Quick and Easy High Protein Lunches
Let's face it: When it comes to e
ating leaner and healthier, we've got breakfast pretty much down to a science (i.e. egg whites, oatmeal, protein shakes, etc), but what we often have trouble with is what to eat for lunch, especially if you're working or always on the go!
Today we're going to start a lunch series that will include:
• The Best Fast Food options
• Traveling (Road Trip)
• Get Togethers
• Great Potluck Menus
I know that most of you Rx Girls do not want to eat at the nearest fast food restaurant (unless absolutely necessary), or what's available during those long power meeting, where all there is to eat is a lot of heavily loaded fat, sugar and carbs that you don't even want...but you know you have to eat something.... so the question is....what?
If you can pack and bring your lunch with you that is truly the best scenario
to keep you on track and so with that in mind, the following are just a few ideas and recipes that you can take with you for lunch or even have for dinner. They can be made from left-overs, made fresh or make the night before to keep you on track with your personal health and fitness goals. They not only look tasty, they're also low in fat, high in protein and in you can add a salad or additional vegetables to your meal you're already ahead of the game (with no regrets)!
Some of you may add your own modifications to these lunches to change the nutritional value and I'd love to hear what you've done as well as what you think of the recipes and other nutrition questions or request.
Cheers to the Fabulous Life!
Fitfully yours,
Lisa
Quick and Easy to Prepare - High Protein Lunches
Salmon Salad Sandwiches
Makes: 4 sandwiches
Active Time: 15 minutes / Total Time: 15 minutes
Ingredients
• 2 6- to 7-ounce cans boneless, skinless wild Alaskan salmon, drained
• 1/4 cup minced red onion
• 2 tablespoons lemon juice
• 1 tablespoon extra-virgin olive oil
• 1/4 teaspoon freshly ground pepper
• *4 tablespoons reduced-fat cream cheese (Neufch) *optional
• *8 slices pumpernickel bread, toasted (or your favorite type of bread)
• 8 slices tomato
• 2 large leaves romaine lettuce, cut in half
Preparation
1. Combine salmon, onion, lemon juice, oil and pepper in a medium bowl. Spread 1 tablespoon cream cheese on each of 4 slices of bread. Spread 1/2 cup salmon salad over the cream cheese. Top with 2 tomato slices, a piece of lettuce and another slice of bread.
Nutrition
Per serving: 286 calories; 9 g fat ( 3 g sat , 4 g mono ); 34 mg cholesterol; 29 g carbohydrates; 0 g added sugars; 22 g protein; 4 g fiber; 645 mg sodium; 262 mg potassium.
Fajita Burgers
Makes: 4 servings
Active Time: 50 minutes / Total Time: 50 minutes
Ingredients
• 1 pound 90%-lean ground beef or ground turkey
• 3/4 cup chopped fresh cilantro, divided
• 1/2 cup finely chopped red onion
• 1/4 cup chopped scallions
• 2 teaspoons minced garlic
• 1 tablespoon chili powder, preferably New Mexican
• 1 teaspoon ground cumin
• 1/2 teaspoon dried oregano, preferably Mexican 
• 1/2 teaspoon freshly ground pepper
• 1/4 teaspoon salt
• 1/3 cup reduced-fat mayonnaise*
• 1 tablespoon lime juice
• 1 tablespoon chopped chipotle chile in adobo
• 1/2 cup shredded Monterey Jack cheese*
• 4 French rolls, preferably whole-wheat, split and toasted
• 2 roasted Anaheim or poblano peppers,
• 1 cup shredded green cabbage
• 4 slices tomato
• 4 thin slices red onion
Preparation
1. Preheat grill to medium-high.
2. Place beef, 1/4 cup cilantro, onion, scallions, garlic, chili powder, cumin, oregano, pepper and salt in a large bowl. Gently combine, without over-mixing, until evenly incorporated. Form into 4 equal patties, about 1/2 inch thick and oval-shaped to match the rolls.
3. Combine the remaining 1/2 cup cilantro, mayonnaise, lime juice and chipotle in a small bowl.
4. Peel the roasted peppe
rs, halve lengthwise and remove the seeds.
5. Oil the grill or pan. Cook burgers thoroughly about 6 minutes per side. Top with cheese* and cook until it is melted, about 1 minute more.
6. Assemble the burgers on toasted rolls with the chipotle mayonnaise, half a roasted pepper, cabbage, tomato and onion.
Nutrition
Per serving: 434 calories; 20 g fat ( 7 g sat , 7 g mono ); 87 mg cholesterol; 36 g carbohydrates; 3 g added sugars; 31 g protein; 6 g fiber; 662 mg sodium; 660 mg potassium.
Spring Chicken and Blue Cheese Salad
Makes: 4 servings, about 2 cups greens & 3 ounces chicken each
Active Time: 15 minutes / Total Time: 55 minutes
Ingredients
Chicken
• 1 cup nonfat Greek yogurt (see Tips)
• 1 clove garlic, minced
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons finely chopped fresh tarragon or 1 tablespoon dried
• 1 pound boneless, skinless chicken breast, trimmed
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
Creamy Blue Cheese-Tarragon Dressing
• 2 ounces blue cheese
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons red-wine vine
gar
• 1 tablespoon finely chopped fresh tarragon or 1 teaspoon dried
• 1 tablespoon honey
• 1-2 tablespoons nonfat Greek yogurt
• 1/8 teaspoon salt
• Freshly ground pepper to taste
Salad
• 1 head butterhead lettuce, torn into bite-size pieces
• 1/2 head radicchio, cored and very thinly sliced
• 1 cup baby arugula or mixed baby greens
• 1/2 cup walnuts, toasted (see Tips) and chopped
Preparation
1. Preheat oven to 350°F.
2. To prepare chicken: Combine yogurt, garlic, oil and tarragon in a large bowl. Season chicken with salt and pepper and add to the bowl; turn to coat. Place the chicken in a baking dish and cover completely with the yogurt mixture.
3. Bake until the chicken is cooked through (35 to 45 minutes). Transfer to a clean cutting board. Thinly slice the chicken when cool enough to handle.
4. To prepare dressing: Mash blue cheese, oil, vinegar, tarragon and honey together in a medium bowl with a fork until well combined. For a creamier dressing, add yogurt 1 tablespoon at a time, if desired. Season with salt and pepper.
5. To assemble salad: Gently toss lettuce, radicchio and arugula (or mixed greens) in a large bowl. Divide the greens among 4 plates, top with equal portions of the chicken, spoon 2 tablespoons of the dressing over each salad and sprinkle with walnuts.
Nutrition
Per serving: 421 calories; 29 g fat ( 6 g sat , 14 g mono ); 73 mg cholesterol; 9 g carbohydrates; 4 g added sugars; 31 g protein; 2 g fiber; 487 mg sodium; 443 mg potassium.
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