Quick hot lunches are vital to get you through a day of working from home, but there are a few things you should consider for maximum satiety, brain fuel and, of course, enjoyment.
I spoke to a registered dietitian and the lead nutritionist for ButcherBox, Amy Shapiro, who advised that the first thing your lunch needs is protein. “Set up your plate for success with 4-5 oz of lean protein, plants and healthy fats,” she says. “This is a sure-fire way to optimize your energy and ensure your body is receiving the nutrients it needs.”
“Omitting protein from lunch often leads to lower satiety, which means you may get hungry sooner,” says Shapiro. Plus, without adequate protein at lunch, blood sugar may be more volatile, which can cause headaches, cravings, mood swings and fatigue.
I also like this recipe because it includes 4g of fiber and the salmon provides essential fatty acids such as omega 3.
Baked salmon over cauliflower rice
Ingredients
- 5oz salmon
- 2tsp olive oil
- ½ lemon
- 2 cups cauliflower rice (frozen)
- Salt and pepper
- Any additional seasonings (optional)
Method
- Preheat the oven to 400℉. Place the salmon on a prepared baking pan and drizzle with 1tsp olive oil. Sprinkle with salt, pepper, and any additional seasonings.
- Bake skin-side down for 8 minutes.
- While the salmon cooks, place the frozen cauliflower in a microwave-safe bowl and heat on high for 3 minutes. Stir halfway through. You could alternatively, sautee in a pan with olive oil (this just means more dishes to clean).
- Remove rice from the microwave and drizzle with the remaining olive oil, salt, and pepper.
- Remove the salmon from the oven, let it rest for 2 minutes and then serve on top of the cauliflower rice.
- Squeeze lemon as desired and dig in.
