Protein Packed Lunches!

Lunches can be such a difficult meal for so many of my clients. I think the fact that most of us are smack-dab in the middle of the work day is what causes the difficulty. It’s so easy to be tempted to head out to lunch and grab something on-the-go from a local restaurant. Or, if you’re working from home, maybe you’re skipping lunch altogether and just have your head stuck to your laptop. EIther way, lunch can be delicious and easy! Here’s a few quick and simple recipes to make sure you’re getting all the fuel you need each and every day! I find that a solid lunch also really helps stave off the mid-afternoon dip that so many of us experience!

Quick Quinoa Salad

4 servings - 15 minutes

INGREDIENTS

  • 0.75 cup Quinoa, uncooked

  • 1.5 Cups Water

  • 1 Cup Cucumber, chopped

  • 0.5 Cup Parsley, chopped

  • 0.5 Cup Mint, chopped

  • 0.33 Cup Red Onion, chopped

  • 4 Tbsp Pumpkin Seeds

  • 1 Cup Chickpeas, canned, drained and rinsed

  • 2 Cups Broccoli Florets, 

  • Juice of 2 lemons (5-6 Tbsp)

  • 1 Tbsp Olive Oil 

  • Salt and Pepper, to taste

  • 1 pkg smoked tempeh (about 200g)

  • 1 Cup Sprouts or Microgreens

INSTRUCTIONS

  1. Start the water to boil and cook the quinoa.

  2. In a medium bowl, stir together cucumber, parsley, mint, red onion, pumpkin seeds, chickpeas, broccoli, lemon juice, oil, and salt and pepper.

  3. Allow the quinoa to cool then mix in, divide between 4 containers and top with smoked tempeh and sprouts/microgreens.

NUTRITION

AMOUNT PER SERVING

  • Cal: 346

  • Fat: 10g

  • Carbs: 41g

  • Protein: 19g

Glow Bowl w/Chicken

4 Servings - 25 min

INGREDIENTS

  • 1 tablespoon Curry Powder

  • 1 Tbsp  Olive Oil

  • 4 Tbsp Lemon Juice

  • 2 Clove Garlic, minced

  • 2 tsp Maple Syrup or Monk Fruit Syrup

  • ¼ tsp Salt

  • ¼ tsp Cayenne Pepper (optional) 

  • 1 Cup Quinoa, Cooked

  • 4 Cups Kale, chopped

  • 4 Cups Arugula

  • 12oz Chicken, BBQ’d, shredded, cubed- however you enjoy it!

  • 2 Cups Cherry Tomatoes, halved

  • ½ Cup Carrots, grated

  • ¾ Cup Corn Kernels

  • 1 Yellow Bell Pepper, chopped

  • 1 Cucumber, diced

  • 2 Tbsp Crumbled Feta

  • ¼ Cup Chopped Cilantro

  • 2 Tbsp Chives, chopped

  • ¼ Cup Fresh Mint, chopped 

  • ¼ Cup Fresh Basil, chopped

INSTRUCTIONS

  1. MAKE THE CURRY VINAGRETTE

    1. In a small bowl, whisk together the curry powder and olive oil until combined. Add in the lemon juice, garlic, maple syrup, and salt. Whisk to combine. You can also add in a pinch to a ¼ tsp cayenne pepper for an extra kick of heat!

  2. Add all of the glow bowl ingredients into a large bowl and toss well with the curry vinaigrette. Divide into 4 portions, enjoy!

NUTRITION

AMOUNT PER SERVING

  • Cal: 253

  • Fat: 10g

  • Carbs: 37g

  • Protein: 14g

Chicken Fried Rice

4 Servings - 35 min 

INGREDIENTS

  • 0.67 Cups Brown Rice, dry

  • 1.5 Tbsp Coconut Oil

  • 6oz Chicken Breast, raw, diced

  • 2 Cups Sliced Mushrooms

  • 1 Tbsp Ginger Root, grated

  • 3 Cloves Garlic, minced

  • 1 Tbsp Sambal Oelek (or Sriracha)

  • 2 Cups Mixed Frozen Veg

  • 4 Tbsp Tamari 

  • 1 Tbsp Lime Zest Juice

  • 0.5 Lime

  • 2-3 Green Onions, chopped

  • 4 Tbsp PeanutsSalt and pepper to taste

INSTRUCTIONS

  1. Boil water to cook rice, if needed

  2. Heat coconut oil in a pan over medium high heat. Add chicken and cook until golden (about 6-7 minutes)Add the sliced mushroom and cook for another 3-4 minutes.

  3. Add the grated ginger, minced garlic, frozen veg and sambal (or sriracha), cook for 2 minutes then lowerthe heat to medium.

  4. Once everything has cooked through, add the rice and tamari and cook for another 2-3 minutes.

  5. Remove from heat, stir in the lime zest, juice, peanuts and green onions.

NUTRITION

AMOUNT PER SERVING

  • Calories: 341

  • Fat: 11g

  • Carbs: 43g

  • Protein: 23g

If these recipes are up your alley and you’re not already a Total Body Transformation member, you should check it out! Not only do we give you TONS of free, macro-balanced recipes, we also give you weekly meal plans AND teach you our Meal Prep system to help you spend LESS time in the kitchen, while making sure you always have your weekly meals at your fingertips! That, coupled with daily workouts and an incredibly supportive community make TBT the BEST fitness program around! Do yourself a favour and check it out!






Simone Lovell