Wednesday, December 21, 2011

Give Some Love to Your Lunch

I'm always writing about the importance of eating regularly throughout the day to prepare your muscles for exercise. And how many times have I said "breakfast is the most important meal of the day"? While this is true, sometimes it's more difficult for athletes to get in a great lunch. Whether the reason is lack of time, being surrounded by tempting but unintelligent cafeteria options, or lack of planning, lunchtime can be a struggle. Here are some great nutrient-rich lunches that will assure your muscles are ready to go for that after-school practice or post-work workout.

Meal #1
1.5 cups baby spinach
1/2 cup hard-cooked egg
1/2 cup strawberries
1Tbsp almonds
1 ounce crumbled feta cheese
2 Tbsp oil-based dressing

Mix ingredients above and add a whole-wheat roll topping with an olive- or canola-oil based butter and low-fat milk as a beverage.

Meal #2
3 slices ham or turkey
2 slices lowfat Swiss cheese
2 slices whole-wheat bread OR whole-wheat tortilla OR whole-wheat bun
2 Tbsp stone-ground mustard
Lettuce or Kale

Create sandwich. Add 8 oz. low-fat (not sugar-free) yogurt and a piece of fresh fruit.

Meal #3
3 ounces water-packed tuna
1.5 Tbsp olive-oil based mayo

Mix above and spread on two slices toasted whole wheat bread. Top with lettuce and tomato. Add a piece of fresh fruit and a couple of handfuls of baby carrots.

Many of us turn to soup and sandwich as our default. Here are some tips to nutrient-ize your soup and sandwiches!
  • Prepare condensed tomato soup with fat-free milk instead of water.
  • Stir chopped fresh spinach or frozen veggies into condensed soups.
  • Make sandwiches on whole-wheat breads and top with romaine lettuce, tomato slices, cucumbers, onions, and avacodo (my personal favorite topping).
Be Extraordinary,


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