Friday Fuel – Lunches to power your Kiama Fitness Program

It’s the Daily News and I’ve got some food for thought heading into the weekend.

We’ve covered a lot of great nutrition info these past few Fridays. As the title suggests, today we’re going to cover, What a healthy lunch looks like. Today’s information comes from Judy Davie (Author The Food Coach Cookbook) which was featured on Body & Soul’s website. Body & Soul’ is a magazine found every week in the Sunday Telegraph and there’s usually some pretty good info in there so be to sure to have a read.

Not sure you’re eating the right stuff at lunchtime to keep you pushing through your Kiama Fitness Program?

The golden rule is to make sure that your energy intake from food is lower than your energy expenditure from physical activity and everyday metabolic processes (assuming you don’t want to put weight on). The average energy intake for adults is 8500kJ, so for weight loss, aim to eat approximately 2000kJ less each day. A 2000kJ lunch can be a substantial and satisfying meal, provided you know what to eat.  These following 7 healthy satisfying lunches are sure to keep your Kiama Fitness Program up to speed.

 

Not sure you’re eating the right stuff at lunchtime? Just follow our seven-day lunch plan.

The golden rule is to make sure that your energy intake from food is lower than your energy expenditure from physical activity and everyday metabolic processes. The average energy intake for adults is 8500kJ, so for weight loss, aim to eat approximately 2000kJ less each day. A 2000kJ lunch can be a substantial and satisfying meal, provided you know what to eat.

 

Monday: Salmon and avocado sandwich – 2015kJ

Spread 3 slices of avocado onto 2 pieces of soy and linseed bread. Mash 1 small can of drained red salmon and top with 1 tbs grated carrot, 3 slices of tomato, lettuce and some chopped red onion. Season with lemon juice and black pepper. Finish with 1 medium orange.

 

Tuesday: Large salad sandwich, coffee and sweet treat – 1937kJ

Top 1 grainy bread roll with 3 slices avocado, 1 sliced dill pickle, sliced tomato, grated carrot, 2 slices beetroot and some rocket. Finish with a skinny latte and a dark chocolate ball.

Wednesday: sushi – 2026kJ

Select 2 pieces of tuna sushi, 2 pieces of salmon sushi and 2 small 26g pieces of mixed sushi.

 

Thursday: chicken wrap – 1990KJ

Spread 3 slices of avocado onto 2 pieces of barley mountain bread. Add 2 thick slices of chicken, 1 handful raw English spinach, 4 slices of tomato, cracked pepper and lemon juice, and roll into a wrap. Finish with 1 medium apple.

Friday: chicken pasta and salad – 2000kJ

Serve 1 cup cooked wholemeal pasta with 1/2 a cup of pasta sauce and 2 thick slices of chicken breast. Sprinkle 1 tbs of grated parmesan cheese over the top and serve with 1 cup of green salad leaves dressed with 1 tsp vinaigrette.

Saturday: tuna and chickpea salad – 2071kJ

Combine 1 small can of drained (springwater) tuna with 1/2 a cup of chickpeas, add 1 chopped carrot and 1 stick chopped celery. Stir through 1 tbs vinaigrette dressing. Serve on rocket with 1 sliced tomato, 5 kalamata olives and 1 piece grain toast.

Sunday: chicken salad – 1987kJ

Combine 3/4 cup brown rice with 1 tbs roasted peanuts, 10 dried cranberries, 1/4 cup coriander leaves, 1/4 red capsicum and 1/4 cucumber (all chopped). Season with lemon juice and black pepper and serve with 100g grilled chicken breast.

You gotta love your food!

Comments

  1. Roz Dalley says:

    YUM YUM YUM!

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