FOOD AS MEDICINE:
One of my favorite hacks during a busy clinic day is an adult lunchable that I can run downstairs and assemble in less than 5 minutes from items I already have on hand. Adult lunchables or bento boxes are a way to simplify lunches while maintaining your macronutrient goals and providing a variety of different textures and flavors to provide satiety. The best part is you can use leftover or pre-cooked proteins like rotisserie chicken or smoked salmon so there is little to no prep required, just throw it on a plate and go! Approach the lists below like a matrix and choose one from each category to build a balanced plate for lunch. For a snack, choose 1-2 options, ensuring you include a healthy fat or protein. Note that there is a carb category, but if following keto or low carb this is totally optional.
Above: In House Roasted Turkey Slices, Leftover Cauliflower, Fermented Pickled Carrots, Bacon & Mustard
Choose your protein (between 3-6oz):
Leftover protein such as chicken thighs, salmon, lamb meatballs, grassfed burger patty etc.
Sliced In House Roasted Turkey Breast (no additives)
Sliced In House Roast Beef (no additives)
Hard Boiled Eggs
Choose your non-starchy veggies (between 1/2-1 cups):
Sliced Bell Peppers
Leftover Roasted Cauliflower
Sliced Heirloom Tomatoes
Leftover Roasted Broccoli
Above: Smoked Salmon, Liver Pate, Cucumber Slices & Marcona Almonds
Choose your quality fats (about 1-2oz):
Bacon (also counts as protein)
Salami (also counts as protein): Can make “salami tacos” by wrapping an avocado slice in a slice of uncured salami
Raw Aged Cheese
Nuts or seeds of choice
Choose your Therapeutic Food:
Liver Pate (also counts as protein)
Fermented Pickles (like Bubbies or Barrell Creek Brand)
Bone Broth (also counts as protein) Homemade or Bonafide Provisions with code ALIMILLERRD for savings!
Raw Sauerkraut, Kimchi or Fermented Hot Sauce (like Farmhouse Cultures Brand)
Coconut Yogurt (like Culina brand)
Choose your carbohydrate (optional about 1/4-1/2 cup, can omit for keto):
Leftover roasted beets
Leftover roasted sweet potatoes
Grain Free Crackers or Chips like Simple Mills or Siete Brand
Fruit of choice (berries are best source of antioxidants and lowest in carbs)
Choose 1-2 options from each category to build your adult lunchable! Switch it up on the daily to hit different areas of nutrient density and to keep your palate excited with a variety of textures and flavor profiles.
Not sure what an ingredient is or which brand to choose? Check out the Ali Miller RD Amazon Store for pantry staples, favorite snacks and more!
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