Have you been making a conscious effort to eat healthy for every meal of the day? Have you found that lunch can be the most difficult time to avoid an unhealthy meal? Because many of us don’t have an excessive amount of time to prepare lunch, we often end up settling.
At Vitality Fitness, we realize that there are many benefits of eating healthy, and we want to help each and every one of our clients refine their diets to help them achieve personal fitness goals. In this spirit, here are a few suggestions for healthy lunches “on-the-go”:
Chia Seed Energy Bars
Chia seeds contain more calcium than a full glass of milk, more Omega-3s than salmon, and more antioxidants than blueberries. While the texture of chia can take a bit to get accustomed to, they are a great source of energy, and can relatively easily be used to create your own on-the-go snack bars.
While there are a number of optional add-ins, such as dark chocolate chips, shredded coconut, and dried fruit, the simplest version of the recipe requires six large Medjool dates, a half cup chia seeds, and two tablespoons of coconut oil.
Once removing the pits and pulsing the dates into a paste, mix this past with your chia seeds and coconut oil to form a thick dough. Press your dough into a glass or silicon baking dish and cut it into squares. While it can be eaten immediately, placing it in the fridge or freezer for a few hours will give it a more desirable chewy texture.
Fiesta Chicken Salad
The ingredients for this simple, on-the-go salad include a single chopped chicken breast, avocado, chopped cucumber and bell pepper, grated cheese, salsa, and a number of additional optional ingredients, including sour cream, cilantro, and your choice of salad greens or spinach.
Cook the chicken the night before and throw the rest of the ingredients together in the morning. It won’t take more than 10 minutes to throw together in total. Put it all in a Tupperware container and take it with you wherever your path for the day might lead.
Coconut Granola and Yogurt
While not all granola should be considered healthy, you can certainly experiment with your own healthy creations. Using coconut chips, maple syrup or honey, coconut oil, and a number of other optional ingredients, such as vanilla, cinnamon, chia seeds, raisins, and your choice of nuts, you can relatively easily make your own granola mix.
Preheat your oven to 350 degrees and then melt your coconut oil and honey or maple syrup in a small saucepan to a boil and then reduce to simmer. Adding vanilla should happen at this stage if you wish. Next, mix your coconut chips, nuts, and other option ingredients in a large bowl.
Now pour your honey/maple syrup and coconut oil over the dry ingredients and mix well. If your dry ingredients aren’t covered completely by your wet mixture, add equal parts melted coconut oil and honey as needed. Lastly, spread your mix on a baking dish lined with parchment paper.
Bake for 15-20 minutes, allow for it to cool for a few minutes, and then crumble it into your own homemade granola pieces. Store it in an airtight jar and bring it with you for a healthy lunch on-the-go, alongside your favorite brand of healthy yogurt.
At Vitality Fitness, we strive to help all of our clients realize the importance of their regular diet. We hope you enjoy these three simple suggestions for healthy lunches on-the-go!