If you’re trying to slim down, lunch can be downright dangerous.
When you’re busy all the time, sometimes it’s easiest to just grab a drive-thru burger…
Or even skip lunch entirely, and snack on muffins and granola bars all afternoon.
Both of those are terrible options, but… we’ve all been there.
Here’s the good news, though: lunch doesn’t have to be a diet destroyer.
Your midday meal can be a chance to eat very well –
All it takes is a little planning, and a killer recipe like my On-the-go roast veggie protein bowl.
This bowl is packed with fiber, healthy fats, and lean protein – enough to keep you feeling full all the way to dinnertime.
Here’s how to make it:
Roast veggie protein bowl
Ingredients (makes 5 meals)*:
- 2 cups broccoli florets
- 1 cup cauliflower florets
- 2 red bell peppers, roughly chopped
- 1 cup brussels sprouts, quartered
- 1 cup sliced mushrooms
- 1 yellow onion, roughly chopped
- 5 cloves garlic, minced
- ½ cup extra virgin olive oil
- 1 teaspoon sea salt
- 3 boneless skinless chicken breasts, cubed
- 2.5 cups cooked quinoa
1. Preheat oven to 400.
2. In a large bowl, combine all the vegetables with the olive oil, salt and pepper. Add chicken breasts to the mix and toss until well coated with oil and seasoning.
3. Spread mixture on a sheet tray. Roast about 10 minutes before turning vegetables and chicken.
4. Continue to roast until chicken reaches an internal temperature of 165 and vegetables are tender, about 10-15 more minutes.
5. Divide cooked quinoa into 5 to-go containers, then top with vegetables and chicken.
6. Add one of the sauces in the “variations” section to each dish, and refrigerate until needed. Serve warm or cold.
Since we kept this recipe pretty basic, it’s the perfect blank canvas for a flavorful Ranch sauce. Just add a couple of tablespoons (about ¼ cup), and store what’s left in the fridge!
Here’s how to make it:
This one’s super-easy to make. SImply combine the ingredients below in a mixing bowl:
- 1 teaspoon dried minced onion
- ¼ teaspoon dried basil
- ¼ teaspoon dried parsley
- ¼ teaspoon dried dill
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon garlic salt
- ¼ teaspoon ground black pepper
- ½ cup plain greek yogurt.
And if you like a thinner ranch, just add a little skim milk. Oh, and remember to add the dressing to your veggie protein bowl after heating.
So there you go – a healthy and delicious lunchtime meal.
Lately, I’ll make the veggie bowl on Sunday, then divide it up for the rest of the week. With some small tweaks to the seasoning, it tastes fresh every time.
Try it out, and let me know what you think!
Dr. Cary Nelson
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