Wrap plus grab items
I'm excited to share a few of my easiest grab and go options this week.... in the truest spirit of keeping it simple. And if you follow me on IG, you know I'm on a big sandwich kick lately but let's not forget the potential of wraps, either. Prep ahead is an ode to my favorite cuisine, Italian. As always, I'm shooting for protein, fat and fiber. I still remember the low and non fat obsession of the 90's Snackwell's era (yes, I'm that old!) and then the Atkins protein craze not too long after. I've come to truly believe that unless you have dietary issues, NO food group is entirely "bad" and that protein, fat, fiber AND the right kind of carbs, collectively, are the goal. To me it's more about what you're eating, ingredient-wise, than just the types of food. So... think Applegate Farms pepperoni versus Hormel, Dave's Killer Bread versus Pepperidge Farm, organic kale versus non-organic.... you get my point. And for carbs, ideally we want non-refined, whole-grain and organic when possible. Ok Ted Talk over and on to the week's lunches!
Prep Ahead: Power Wrap
Ingredients:
Wraps (whole wheat, clean ingredient). Brands I like are Siete, Rudi's, WF organic, Trader Joe's organic whole wheat.
Meat (salami, pepperoni, ham, turkey, nitrate-free, minimally processed)
Greens (arugula or spinach)
Pepperoncini, olives, pickles
Hummus (ideally organic to minimize pesticide exposure. Also watch for inflammatory oils, most brands contain them.)
Cheese (if you're into dairy)
Optional add ins:
Roasted Red Pepper: I buy these jarred at Whole Foods and they aren't cheap but add a MAJOR wow-factor to sandwiches and salads.
Any veggies or herbs you find in your fridge (really anything!)
Olive oil/ vinegar/salt and pepper
Nutrition note: Arugula is a powerhouse food, rich in Vitamin K, C, B, folate AND an excellent antioxidant, helping rid your body of toxins. This also means it helps balance activity within your cells including fighting free radicals that cause disease. Not only is it great on a sandwich, wrap or in eggs, but I also love doing sauteed arugula (or spinach) with ghee, garlic, salt and pepper or throwing it into pasta dishes.
Grab and Go: Grab Bag
Here are some of my regular grab items when I'm throwing lunch into my cooler bag to carry me through errands or a busy day.
Chomps or Archer Farms grass fed beef sticks
Hard Boiled Eggs
Avocado (cut it up, olive oil, salt/pepper in a pyrex)
Fruit (banana, handful of clementines, berries)
Mary's Gone Organic crackers (super clean, protein and fiber, available at WF, Walmart and most chain grocery stores.)
Granola (Cascadian Farms Organic)
Mini Organic carrots
Almond Butter and banana on bread
RX Bars (don't love the "natural flavors" or that they aren't organic but they're decent for a packaged bar.)
Sometimes my lunch is just a mix of a couple of these items which gives me protein, fat and fiber to power me through to the afternoon when I can get more at home. I find the days I workout in the morning that I'm STARVING by mid morning even, so I almost eat a second breakfast or two small lunches on some days.
That's all for me and I hope you're all enjoying your Father's Day weekend. Stay tuned for two more ideas next week!
Cheers,
Meredith