Guest Chef Time.

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This week is it our own personal GEEK GIRL (her words. not mine, People).

I love Mercedes (even if she does HEART the beets. ick) and was excitedhonored she made time to be a guest chef for the MizFits.

 

Packing a healthy lunch (or three):

Trying to eat healthier is always a concern for me, since I’m a foodie and things have to taste good, or I’m back to the gourmet grocery for an oversized, overpriced sandwich (not that the pimento cheese with applewood smoked bacon doesn’t still call my name on occasion). So when I’m packing a bag lunch for work, I need things that are quick to prepare, travel well, and taste great. I aim for 15-20 grams protein at a minimum with each “feeding’, about every 2-3 hours, so I need lunch plus at least two mini-meals or snacks to make it through the workday without my blood sugar tanking. Add to that my perpetual time-management problem (as in total lack thereof), and they need to be a snap to make ahead, too. Here are some of my favorite go-to lunches, which keep me from running across the street for a hot dog to-go.

Tuna Salad (one serving):

One single serve packet albacore tuna (smells less fishy, and no draining)

Half a Grannie Smith or Pink Lady apple

2 Tbs craisins or dried cherries

2 Tbs pecans (or walnuts, or almonds)

1 Tbs Smart Balance mayo (only 50 calories and full of healthy fats)

Core and chop apple with skin on, mix with remaining ingredients. Salt and pepper to taste (a friend of mine uses lemon pepper).

Now you can either serve this over a bunch of fresh greens, between two slices of whole grain bread, or in a whole grain wrap or tortilla. I also like it over an English muffin, then top with a bit of cheese and pop in the toaster oven for tasty tuna melt. You could also sub chunked or shredded chicken for chicken salad. Or try curry powder to kick it up (everything’s better with curry). You can make a bigger batch by using a large packet of tuna, whole apple, and doubling the other ingredients.

Huevos Rancheros To Go:

One whole grain tortilla

Two eggs or equivalent egg whites

¼ cup reduced fat cheese

¼ cup Fat-free refried beans (try black beans!)

Salsa (as hot as you like)

Spread refried beans on tortilla, place into a food storage container. Scramble eggs, spread over beans. Top with cheese. Place salsa in a separate to-go container (This avoids STS, soggy tortilla syndrome). When you’re ready to eat, microwave your gringa huevos rancheros and top with salsa. Yum! You can also add sour cream or yogurt, fat-free or whole fat as you please.

Wrap-tastic Sandwiches:

You can put almost anything in a wrap sandwich, with some combos being more successful than others. And contrary to most restaurants’ beliefs, wraps don’t need to be drowned in ranch dressing to be tasty eats. Here are a couple of my favorites:


Turkey & Spinach:

1 sandwich wrap/tortilla

About six slices of turkey (I use Hormel Naturals, six slices is about 100 calories and 20 grams of protein. Your turkey mileage may vary.)

Two wedges of Laughing Cow spreadable cheese (Try the French Onion or Garlic & Herb flavors)

Mustard

½ cup raw baby spinach

Spread cheese on wrap, leaving the outer edges clean for rolling up. Add mustard to taste, then spinach. Top with turkey and roll up. Three-minute sandwich! You could also use ham, lean roast beef, or soy cold cuts.

Mediterranean Turkey :

1 sandwich wrap/tortilla

About six slices turkey (see note above)

2 Tbs lemon hummus (or your fave flavor)

Sliced raw red pepper strips

½ cup spinach or other fresh greens

Spread hummus on wrap as described above. Add pepper, greens, and turkey, then roll up. Voila!

Pack up your lunch in a cooler along with some baby carrots, apples, yogurt, an emergency protein shake, and you are prepared for the day! Usually the expression “a failure to plan is a plan to fail” gets on my nerves in a lot of situations (remember my time-management problem?), but when it comes to food choices, I have to say it’s pretty much true. If you have your cooler of good food ready, Arby’s is far less likely to hold you down and feed you that Jamocha shake.

Thanks, Mercedes! You already were an integral part of our Bumbling Band.

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Comments

  1. ooooh, yummmmmmmm.

