10. Premade Lunches

Pre-prepare your Fuel Success!

To eat correctly it's a great idea to make pre planned lunches for the week.

I do this two times a week on Sunday (for Mon/Tues/Wed) and Wednesday (for Thur/Fri/Sat).
It takes about 30 minutes each time and is so simple and affordable.
Definitely cheaper than buying rubbish lunches and you can design amazing foods packed with real nutrition, energy, and life! So very easy to do you will wonder why you never did it before?

You are also able to design lunch based on your goals such as losing weight, adding weight, or building muscle. You just need to recognise what macros you are needing to consume.

Instructions

1. Buy 3 x 1 litre glass containers with lids with vents for each person you are pre preparing lunch for. (Make sure to wash them before using them)
2. Buy 3x small jar per person. (This is used to store dry ingredients)
3. Buy ingredients (see below)
4. Layout the dishes and place individual items of 'The Base Ingredients' in them.
5. Place lids on top, open breathing vents, place in fridge
6. Put dry ingredients in small glass jars

Note: Do not mix wet ingredients with dry as the dry ingredients will go soggy and the tast/texture is lost. Instead pack dry ingredients separately and tip them into the salad just before eating them.

About The Base

I keep it simple.

All meals will have a pre prepared base made up of whole food, live nutrition.
It is important to wash the ingredients, dry them, and place them in whole and not chopped (except curly kale. Chop this up).
If you cut the items, invisible bacteria will immediately start the process of decomposition and we want to avoid this.
Its also important to not put in the dressing as this will make the ingredients soggy.
Put the dressing in on the day you intend to eat the lunch.

Ingredients of The Base

To maintain muscle mass, and for people who have excess fat stores, to reduce weight,
I put all the following ingredient in each container as the base of the meal.

1. Spinach
2. Kale
3. Small whole tomatoes
4. Boiled or roasted red potato
5. Slice of Avocado (if not too expensive)
6. Olives
7. Small onions in jar
8. Sun dried tomatoes
9. Pine nuts
10. Almonds
11. Brazil nut (only 1 per meal)
12. Cashew nuts
13. Walnuts
14. Seasame seeds
15. Pumkin seeds
16. Chia seeds
17. Beetroot (cooked)
18. Aoli
19. Whole grain pasta (source of carbs)
20. Feta

The Night Before

Then at each dinner time, I also cook an extra amount of a protein based food to be placed in each base.

Protein Based Foods

• Boiled egg
• Chicken (no skin or)
• Fish (can use a tin of tuna)
• Tofu
• Spicy bean mix (I will post a recipe)
• Other left over items that are protein

In the Morning

In the morning before people grab their lunch, I have trained them to add the following:

1. The Protein prepared the night before
2. A dressing (see dressings)
3. Twist of salt and black pepper
4. Fill a drink bottle with mineral water and a slice of lemon and ginger
5. But Not the dry items in the glass jar. This is added just before eating.

Dressing

The best dressing is balsamic vinegar.

It aids in digestion, has no sugar, and is low in calories.

However, Aoli is delicious :)

Wrap

Sometimes I get gluten free wraps and provide them with lunch. People still take the base but tip the contents into the wrap.

Why The Variety of Foods?

To feel satiated you need approximately:

1. 20% protein
2. 40% low gi carbs
3. 40% low gi starches
4. And some good oils.

In addition I add lots of things to provide a wide balance of Living Delicious Nutrients (LDN).

Building Muscle

If your goal is to build muscle mass, you will need to calculate your protein requirements and other macros based upon your goals. You could use this diet but you may need to supplement it with Protein shakes to up the protein content.I will be putting some meal plans together to suit the accumulation of muscle mass but this plan listed here is an excellent base for anyone.