MINDFUL MACRO LUNCH IDEAS

TUNA MELT

1 Can of Tuna

2 TBS Celery

1 TBS Onion

1 TBS Dill Relish

2 TBS lite mayo

100 Calorie English Muffin Toasted

2 TBS Shredded Cheddar Cheese

Drain tuna.  Add chopped celery and onion.  Mix in relish and mayo.  Toast English muffin.  Once muffin is toasted, put tuna on top and sprinkle with cheese.  But under broiler until cheese is melted.

 

Chicken, Broccoli, and Rice with a hint of truffle

 4 oz of chicken breast

1-2 cups of broccoli

1/2 cup of white or brown rice can sub cauliflower rice

1 TBS olive oil

Truffle Salt

Top rice with chicken and broccoli.  Toss with olive oil.  Sprinkle truffle salt.

 

Quesadilla

 4 oz of seasoned ground turkey (or lean beef)

1 low carb tortilla

2 tbs of sour cream

2 tbs of cheddar cheese

salsa

On stove top, preheat skillet.  Spray with cooking spray.  Place tortilla on skillet for 20 seconds and then flip.  Add warmed ground turkey to ½ of the tortilla.  Top with cheese.  Cook for 1-2 minutes.  Then flip over other half of tortilla.  Cut into 3 triangles and top with sour cream and salsa

 

Steak Wedge Salad

4 oz of lean steak (sirloin)

1/2 of a head of lettuce

1/2 cup of tomatoes

2 tbs of blue cheese crumbles

1 tbs of olive oil

1-2 tbs of balsamic vinegar

Combine lettuce, tomatoes, and blue cheese crumbles.  Mix olive oil and balsamic and drizzle over salad.  Top with steak.

 

Shrimp Stir Fry

4 oz of shrimp

2 cups of stir fry veggies (frozen or fresh)

1/2 cup of rice or 1 cup of cauliflower rice

1 TBS of sesame oil

2 TBS of coconut aminos

1 tsp of minced garlic

1 tsp of ginger paste

 In a skillet combine sesame oil with garlic and ginger and cook for one minute.  Add veggies and cook for 3-5 minutes.  Add cooked shrimp and cook for 1-2 minutes.  Mix in rice and coconut aminos

 

QUICK AND EASY THAI SALAD (single serving)- ideal for no heat option

1/2 Bag of shredded lettuce

4 ounces of ground beef (from your stored ground beef); you can microwave meat for 20 seconds or serve cold

The juice of ½ of a lemon

1 TBS Olive Oil

salt

Green onion

Put 1/2 a bag of shredded lettuce in large bowl (you can use your serving bowl you will be eating from).  Whisk EVOO and Lemon juice.  Put meat on top of lettuce and toss with the lemon olive oil.  Add salt to taste and garnish with green onion.

 

TACO SALAD (single serving)- ideal for no heat option

1/2 Bag of shredded lettuce

4 ounces of ground meat; you can heat meat for 20 seconds in microwave or serve cold

1 frozen bag of peppers and onions

1 TBS of olive oil

2 TBS shredded cheese

1/2 cup of pico de gallo

2 TBS of sour cream

3 tbs green olives

green onions

1/8 avocado

Put ½ a bag of shredded lettuce in large bowl; use serving bowl.  Combine pico with sour cream, put aside.  On stove, heat EVOO and add frozen bag of peppers and onions.  Cook until veggies are crisp to your liking.  Allow veggies to cool slightly.  Put veggies on top of meat and lettuce.  Now add your pico/sour cream mixture to your salad and toss.  Top with shredded cheese, green onion, and black olives.

 

LOW CARB/KETO FAVORITE

Shrimp Alfredo (serves 1)

4 oz of shrimp1

1/4 cup of heavy cream

1 tbs of butter

2 tbs of grated parmesan cheese

2 cups of spinach

1 bag of drained miracle noodles

In a saucepan on medium heat, combine butter, cheese, and heavy cream.  Heat until thickens up.  Add 14 shrimp.  Add 2 cups of raw spinach.  Add miracle noodles.  Coat all ingredients until spinach wilts and serve hot

 

Air fryer Tempeh

Cut 1 package of Tempeh into cubes

Make marinade (2 tbs apple cider vinegar, 2 tbs of coconut aminos or bragg liquid aminos, 1 tablespoon of sesame oil, 1 tablespoon of minced garlic (buy jar in store already minced).

Let marinate as long as possible but atleast 20 min

Put in air fryer at 375 degrees.....plan to cook for 15 min to make crispy.  Stop and shake two times during cooking process.

 serve with veggie stir fry......

oil in pan with garlic and/or ginger paste

place bag of stir fry frozen veggies in pan

top with liquid aminos or coconut aminos

cook until done

 

Mini Sushi Surprise

1 pack of seaweed snacks

4 ounces of smoked salmon cut into small pieces

2 tablespoons of cream cheese

1/4 avocado diced

1/2 cucumber diced

sesame seeds

Use a seaweed wrap and add salmon, cream cheese, avocado, cucumber, and a sprinkle of sesame seeds.   Roll up the mini wrap and enjoy.

 

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