    I can’t wait to try some of these ideas. I just bought some whole wheat tortillas. I’ve been making wraps with them. I whipped up a big batch of ratatouille a la moi and some brown rice. I heat that up, put some of each on a warm tortilla, roll, and eat. a little cottage cheese and strawberries on the side, and yum!

    I forget about tuna…thanks for the ideas!

  2. Great tips! I’ll definitely have to try these out.

    I make my tuna salad about the same, but for chicken salad I use Cajun seasoning. Makes it a little spicier!

  3. Great ideas–I love that they’re fairly simple and sound tasty and are portable!

    It’s really hard to find healthy food out in the real world–best to bring your own or it’s too easy to get in trouble.

  4. WOW! Awesome info, I love all of these and cannot wait to try them.

    Thank you!!

  5. Thanks for the ideas Geekgirl!! I’m always always trying to figure out something new to put in the husband’s and kids’ lunches & you just made my day!

  6. Thanks, y’all! I’m glad to share & help.

    Ironically enough, today’s lunch will be the not-so-clean-eating leftover Indian food I made last night. **blush** But that’s the first step in my experiment on a healthy version of chicken tikka masala. But with some tweaks to the original version, I think we can all reap the benefits (assuming you like Indian food).

  10. these are GREAT. I always struggle with the food. So I am super excitied about these. As for your comments on my post. Perhaps it could be unconditional love for myself, that NEVER occured to me, but either did the comment that maybe I was in denial of my weight too. In any event, I declare that I am going to take a little of both, I do love myself and am working on loving myself more by doing good things for my body! Hurrah for Us!

  11. I *loved* the huevos rancheros idea and all the others! Thanks for this! I’m usually all about warm dinner leftovers for lunch, but I’m going to need some cooler summer ideas soon!

  13. Thanks again, Mercedes. I, too, loved this post.

    Deanna? I guess Im Suzy Sunshine as I for SURE chose to read your words as self love not a raging case of head-shoved-in-sand-itus.

    all y’all? wanna toss your chef’s hat in the ring? email me at MizFit08@yahoo.com

    M.

  14. Thanks so much for these! I always need new breakfast ideas and I love things that can be put together in 10 minutes or less. Any suggestions as to how long to reheat the Huevos Rancheros in the microwave? I’m funny about eggs and I can see myself turning reheated scrambled eggs into rubber quickly.

  16. I love tuna salad, and I never thought of putting in dried cranberries or cherries. MUST TRY IT!

  17. These are some really great ideas. Thank you for getting them for us.
    I love the huevos rancheros idea and am going to try it tomorrow!

  19. keyalus- I usually play it safe and do a minute to minute and a half, then if it’s still to cool, another 30 seconds.

    Just say no to rubbery eggs!

  21. Oh I love sandwiches and wraps. Now I’m thinking about that silly song… but they ARE beautiful and I do want to eat them all the time!

    I like my homemade wraps spread with hummus and canned tuna and then a bunch of cut up veggies (especially green pepper and tomato). The veggies and wrap also taste great with roast beef from the deli and a wedge of Laughing Cow cheese (HEART the Laughing Cow).

    Thanks for the super good filling suggestions!

  24. it is so true about having yummy good food for you on hand to keep the drive thrus from calling out your name!!

    i have started packing up a bag ‘o food everytime we leave the house.

    keeping my belly leaner and my wallet fatter!

    thanks for all the great ideas!

  26. Mmmmm … I think I have all the ingredients for huevos rancheros to go, so you’ll have to excuse me for a second. Didn’t even realize how hungry I was till I read these yummy recipes.

  27. Planning lunches is definitely a weak spot for me, so thanks Mercedes for all the fun ideas!

    Anyone else have trouble finding trans fat free wraps? Someone mentioned making their own?

  28. mmm I love wrap sandwiches. The Mediterranean Turkey especially sounds good. Thank you so much for these!

  29. much love for the recipes, thanks!

    Heather, have you tried whole wheat pitas? They can work similarly to wraps and the ones at Trader Joes are pretty good and low cal.

    my mom has some wraps she really likes, I’ll ask her if they are trans fat free and get back to you…

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