If you are a crossfit athlete or olympic weightlifter, I recommend that you include a source of starchy carbohydrates at lunch if you are going to workout sometime soon after this meal in contrast to what the above picture I found says since they are speaking to the general population who do NOT work out intensely 5-6x a week!
Veggies are nutrient dense, which is great for optimal health, but not as the sole carbohydrates for optimal athletic performance. Glucose is what our muscles use for quick energy needed for intense high power exercise. Gluconeogenesis is a way for our bodies to make glucose from protein (amino acids) but it is a much SLOWER process. If you are carb-free/ketogenic or following the "low-carb paleo diet" that is meant for the general public, I will bet your Crossfit and olympic lifts will suffer. Many paleo leaders like Robb Wolf and Lauren Cordain RECOMMEND athletes eat enough carbs, but no one remembers this when they switch to paleo because the diet has this stigma of less carbs the better, like the picture includes. With that cleared up, if your main focus is weight loss OR you workout later at night (like I do at 8 pm), then eat a source of starchy carbohydrate closer to your workout time or at dinner rather than loading up at lunch. Basically stick to the protein + veggies + fat template that many Paleo dieters follow for your midday meal.
Without further ado, here are some ideas for lunch:
Salad, Salad, Salad
Veggies: kale and spinach as a base, tomatoes, bell peppers, artichokes, celery, carrots, mushrooms, cucumber, sun dried tomatoes. Fruit such as strawberries, apples, or grapes are optional.
Healthy Fat: almonds, pecans, extra virgin olive oil, olives, avocado
Tuperware Full Of Meat and Veggies
- ANY LEFTOVERS FROM DINNER IN A TUPPERWARE FROM THE NIGHT BEFORE.
Makes my morning easy!
- Beef with asparagus, onions, garlic, 1/2 an avocado
- Grilled chicken with broccoli, 1/2 an avocado
- Chicken with mushrooms, kale, peppers, and garlic sautéed in coconut oil
- Homemade chipotle bowl of ground beef, red peppers, salsa, homemade guacamole
- Chicken with brussels sprouts and mushrooms in coconut oil
- Ground turkey with squash and tomatoes
On the Go Options
TIP: Always keep a Quest Bar, Larabar, an apple, bag of nuts, etc. on you for when you starving and need to eat. My backpack always has these snacks for emergencies.
If you have to eat out for some reason because you did not prepare your food for the week (i.e. you did not make pounds of chicken or beef and huge pots of quinoa and sautéed veggies to last you at least 3 days) opt for options like:
- Panera bread: they have salads that you can ask for no cheese and just balsamic dressing, and you can get an apple on the side. They also have unsweetened ice tea and iced coffee. Try their secret menu full of high protein salads!
- Chipotle: no rice or beans, just double meat (pork carnitas only for strict paleo) with guac, lettuce, tomatoes, spicy salsa, and fajita veggies if you'd like
- Whole Foods: Hardboiled eggs and the salad bar!
You get the general idea. It will cost you extra money when you don't plan ahead and pack yourself lunch, that is the trade off. BUT there are still options available for you so no Salami, bacon, chedder, mayo sandwiches on white bread from Subway with Sun Chips and a diet pepsi, K?
Never Quit, Never be Satisfied,
Leighann