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Perfect High Protein Lunch

We all want to eat healthy, have more energy and recover faster, but we aren’t always sure what that looks like. How many carbs? That much protein? Honestly, I think we all start out with the very best intentions, but it’s hard. It’s hard to figure out, it’s hard to cook or it’s harder yet to swallow down. If you’re like me and work out a lot, there’s a good chance you’re not getting enough protein.

Let’s cut to the chase. I want to eat healthy but if I’m going to stick with it, it has to be easy and it’s got to be good.

Today I’m sharing one of my basic templates for a high protein lunch. I don’t eat this every day, but I do eat it a lot. Sometimes I even make it for dinner. It changes a little based on what I have on hand, or what I’ve prepared ahead of time, but it always meets my main qualifications: easy and delicious.

Prep work:

Almost every week I roast a pan of garbanzo beans or chickpeas (rinsed), tossed with EVOO, and salt and pepper, and another pan of veggies seasoned exactly the same. It could be brussel sprouts, broccoli, cauliflower or whatever you love most. I put them in my oven at 400 degrees until they’re golden brown. Approximately 30 minutes.

Did you know incorporating garbanzo beans (chickpeas) into your diet is immensely beneficial? They are known for helping bone structure and strength, lowering blood pressure and cholesterol, reducing inflammation, promoting regularity, and increasing satiety, which helps you feel fuller longer resulting in an overall weight loss over time. Who knew?! Hail garbanzo beans! Bonus: I think they’re super yummy cooked this way and hope you do too.

Every week I also make a batch of quinoa or farro with my homemade bone broth. If I don’t have any on hand I buy it. It adds way more flavor than plain old water. Now while quinoa has been hailed as one of the most nutritious grains, one of the best superfoods out there – farro is gaining in popularity. I love it. It’s a little bit thicker and nuttier and has more of the look and texture of rice. Quinoa and farro are both ancient grains packed with protein and incredibly good for you. It may be important for you to note, however, that farro is not a gluten free grain.

Okay. This should take only ten minutes with all the supplies on hand to get in the oven and on the stove. Then, with all your prepping behind you, you’re ready to make lunch each day in a snap.



quinoa or farro

roasted garbanzo beans

grilled or shredded rotisserie chicken

quickly sautéed spinach, asparagus or add your favorite roasted veggies and/or avocado

1 or 2 perfectly poached eggs (I boil mine in a sauce pan so there is no oil or grease)

Garnish with fresh diced tomato, salt and pepper and VOILA! Oh my gosh. It’s so good.


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