When meals need to be portable, fast food often becomes a convenient staple. With some planning, healthy fiber-rich meals can be as convenient while also being more nutritious on-the-go options. This week we're sharing healthy portable lunch ideas.
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Make it a Full Plate Meal: Pack one wrap with a pear for a fun portable lunch. An invaluable tip is to keep the bruschetta stuffing in a container and roll it in the wrap right before you eat - this prevents the wrap from getting soggy.
75%water-fiber – foods garlic, tomato, white beans, basil, spinach, pear
25% – foods wrap, cheese
Recipe Note: Use only 1/2 the oil, to cut down on unnecessary fat.
Make it a Full Plate Meal: What a perfect salad in a jar! Be sure to up the amount of veggies, since that's where the fiber's at. As for the avocado? Grab one of these and you don't have to worry about it going bad. Open it right as you eat your meal. Keep 25% foods in their zone by choosing either the chicken or the cheese.
75% water-fiber foods – salad greens, tomatoes, chickpeas, corn, cilantro, avocado
25% foods – chicken/cheese, dressing
Make it a Full Plate Meal: Pack your wrap with a side of veggie sticks (cucumber, carrots, bell pepper, celery) and a banana for a healthy on-the-go meal.
75% water-fiber foods – eggplant, zucchini, bell pepper, hummus, fresh basil, fresh veggies, banana
25% foods – wrap
Recipe Note: Use just 1 tablespoon of olive oil to reduce the amount of unnecessary fat.
Make it a Full Plate Meal: Make the salad the night before and pack it with a couple of clementines. Chips would be a fun 25% choice.
75% water-fiber foods – quinoa, tomatoes, corn, red onion, cilantro, black beans, clementines
25% foods – dressing, chips
Make it a Full Plate Meal: This yummy spread works well in a wrap or on a sandwich. Since both the wrap and the chicken are 25% foods, you'll want to stuff or surround your wrap with more fiber foods. Fresh veggies (carrots, broccoli and cauliflower) work well here with hummus, as well as a tasty fruit like blackberries.
75% water-fiber foods – garbanzo, avocado, onion, carrots, broccoli, cauliflower, hummus, blackberries
25% foods – wrap, chicken/Gardein Chick’n Strips
Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans and cooked whole grains. For a more detailed explanation, watch Lesson 1.
Full Plate Living is a small-step approach with big health outcomes. It's provided as a free service of Ardmore Institute of Health.