minced scallion greens

Freshly ground pepper to taste

Prep : Mash eggs in a small bowl with a fork. Stir in celery, mayonnaise, mustard, scallion greens and pepper until combined.

Nutrition: Calories 173, fat 12 g (saturated 3 g);carbohydrate 4 g; Protein 13 g,; Sodium 394 mg.

Tuscan style tuna salad

2 6-ounce cans chunk light tuna, drained

1 15-ounce can small white beans

10 cherry tomatoes, quartered

4 scallions, trimmed and sliced

2 tablespoons extra-virgin olive oil

2 tablespoons lemon juice

¼ teaspoon salt

Freshly ground pepper to taste

Prep: Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.

Nutrition (4 servings): Calories 253; Fat 8g (saturated 1 g), Carbohydrate 20 g, Protein 31 g, sodium 453 mg.