LUNCH
Keep lunches simple and quick. Pack lunch to work whenever possible. Once you find 2 or 3 you LOVE, stick to it. Studies show meal repetition is associated with healthy weight maintenance.
Seared Tofu (You can prep ahead)
Cube16 oz extra firm tofu. Sear in a cast iron skillet with peanut oil, until brown and crispy. Add a splash of soy sauce and lime juice at the end of cooking. Use in tacos, sandwiches, over rice, or with your fave veggies or noodles. Save the rest for another meal.
Bean Tacos (or Tostadas)
Beans (Refried in cold-pressed grapeseed or olive oil, salt, nutritional yeast, garlic), avocado, tomatoes, salsa, chopped serrano peppers, and creamed spinach. Serve with fresh fruit and seed-packed crackers (3/4 cup).
Rice (or other grain) Bowl
When you have more time: Cook rice or other grain (quinoa etc) and place in a bowl. Top with avocado, seared tofu, pesto, chickpeas, tomatoes, kale, microgreens, or roasted sweet or red potatoes. Salt, olive oil, lime.
Tomato Sandwich
Marinade tomatoes for half an hour in olive oil, balsamic vinegar, lime juice, chopped garlic. Serve in a sandwich with pesto or winter pesto or avocado mash. Serve with fresh fruit and seed-packed crackers (3/4 cup).
Mock Tuna Salad Sandwich
Mash canned, drained, chickpeas with a potato masher until it has the consistency of tuna. Mix with 1/2 cup chopped celery, sliced green onions, 1 tablespoon nutritional yeast, mustard, 1 teaspoon soy sauce or coconut aminos. Make a sandwich with sprouted bread. Serve with fresh fruit and seed-packed crackers (3/4 cup).
Hummus and Veggies
Dip raw veggies and gluten-free crackers (Mary’s Gone Crackers or Crunchmaster) in the hummus. Serve with fruit. There is a good hummus recipe in Dr. Cooper’s book page 146.
