When it comes to getting in shape most people are first drawn to lifting weights, supplements, and working out.
Nutrition often get’s overlooked but it is really the key to any successful transformation whether it be fat loss or muscle gain.
In this post, Reign Fitness Co-owner and Trainer Mesha, gives you 3 Steps she uses to create Balanced Healthy Lunches.
Here is Reign Fitness Personal Trainer Mesha…
Let’s Talk about Nutrition.
It’s one of the first and best ways to create a healthy habit and make part of a new fitness lifestyle.
You eat everyday, it’s a part of your lifestyle no matter what and it can directly affect the results you see. But most people are a little lost when it comes to eating for results, especially at lunch. If you don’t believe me just ask yourself…
What are you going to eat for lunch when Monday comes around? What about Tuesday? Wednesday? Etc.?
Don’t stress because I have 3 easy ways to help you prep a healthy lunch. Plus, I’m going to show you how you can prep your meals for the rest of the week and continue eating for results.
Okay here we go… 3 Steps To Balanced Healthy Lunches.
Step 1: Pick Your Protein
This is the first step to creating a balanced healthy meal. Picking your protein. It’s very simple because you have a lot of choices for lean proteins: Fish, Turkey, Chicken, Tofu, Eggs, Beef, Etc. This is awesome because you can really be flexible with your protein and cater it towards what you like to eat.
Once you pick your protein, everything else will come together in your meal.
Step 2: Make a Plan & Prepare
Once you pick your protein, all you have to do now is: Make a PLAN & PREPARE.
One of my favorite proteins is CHICKEN. I buy the big frozen chicken tenderloins from Costco because they are easy to bake or boil and they only take 35 minutes to cook.
I followed step one and picked my protein: CHICKEN
The next part of the plan for my chicken which will be to boil it. Boiling my chicken is a preference of mine. It’s fast, easy and clean.
*Bonus: This is where you can take advantage of your planning and preparation. Cook a large amount to create 3-5 meals. This is where making your lunch for the rest of the week comes into play.*
However, if you prefer to bake your chicken, that is perfectly fine to. (Baking Tip: Place no more than 10-12 Chicken tenderloins and don’t forget to spray olive oil on foil!)
Last but not least.
What about your veggies? Don’t forget that your veggies is your one source of carbohydrates in this meal. You have plenty to choose from such as Green Beans, Broccoli, Spinach, Cauliflower, Cabbage, etc.
P.S. I LOVE asparagus! So, my PLAN is to PREPARE asparagus.
*As you can see, that’s a lot of asparagus because I plan to eat this same veggie in my lunch tomorrow.*
Step 3: Portion Control
How much is too much? I know you’re hungry and you don’t want to eat too much to where you are falling asleep during your late afternoon meeting. The one thing to remember is that if you are eating a well balanced lunch with protein, carbohydrates and fats, it will give you energy to help you get through the rest of the day. What helps me when it comes to portion control?
My lovely scale that I bought on Groupon!
First, I chop up my cooked chicken breasts then add 5 ounces of chicken breasts into the my tupperware on top of my scale.
I boil about 12-15 chicken tenderloins which fills up about 5-6 tupperwares and I put 4-5 ounces of chopped up chicken in each. I am a big fan of tupperware. I even store fresh strawberries and blueberries in them to help keep them from going bad, plus they are easily accessible for on the go purposes like taking them to work or in the car, etc.
As for my asparagus, I usually eat about 10 spears per meal. If you are having broccoli or green beans, I would measure out about 2 cups or have 2-3 servings.
Want more food? Still hungry? You can add another good carb: Sweet Potato or a Superfood fruit such as: berries, apples or oranges.
So there you have it.
You can have lunch or dinner with this food that you easily prepared in 1 hour. That is about how long it takes to cook the chicken and prepare the veggies and store in a tupperware.
Remember the THREE Simple Steps:
1. Pick your Protein
2. Make a Plan and Prepare
3. Portion Control
Question of the day: What’s your favorite seasoning?
This is a question I’ve been getting asked all the time so I thought I would share it with everyone and not just the Reign Fitness members! My favorite seasoning is pretty much anything Mrs. Dash!
If you liked this post, find more nutrition tips like this in the Free Reign Fitness Newsletter. If you haven’t signed up for it just click the Get Access Now Button at the bottom or side of the page or just click here.
Also if you try this post out we would love to hear about it in the comment section below. Just drop us a line and we’ll be sure to respond.