Although breakfast tends to steal the spotlight as the most important meal of the day, lunch comes pretty darn close. In order to say properly fueled throughout the afternoon – keeping energy levels pumpin’, mood stabilized and cravings at bay (hello cookie drawers and vending machines) – it’s time to add some goodness into your mid-day meal.

Let’s keep it simple people. Use leftovers for lunch, follow these 3 simple guidelines and you are on your way to one super charged afternoon. Kapow!

Breakfast: Add in some colour, Protein + Fiber

1) Eat the (raw) rainbow - Regardless of what you choose to as your main meal, colourful vegetables are a must. With dark leafy greens as a base, the topping possibilities are endless – outstanding orange or red pepper, grated carrots & beets and chopped cucumber. Can you taste that rainbow? 

If salads aren’t your thing – no problem. Chop up your favourite veggies into sticks, and pair with scrumptious, nutrient dense dip such as hummus, guacamole or a Greek yogurt based dip.

2) Protein: Powerful protein, making an appearance again! And that’s because this marvelous macronutrient fills us up, for longer - keeping us satisfied throughout the course of the afternoon, right into the evening.

No brainer-burrito
Starting with a medium sized, whole grain wrap (not the extra, extra large version), use last night’s leftover roasted chicken, or ground turkey – and start filling it up. Sautee onions and peppers, add avocado, salsa, lettuce or cucumber – it’s totally up to you, and couldn’t be easier.

Vegetarian? Fill it up with beans and rice for a complete protein source. Gluten free? Opt for a corn tortilla or taco. Note that some of the large gluten free wraps available can be difficult to work with.

3) Fiber: We’re getting friendly with fiber, oh yes we are. We need this indigestible part of plants at lunch to help us meet our daily fiber needs, plus it helps reduce the risk of heart disease, type 2 diabetes, glucose levels and inflammation. It even supports weight loss goals, as it creates a feeling of fullness, helping you to eat less overall.

Quinoa & Lentil Patties
This quinoa and lentil pattie recipe makes about 20 small patties, which can be made in advance to facilitate an easy lunch for the week ahead. The quinoa/lentil combo provides a protein packed punch, as well as some serious fiber goodness. For the full recipe, click here.

Snack attack!
In order to keep blood sugar levels stable throughout the day, it is absolutely essential to always have a snack handy. This new habit will result in stabilized mood & energy, plus a reduction in erratic eating situations – ahem, we’ve all been there. Click here for my snack ideas handout – so you’ll always be prepared.

Snack happy!

Claire LeGresley, RHN

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By: Claire LeGresley, RHN

What does “eating healthy” mean to you? Think about it, does it make you cringe a little bit? Does it make you feel like you’d be missing out, and you’d have to make gigantic changes to your diet and lifestyle?

In this series I hope to re-frame your ideas of what “eating healthy” means, not by taking anything away – but by adding the goodness in. It’s time to ditch your hang ups, and confusion about paleo, gluten and grains – from this point on – it’s simple, we’re just adding goodness in.

Breakfast: add in a Protein + a Fiber

Protein: Fuel your body with protein after a long nights slumber, and look forward to increased feeling of fullness and stabilized blood sugar levels. This will in turn help to control food cravings and instigate one marvelous mood.

1) Whole eggs

For the busy morning: Hard boiled eggs are where it’s at! Prepare half a dozen on Sunday night and your breakfast of champions awaits you. Sprinkle with paprika (or your favorite spice), pair with whole grain crackers or toast (see fiber) and you are on your way to a super charged morning.

2) Greek Yogurt

Greek yogurt is strained extensively to remove much of the liquid whey, lactose, and sugar- giving it its thick and creamy consistency. Prepare yourself, Greek yogurt contains twice the protein of any other regular yogurt and with very little sugar. This means you will be feeling fuller for longer, ensuring an improved mood and more stable energy levels – who wouldn't want that?

Fiber: The indigestible part of plant food keeps you regular (wink), helps to lowers cholesterol levels, stabilizes blood sugar levels, and supports weight management goals.

3) Avocado Toast

Swooping in as a surprising source of fiber (9 grams for ½ an avo), this fruit pairs perfectly on a slice of whole grain toast, topped off with a dash of sea salt and pepper – hello fiber goodness. Going gluten free? There are many gluten free breads on the market, so keep your eye out for those containing whole grains (such as millet) and with limited ingredients. Now go forth and spread that avocado love.

4) Quinoa Flake Porridge

It’s time to switch up typical oatmeal and breakfast cereals – variety is the spice of life, no? Quinoa flakes are just quinoa that’s been rolled to create a thin flake. It cooks in a flash (90 seconds) and provides 4 grams of fiber – double that by adding one tablespoon of chia seed – and you’re left with twice as much fiber than in bran flakes. Can I get a high – five?

This is gonna be good,

For the full blog post, and more tips on adding goodness in, visit www.clairelegresleyrhn.com