I like hot lunches as much as the next person, but sometimes I just don't have the time or energy. That's why I was delighted to receive this straightforward recipe from dietitian Michael Hershey.
There’s little to no chopping and no cooking, but you still end up with a balanced meal in under five minutes. As someone who tracks their macros, I was also pleased with the amount of protein the meal contains—40g is a good chunk of the recommended daily intake for the average person (US guidelines say adults should aim to consume 0.8g of dietary protein per kg of body weight.)
“Protein is important for the structure of organs and tissues in the body, muscle building (hypertrophy), immune function, enzyme functions, cell repair and replication and so much more,” says Hershey. “When protein intake is inadequate, the body will resort to breaking down structural protein in muscles and in more extreme cases, organs. Other outcomes could include brittle hair and nails, getting sick more frequently, muscle weakness and loss, or unintended weight loss.”
I also like that you can customize it to your heart's content. You can follow the same basic structure, but change the fillings each day as you work through a pack of tortillas or pitas, ensuring you'll consume a wider variety of vitamins and minerals.
Of course, the nutritional value will change with different ingredients, but if you follow the formula of 4oz lean protein in a single tortilla or pita, it won’t stray too far from the numbers above.
Easy high-protein lunch recipe
Ingredients
- 1 whole wheat tortilla or pita
- 4oz lean protein, cooked—chicken breast, turkey, ham, lean beef, tuna, etc.
- ⅛ cup shredded mozzarella
- ½ cup non-starchy vegetable—lettuce, tomato, onion, peppers, spinach, etc.
- 1tbsp condiment: light mayo, mustard, buffalo sauce, honey mustard, etc.
Method
- Spread the condiment on the tortilla, or carefully slice open the pita and spread the condiment inside.
- Add the other ingredients.
- If using a tortilla, roll it up then enjoy.
