We all like to think we’re super unique. But when it comes to nutrition, we’re pretty darn similar. In sessions with clients, the past few (ok 5!) weeks- certain patterns have emerged. If there’s one meal of the day that’s been consistently tricky, it’s lunch. If you’re having a later breakfast and early dinner, should you even have lunch? Or, there’s so much friggin’ food prep, the last thing most of us feel like doing is “cooking” again. So, what’s the solution?

What Not To Do

We get that it’s tempting to have a protein bar or snack in lieu of lunch. If you’re working from home, or supervising schooling from home, it’s tough to take a break. But when you have a snack, when your body is looking for a meal, you’re going to end up making up for it later. When you under fuel during the day, you’ll compensate for it, with interest, at night. That never feels good.

Roll It Up

A popular lunch with Foodtrainers’ clients is what we call TAKY (turkey (T),  avocado (A)  & kale (K)) rollups. I’m up in Vermont and as we say UFUH (use the food you have), so I’ve been rolling up turkey, kraut and avocado mayo. Which is still T-A-K-Y.

Here are the TAKY rollup deets:
4oz turkey, pre-quarantine we’d stipulate organic
strips of kale, with rib removed
1/2 avocado, sliced
Optional add-ins: mustard, avo mayo, kraut, pickles
How to make: divide turkey into two, 2oz portions, top with kale and 1/4 avocado per stack. Roll and eat as is or cut into pinwheels.

Simple Salad

We get it, nobody wants to spend an hour trying to replicate a Sweetgreen salad. A simple salad, in our rotation, is jarred tuna with avocado over greens. Dressing can be either olive oil and fresh lemon or lime or olive oil and apple cider vinegar. Jarred tuna, if you have access to it is a great pantry item.

Throwing it Back to LBT

This is one of the most popular recipes from Little Book of Thin. We love seeing those recipes whipped up, while in quarantine. This one lasts well for a few days, in the fridge. If you don’t have miso, tahini can be substituted or a dash of tamari.
Miso Broccoli and Quinoa Salad

This salad will make you look forward to lunchtime. It’s a great make-ahead meal.

*Makes 4 servings


· 3 Tablespoons extra virgin olive oil
· 2 cups baby arugula
· 3 cups steamed broccoli florets, roughly chopped
· ¼ cup raw sunflower seeds
· 2 cups cooked quinoa
· 1 Tablespoon white miso
· 2 Tablespoons rice vinegar
· ¼ teaspoon salt

For the dressing:

1. In a small bowl, whisk together the olive oil, miso, and rice vinegar.

2. Set aside.

For the salad:

1. In a large bowl, combine the quinoa, broccoli, arugula and sunflower seeds.

2. Add the dressing and the salt.

3. Toss gently until combined.

As we said in last week’s newsletter, think in terms of triple threat meals. You want protein, produce, and a fabulous fat, at each meal. It doesn’t have to be beautiful or time-consuming.

Show us your lunches, the less “food styled” the better. Tag us @Foodtrainers, so others can be inspired. And if there’s another part of your day that’s tripping you up, let us know.

Here is a link to the Foodtrainers’ podcast on lunch, if you need more inspo.


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