Here’s a lunch formula to help you lose weight and balance blood sugar without adding lots of extra time in the kitchen.

I highly recommend packing your lunch the night before (or even better, make 3 at a time!)….even if you work from home. This sets you up for success and takes the decision fatigue and the “what’s in the fridge” scramble out of your day.

Lunchable (or Lunch Snack Plate) formula to feel full:

1. Start with a PROTEIN of your choice: curried chicken salad, deli turkey, hard boiled eggs, tuna, smoked salmon, salmon salad, sardines, Greek yogurt, cottage cheese, leftover chicken. See below for recipes and inspo.

2. Add a satisfying CRUNCH like Simple Mills crackers, dried edamame, rice cakes, Ella’s Flats seed crackers, or Flackers (flax seed crackers). See below for my favorites.

3. Add a satiating FAT: ¼ cup nuts; 1/4 avocado; 1-2 TBSP of your favorite pesto, hummus, or dip; 5-6 olives

4. Fill up on FIBER by adding 2 veggies (or beans) of your choice. I like edamame (high in fiber and protein), cucumbers, peppers, carrots or any leftover roasted veggies. 

5. Pick a high fiber FRUIT like blueberries, raspberries, kiwi, or small apple. 

6. Optional SWEET treat like 1-2 squares of dark chocolate or dark chocolate chips. See below for inspo.

Time saver: Make 3 of these at a time and you have lunch figured out for the next few days.

Here are some of my favorite proteins to include in my lunchable:

Curried Chicken Salad

Serves 4

This Curried Chicken Salad makes for a perfect healthy weekday lunch. Serve it over salad greens, tucked into a lettuce wrap, or with whole grain crackers. I use a mix of mayo and 2% Greek yogurt in this recipe to keep it creamy while boosting protein and reducing calories.

Ingredients:
2 cups cooked shredded chicken breast (rotisserie, leftover roasted, poached, or Trader Joe’s ready-made Hardwood Smoked Pulled Chicken)
1/4 cup Primal Kitchen mayo
1/4 cup plain 2% Greek yogurt
1 Tbsp curry powder
2 celery sticks, chopped
1 apple, chopped
Salt and pepper to taste
2 Tbsp chopped cilantro and/or parsley

Instructions:

1. In a small bowl, whisk together the mayo, Greek yogurt, and curry powder.
2. In a large bowl, combine the chicken, celery, and apple. Add the curried yogurt-mayo and stir well to combine. Season with salt and pepper to taste.
3. Top with cilantro and/or parsley. If you have it, a squeeze of lime or lemon is really good here.

Keeps 3-4 days in the fridge.

Salmon Salad with Lemon, Capers, and Dill

Ingredients:

• 2 cans of salmon, drained
• ¼ cup mayo
• 1 TBSP dijon mustard
• 1 TBSP lemon juice
• 1-2 TBSP capers (or you could use diced pickle)
• 2 TBSP fresh dill, chopped
• Salt and pepper to taste

Instructions:

1. Add drained salmon to a bowl and mash it with a fork.
2. Add the other ingredients and mix well.

Store in the fridge for up to 3-4 days.

My Chipotle Lime Sardine Staple

• 1 can sardines in olive oil (drained)
• 1 TBSP Primal Kitchen Chipotle Lime mayo (or regular mayo)
• Juice of 1/2 lime
• 1 TBSP fresh herbs, chopped (dill, parsley, cilantro, and/or basil)
• 1/2 tsp Trader Joe’s Chili Lime seasoning (optional)

Instructions:

1. Mash the sardines in a bowl with a fork until they’re mostly smooth.

2. Mix in the mayo, lime juice, fresh herbs, and Chili Lime seasoning (if using) until well combined. Adjust seasoning to taste.

Other easy favorite proteins to include:

Favorite crackers/crunch:

Favorite sweet treats (Dark chocolate! Aim for 70% cacao or higher)

Want more practical ideas for what to actually eat for weight loss and metabolic health?

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