The more muscle you have, the more calories you burn over the course of the day.
For example, a moderately active 30-year-old woman needs about 50 grams of protein per day.
Choose 1-2 servings of lean protein
1 serving =3 oz.
chicken, fish or beef; 1/2 cup tofu; 1/2 cup edamame; 1 egg; 2 Tbsp.
hummus; 1/2 cup cooked beans or lentils
2.
Incorporate 1 serving of healthy fat
1 serving =1/4 of an avocado; 1 Tbsp.
pumpkin or sunflower seeds; 1 oz.
nuts (24 almonds, 48 pistachios; 14 walnut halves); 1 tsp.
These high-protein lunches will keep you satisfied through the afternoon to help you reach your health and weight-loss goals.
Pack these lunches up in an air-tight meal prep container to keep them fresh all week long.
The edamame doubles as a healthy carbohydrate source, while the avocado serves as the healthy fat.
Defrost 2 cups frozen edamame in the microwave for 5 minutes (or follow package instructions).
Step 2: Prepare the Spicy Cabbage Slaw
Make theSpicy Cabbage Slaw.
Add the thawed edamame; toss and set aside.
Step 3: Slice avocado
Slice an avocado and toss with fresh lime juice to minimize browning.
you could also wait to slice and add the avocado until you’re ready to eat.
Step 4: Assemble lunch containers
Divide the slaw mixture among 4 lunch containers.
Top each with a quarter of the shrimp (about 3 ounces) and 14 of the sliced avocado.
Cover and refrigerate until ready to eat.
This will yield about 2 cups of cooked quinoa, or 1/2 cup for each lunch serving.
Dice the cucumber and chop the parsley.
Divide the quinoa mixture among 4 lunch containers.
Top each with 14 cup cucumber, about 3 oz.
cooked chicken, 14 cup sauce and 1 tablespoon crumbled feta cheese; sprinkle with parsley.
Cover and refrigerate until ready to eat.
This will yield about 2 cups of cooked rice, or 1/2 cup for each lunch serving.
you might easily swap in microwavable rice pouches to cut down on prep time.
Step 2: Chop vegetables
Slice red bell peppers and red onion.
Chop romaine and halve cherry tomatoes.
Step 3: Roast tofu & make dressing
Divide the rice mixture among 4 lunch containers.
Top each with a quarter of the tofu and roasted vegetables, lettuce, tomato and pumpkin seeds.
Cover and refrigerate until ready to eat.
Dress just before serving.
