My Fiber Focused Lunch Menu
As much as I’m on the go, I’m still a creature of habit. It’s not because I’m stuck in my ways; it’s because if I plan ahead when it comes to my meals, I stick with my healthy habits!
My nutritionist, Rebecca Baer, always has me thinking about my fiber intake—especially at lunchtime. It leaves you full and ready for whatever the day throws at you. I’ve noticed that the more I make nutritional choices at lunch, the less likely I am to reach for any snack cravings I may have. Like my momma says, “Eat like a king for breakfast, prince for lunch, and pauper for dinner”—it truly works!
By adding more fiber into your diet, you’ll actually find yourself losing more weight. Fiber is generally low in calories but it also helps you feel fuller longer which will naturally help you eliminate bad foods on your own.
If you’re looking for new lunch options that will also leave you full till dinnertime, here are FOUR ideas from Rebecca that I switch up on the daily. FYI—all these options can be found at most restaurants so no excuses. Keep it lean and mean, y’all!
An “Everyday Supermodel” Salad
Create a large vegetable filled salad topped with lean protein. Feel free to include as many veggies as possible! Top your salad with 2-3 oz. of lean protein—no more than a deck of cards.
For dressing, use vinegar, lemon/grapefruit/orange juices or have low-fat, low-calorie dressing on the side. Use sparingly.
TIP: Steer clear of going overboard on salad toppings that can add up to unwanted calories, like excess beans, nuts, seeds, cheeses, avocados, dried fruits, and corn. These toppers have healthy properties but are also calorically dense—so just a sprinkle!
If you’re into making your own healthy dressings, try this delicious herb vinaigrette recipe from the detox diva herself, Elissa Goodman:
- ½ bunch parsley, cleaned and chopped
- ½ bunch cilantro, cleaned and chopped
- ½ bunch basil, cleaned
- 2 garlic cloves, peeled
- 2 T Bragg’s apple cider vinegar
- Pinch of salt
- Pinch of pepper
- ½ cup organic extra virgin olive oil
- Add all ingredients into a blender or Vitamix.
- Puree until smooth and emulsified.
- Keep in fridge up to 7 days.
Miso soup, green salad with ginger dressing with your choice of one of the following:
- Sashimi (up to six pieces)
- Hand rolls WITHOUT RICE (up to three rolls)
- OR a combination of one hand roll without rice and up to three pieces of sashimi
- Naruto roll/cucumber-wrapped roll without rice (one naruto roll only)
TIP: Skip white rice. Nothing with mayo. Nothing crunchy. Think of these as your sushi “rules.” Also, avoid appetite stimulating soy sauce and instead ask for low-salt dressings and sauces.
Soup & Salad Combo
- 1-cup broth or vegetable based soup such as chicken and vegetable, miso, gazpacho, or vegetable soup.
- Follow the “Everyday Supermodel” salad rules above.
Simple & Steamed
For the days you need something warm, lean proteins/veggies can be grilled, steamed, poached/boiled, or baked.
TIP: If you need more flavor, try adding one teaspoon of Parmesan cheese to steamed vegetables to add flavor.
As far as beverages go, try to stick to water, tea, or black coffee. If it’s the weekend, one glass of wine won’t hurt either!
For more ideas and recipes, check out Rebecca’s daily meal plans here: