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,

RDKate