Following on from my last lunch blog, please be reminded, firstly, that when intermittent fasting, consult your healthcare provider before embarking on this journey, especially if you are living with a chronic condition. 

By Cindy Pivacic.

Healthier Options – Lunch cont…

Following on from my last lunch blog, please be reminded, firstly, that when intermittent fasting, consult your healthcare provider before embarking on this journey, especially if you are living with a chronic condition. 

Secondly, do NOT deprive yourself of anything, but DO remember to deduct those ‘cheat’ calories off your daily calorie allowance. Thirdly, keep yourself hydrated as water not only provides you with energy and keeps fatigue at bay but also keeps hunger under control, and you will find that you were probably thirsty anyway and not hungry.

Finally, learn to exchange high-calorie unhealthy foods and treats for other options. There are many tasty options. There are many inexpensive options, so start looking.

Ramen 

I buy the chicken flavour at what is considered an expensive shop. It is not always the case, and I have found some healthy bargain options there. I do not use the oil or spice from the packet as I prefer to add my seasoning. For a lunch option, I use half the contents and mix it with some of the following on their own or together for a quick and lazy meal.

Shred chicken (use cake mixer beaters), smoked chicken, mixed roasted/airfryer vegetables, rainbow salad (hot or cold), chickpeas, tuna and soured yoghurt. You get the idea.

Quinoa ½ Cup = 95 Calories. 

Rinse thoroughly, even the ‘washed’ quinoa, as I initially got cramps from my health shop purchase. https://bit.ly/QuinoaCP 

1. Add quinoa to salads.
2. Quinoa Porridge (I add this for lunch as I often have it for brunch).
3. Make burger patties.
4. Make quinoa taco ‘meat’.
5. Add to buddha bowls.
6. Add quinoa to stews and soups.
7. Add to stuffed peppers.

Buckwheat ½ Cup = 77 Calories Nutty flavour – High in Protein

1. Buckwheat with Mushrooms.
2. Roasted Buckwheat with Vegetables.
3. Buckwheat Stir-Fry with Kale, Peppers, and Artichokes.
4. Buckwheat Porridge. (I add this for lunch as I often ate it for brunch).
5. Mediterranean Buckwheat Salad.
6. Healthy Buckwheat Soup.
7. Fluffy Buckwheat Pancakes.
8. Gluten-Free Buckwheat Waffles.

Baked Bean Roti

This meal speaks for itself, a really lazy option. I often added chakalaka or rainbow salad to jazz it up. 3tbls baked beans, one brown, side plate sized roti, 3tbls baked beans and a 100g chakalaka = 241 calories.

Pilchard Pasta

Tinned fish is rich in vitamin D, calcium, and iron. These healthy fats help lower our risk of cardiovascular disease, dementia, blood clots and age-related macular (vision) degeneration.

• 1 x 155g canned pilchards (Plain, chilli or tomato).
• Handful of shredded baby spinach.
• Chopped red onion to your taste.
• Pop this onto a piece of toasted brown or seeded bread or ramen, brown rice (usually my leftovers), buckwheat or quinoa.

Smoothies

Pick out your favourite fruit. Do not use fruit juices. Fruit juice is very high in sugars. Remember to keep track of your calories. You can use fresh or frozen fruit. Frozen fruit works well in winter, providing access to out of season berries, and yes, I do love a winter smoothie. I include ice cream in my winter habits. Why not!

Add either, and, or:

• Oats
• Peanut butter
• Avocado
• Yoghurt
• Chia seeds
• Flaxseed
• Nuts
• Cocoa – I get my black unsweetened cocoa from a baking shop
• Chocolate/Vanilla protein powder
• Collagen
• Honey
• Cinnamon
• Ginger
• Turmeric
• Vanilla extract

For a bit of liquid, green tea or add a couple of ice blocks. Depending on the fruit density, add anything from three to five blocks. 

Tacos – Black Bean and Avocado:

• One tin canned black beans (rinsed and drained) seasoned with cumin, chili powder, and garlic.
• Sliced avocado or guacamole for creaminess.
• Chopped fresh coriander and lime juice for added flavour.
• Taco shells

Optional toppings: diced red onion, rainbow salad, and a dash of hot sauce

Tacos – Grilled/Airfryer Chicken and Veggie:

• Taco shells
• Grilled shredded chicken 
• Sautéed bell peppers, onions, and zucchini or julienne cucumber.
• Salsa or Greek yogurt-based sauce.

Optional toppings: shredded baby spinach, diced tomatoes, and a sprinkle of feta cheese.

I sometimes exchange tacos for brown roti, depending what is on hand. The nice thing about the roti’s I buy is that they can be frozen without sticking together and always available.

Rice Cakes – Brown

If I have a late breakfast and not too hungry for a big lunch, I will eat two rice cakes with either cottage cheese and chakalaka, tomato or gherkin. The other option is, peanut butter with chia seed or banana and cinnamon.

CarbSmart Soup and Stackers

My laziest of lazy meals is to grab an instant soup, either chicken or vegetable and enjoy this with a toasted brown bread stacker. It is filling and can be taken with when you are on the run. 

I use low carb sauces to replace standard condiments. Check on them when you go on your next healthy shopping spree.

Get back to work – Lunch is over…  

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I did!

Disclaimer: The information in this article is intended for educational purposes only.

It is not intended to diagnose, treat or cure, and is not a substitute for professional consultation with a health professional.

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