Super Charged...

Posted by AMelane in lunch, nutrition, wellness

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Everybody is super busy, with work, families, meetings, etc.
By the end of the day are you drained or do you even burn out by 1pm LOL

Well busy days need fuel to help you thru the day. We can drink a red bull or 5hr energy and try to make it thru. After you take these supplements you get a burst of energy and then you will eventually crash and crash hard. I had a regular soda (grape; my coworker was trying to kill me LOL), and I was going a mile a minute for about an hour and then I came down off of the sugar/caffeine high. It was not pleasant; I was just sitting at my desk staring at the wall. If this happens to you, stop relying on energy drinks to get you thru your day. Below are some energy boosting foods, for you to try. The foods are simple and common, but the combination of certain food groups gives your body the boost it needs, without the crash.

Lentil Soup and a salad: try an 8oz. bowl of lentil soup, whole wheat roll, and a side salad with a light dressing (vinaigrettes are great). This combo contains 490 calories, 14 grams of protein, 17 grams of fat, and 13 grams of fiber. It work to boost energy because of the veggies and beans are high in fiber and protein with will keep you full and energized. Broth-based and tomato soups by themselves won’t keep you full, so aim for something heartier like chili.

Whole Wheat Pasta with Broccoli, beans and cheese: Mix 1 cup whole wheat penne pasta, 1oz feta cheese, ½ cup cannellini beans, 1 cup chopped broccoli, with 2 tsp. of olive oil. This contains 480 calories, 19 grams protein, 19 grams fat, 13 grams fiber. The fiber/protein combo is the pasta is the ultimate energy lunch. The body digests whole wheat pasta slower than white pasta, which will help avoid afternoon fatigue.

Peanut butter and Banana Sandwich: Spread 2 tbsp. peanut butter on whole wheat bread with a sliced banana. This contains 511 calories, 25 grams protein, 19 grams fat, 8 grams fiber. Use no sugars added peanut butter and add 8oz. of skim milk. This can be a great midday alternative to the PB&J. The bananas are a good carb source with the benefit of fiber and potassium. This combo with the whole wheat bread will keep you feeling full from 6 grams of fiber and keep your blood sugar at a steady level. The peanut butter and milk provides the needed protein source.

Did you see the pattern with these meal ideas??? High fiber and High protein foods. These foods digest slowly, so your body can have fuel and a steady level for longer. Remember, the ideal lunch should be 400-600 calories with some fiber; at least 20% of food on your plate should be protein; don’t eat more than four hours after you have eaten breakfast, when you delay longer it causes you to over eat.

Happy Lunch All