Ask a Dietitian: Level Up Your Lunches
For runners and active individuals,
eating a nutritious lunch is key to staying satisfied and energized throughout
the day, not to mention recovering from a morning run or preparing to hit the
track after work. But when work gets busy and time is limited, it's common to
opt for convenience over nutrition, thus missing out on the opportunity to
optimally fuel your body.
Fortunately, with just a little
planning and prep, you don't have to choose. Before you pull up your favorite
delivery app or slap together another PB&J, try one of these easy,
tasty, nutrient-packed options.
Each recipe makes four servings so that
you can have lunch ready to go throughout the week, and provides the balance of
energy-rich carbs; anti-inflammatory, heart-healthy fats; muscle-building protein;
and antioxidant-rich, colorful produce that runners need to thrive.
Deconstructed Burrito Bowl with
Corn and Black Beans
Ingredients:
·
1 15-ounce can black
beans
·
1 15-ounce can
corn kernels
·
2 cups brown
rice, cooked
·
2 medium
tomatoes, diced
·
1 medium red
onion, diced
·
1 cup shredded
cheese, such as Monterrey Jack or cotija
·
1 avocado,
sliced
·
½ cup plain
Greek yogurt or sour cream
·
1 pound lean
ground turkey, beef or plant-based alternative (optional but recommended for
additional protein)
·
1 packet taco
seasoning (optional)
Instructions:
·
Rinse canned
beans and corn.
·
Chop tomatoes
and onions.
·
Prepare rice
according to package directions (typically, a 2:1 water to rice ratio works if
making on the stove top).
·
Cook ground
meat over medium heat, adding taco seasoning packet, if desired.
·
Divide
ingredients over four bowls or Tupperware with lid (Omit avocado and sour
cream/Greek yogurt if prepping ahead).
·
Top with a dollop
of plain Greek yogurt or sour cream plus ¼ of the avocado right before eating.
·
If refrigerating,
use within five days.
Asian-Inspired Slaw with Quinoa and
Edamame
Ingredients:
·
2 cups quinoa,
cooked
·
2 cups edamame,
shelled and steamed
·
4 cups shredded
cabbage
·
1 cup shredded
carrots
·
½ cup
scallions, chopped
·
¼ cup sesame
seeds, toasted if desired
·
1 pound salmon
(cooked or raw), tofu or grilled chicken (optional, but recommended for
additional protein)
For dressing:
·
¼ cup maple
syrup
·
¼ cup peanut
butter
·
¼ cup soy sauce
·
¼ cup rice wine
vinegar
·
Pinch of
sriracha
Instructions:
·
Cook quinoa and
edamame according to package directions.
·
Prepare all
ingredients and divide across four bowls or Tupperware containers.
·
Whisk together
ingredients for dressing (and store separately in its own container).
·
Top slaw with about
¼ cup dressing before eating.
·
If
refrigerating, eat within five days.
Mediterranean-Inspired Snack Plate
Ingredients:
·
4 ounces whole
grain or seed crackers
·
4 ounces
almonds, or your favorite nut
·
1 pint cherry
tomatoes
·
1 large
cucumber, sliced
·
2 bell peppers,
cut into strips
·
1 cup hummus
·
1 cup olives
(black, green or Kalamata)
·
4 cups red
grapes
·
1 pound
rotisserie chicken or deli meat slices of choice (optional, but recommended for
extra protein)
Instructions:
·
Wash and prep
vegetables
·
Arrange
ingredients on a plate or pack into a Tupperware container with section
dividers.
Elevated PB & J
A fresh take on this beloved
classic that ramps up the nutrition factor for runners. Swapping fresh or
frozen berries for jelly increases heart-healthy fiber and antioxidants while
limiting added sugar. Opt for whole grain bread with at least 2 grams of fiber
per slice and seeds for an extra dose of healthy fats. Look for nut butters
with the natural oil separation, meaning no preservatives or saturated fats
have been added, and only nuts and salt listed in the ingredients.
Ingredients:
·
8 slices whole grain
bread toasted, if desired
·
8-12 Tbsp.
natural peanut or almond butter
·
2 cups fresh or
frozen (thawed) berries such as blueberries, raspberries or sliced strawberries
Instructions:
·
Spread 1-2
Tbsp. nut butter on each slice of bread. Layer with about 1/4 cup of berries.
Make into a sandwich or eat open faced.
·
For variation,
you can try apple slices or bananas instead of berries and experiment with
different nut butters such as cashew, walnut or sunflower.
·
Enjoy with a
side salad dressed in an oil-based vinaigrette or raw veggies dipped in hummus
to round out the meal.
Alissa is an Atlanta-based registered dietitian nutritionist and
certified personal trainer dedicated to helping people optimize their health
and athletic performance by harnessing the power of nutrition. Alissa currently
offers virtual and in-person nutrition consultations, meal planning services
and metabolic testing. Learn more at https://alissapalladinonutrition.squarespace.com or
contact her at apalladinordn@gmail.com
