The Most Simple Lunch Recipe

I’d love to share my recipe for lunch on the weekdays.

My typical weekday consists of one-on-one work with clients from 7 to 11AM. At this point, I do my own workout for an hour or so and then eat. After a quick lunch, I have more clients until about 1PM, at which time I do administrative work at my gym. This lasts until 5:30PM, after which I finish the workday with a couple more clients.

I keep myself scheduled back-to-back for most of the day, meaning I don’t have time to spend 30 – 60 minutes preparing lunch. At the same time, I refuse to resort to snack bars, sugar drinks, or other meal-replacements.

Instead, my approach is to bake a few chicken breasts on the weekend and package them in microwave-safe containers. At the same time, I put a few avocados on the counter so they can ripen throughout the week.

By the time lunch rolls around, all I have to do is mash up the avocado with a little salsa or hot sauce, microwave the chicken for a couple minutes, and I have a perfectly balanced and satisfying lunch!

Below are instructions for the initial food preparation:

  1. Preheat oven to 400°F. While waiting, trim the chicken breast of fat if it is not locally and naturally raised. If it is from a local, humane source, the fat will be healthy and therefore, won’t need to be trimmed.
  2. Place chicken in oven when at temperature. No need to use any seasonings as these will go in the guacamole the day of the meal.
  3. Check chicken after 30 minutes. It will be done when the internal temperature reaches about 170°F.
  4. Remove and let cool. Separate into meal-sized portions and store in fridge.
  5. Pack chicken, seasonings, and avocado in the morning before leaving home. I usually use local salsa or hot sauce, but garlic, salt, honey, lemon, or herbs and spices may be used as well.
  6. When hungry, microwave chicken for 2 minutes. Mash avocado, with seasonings, while waiting.
  7. Voila – you have homemade guacamole and a healthy protein source in only a couple minutes!

I usually recommend that active individuals weighing over 150 pounds shoot for about 8 ounces of chicken and a full avocado. Smaller individuals may dial back to half an avocado and 4 to 6 ounces of chicken.

Even if you use the larger portion size (8 ounces of chicken and a full avocado) the entire meal will only come to about 600 calories while providing 50 grams of protein, 30 grams of healthy fats, and 14 grams of fiber.

The nutritional profile of this meal will fulfill the following daily requirements:

10% Vitamin A

OLYMPUS DIGITAL CAMERA90% Vitamin B6

16% Vitamin B12

33% Vitamin C

21% Vitamin E

53% Vitamin K

80% Selenium

20% Iron & Copper

30% Magnesium & Zinc

45% Potassium

Clearly this meal provides a significant amount of vitamins and minerals, but it is also very affordable. Avocados are usually $1 each (or less if you live where they grow), and chicken breast costs between $2 and $4 a pound. The maximum this meal will cost is $3!

The nutritional density of this meal, the affordable price of the ingredients, and the quick and easy preparation proves that there’s no longer an excuse to resort to meal replacement bars – frequently loaded with sugar, processed soy, and refined grains.

So, this weekend, pick up some avocados, put some chicken in the oven, and you’ll have the perfect lunch for the following week!

Salmon on Asparagus

I received such positive responses from the steamed mussels’ recipe that I decided to post another recipe – this time for smoked salmon!

The best thing about salmon is that it has the highest Omega 3 content of almost any food in the world…however, make sure you buy wild-caught!

Food producers feed corn to farm-raised salmon, thus increasing the omega 6 content while decreasing omega 3 content. This is to say nothing of other negative outcomes from feeding a species a food they can’t properly digest.

I am aware that high-quality wild-caught salmon can be quite expensive, sometimes over $20/pound. For this reason, I would again urge everyone to check the pre-packaged, frozen seafood section. I know the store near me has frozen, wild- and sustainably-caught salmon for $5/pound…this is after a buy-one-get-one or half-price sale that seems to be permanent.

I like to cook my salmon on a bed of asparagus but honestly, the asparagus can end up being as expensive as the salmon so feel free to substitute another vegetable!

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Salmon in Parchment Paper

Preheat oven to 400 degrees

Cut two sheets of parchment paper about 1 foot by 1 foot

Fold both in half and cut the edges to form a half circle

After unfolding each, you should have 2 circles, equal in size

Line asparagus in middle of one sheet and place salmon on top

Add olive tapenade or coconut oil on salmon

Place the second circle over everything so the edges of parchment papers line up

Going around the outside of the circles, fold the edges over, sealing the sheets

Place on an oven tray and cook for 12 minutes

Remove from oven, cut open parchment, and allow to cool

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One important detail of this recipe is the use of parchment paper. This will protect the salmon from direct heat, resulting in a steaming affect, protecting the omega 3’s and other nutrients from oxidization.

Chopped olives or coconut goes well with this, but avocado or sweet potato would work too. Basically, you want to make sure you pair an energy source, a carb if you’re active or a fat if you’re sedentary, with this complete protein.

Like last time, I have to indulge my nerdy side and list the impressive nutritional profile of salmon:

Just 3 ounces contains the following:

22 grams of complete protein

2200mg Omega 3 and only 190mg Omega 6

40-60% daily needs of Selenium, Vitamin B12 & B6, and Niacin

20-25% of Riboflavin and Phosphorus

10-15% of Thiamin, Pantothenic Acid, Potassium, and Copper

It also contains trace amounts of activated Vitamin A (retinol), Folate, Calcium, Iron, Magnesium, Sodium, Zinc, and Manganese.

While on the subject of salmon’s nutrient content, it is worth discussing the value of salmons’ high selenium content.

Our oceans have very high levels of mercury which could be quite dangerous, particularly for smaller people and pregnant women. Some sources even recommend limiting fish intake for this reason. While this may be a good idea for larger fish that don’t have as many minerals and nutrients, such as tuna, limiting consumption of salmon would be a terrible idea.

Chemically, selenium binds with mercury, thereby removing it from the body and eliminating any danger. The one downside of this process however, is that much of the selenium content of fish is not absorbed. For this reason, you may want to make sure you are getting enough selenium from other sources (just one or two Brazil nuts will give you all you need for the day).

And with that, you now have two amazingly beneficial, and hopefully tasty, recipes. Both should amount to about $5 per serving or less and provide a great deal of your nutrient needs for the day.  Also, considering both are seafood dishes, they would be perfect additions to a vegetarian diet.

Enjoy!