10 Clean Eating Brown-bag Lunches
Man, you really can’t trust the media’s advice at first glance!
I was just reading an article on “healthy brown-bag lunch options” I found published online by a very well known, mass marketed health and lifestyle magazine (I know you’ve heard of it but I won’t mention the name). I read it because I was interested, and hopeful that they were sharing clean, balanced nutrition with the masses. Unfortunately, all I found was high sugar and fat and/or low protein suggestions. To their credit, the options did stick to real-food, or at least whole-grain food options; they weren’t junk. But, the food combinations they suggested left you with very little to help you lose or maintain weight with a lean body composition. Carbs and fats, or high-carb, with little to no protein paired is not a good combo for fat loss. Not to mention the obvious shortage of greens, and the frequent appearance of sodium and allergens like dairy, gluten, and/or soy.
So what did I do? I made my own list for you. This is the Cause Fitness approved version!
Note: Not all are gluten-free, but most are. Read ingredients carefully! :)
10 Clean Eating Brown-bag Lunches
- Mix 1 can white tuna (in water) with a couple tbls of fat free plain greek yogurt, sea salt and pepper so it’s not so dry. Fill pita with tuna, spinach and tomato.
- Pack 1/2c brown rice, 4oz chicken, and 1c steamed stir-fry veggies (broccoli, peppers, mushrooms, onions, water chestnuts, etc), and top with Braggs liquid amino (a healthy soy flavor option).
- (Make ahead of time and store): pour 4-6 whites in a skillet over low-med heat, top evenly with spinach, mushrooms, onions and grated parmesan (and sea salt/pepper) or any other veggies you’d like, and cover. Cook until no liquid remains. Store for lunch the next day.
- Combine 4oz ground chicken, 1/4c corn, 1/4c black beans and salsa. Fold portions into large lettuce leaves (Bib is great), and enjoy!
- Toss together 2c romaine, 1/2c cucumber sliced or chopped, 1/2oz feta or goat cheese, 1/2 tomato sliced and top with 4-6oz grilled chicken. Olives and dressing optional. Lemon juice is a great low cal dressing.
- Serving suggestion:
- 1/2c oats
- 4-6 hardboiled egg-whites (one whole egg is ok) – Find more quick meal ideas and how to hard boil eggs here.
- For gluten-free pasta, try pasta alternatives like brown rice pasta! Make a clean marinara by combining 1/2 can organic chopped tomatoes, 4-6oz ground turkey, and Italian spices. (For a faster option: I like Trader Joe’s Organic Tomato & Basil Marinara).
- 1-2 slices Ezekiel original bread, olive oil mayo (just a teensy bit to coat bread but not slop on), 4-6oz sliced turkey or grilled turkey cutlets (not packaged), lettuce, tomato and mustard.
- Steam some broccoli (1-2c), stir fry some flank steak (3-5oz) and top with either Bragg’s Liquid Aminos for a soy flavor, or try this clean peanut sauce recipe I found. Not enough food? Add 1/4-1/2c cooked brown rice!
There ya have it! 10 less excuses not to eat clean on-the-go or at work! This is a lifestyle, folks. No more junk. Healthy choices are easier and more available than you think. This is an easy way to #CauseFitness in your life and be a great example to people around you!
(*) These lunches are easy to find away from home too, if you didn’t have time to prepare ahead of time. Just be sure nothing was added (cafes and restaurants are sneaky! Check nutrition, read labels, and ask! :)
YOUR TURN: Was this helpful? If so, please social share it with a busy friend!
And if you have any clean fast lunch ideas to add, please share them in the comments below!
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