Not too many of us can honestly say we don’t need to lose fat. To achieve this our diets should consist of a very high amounts of lean protein and green water based veggies, like sprouts, salad greens, celery and avocado. As for vegetables the  closer to raw the better to deliver those healthy enzymes to our intestines to help with overall digestion and nutritional absorption.

If you are like me, when it gets busy at work your diet is the first thing to go. When we resort to fast food take-out, delivery, catered lunches typically equates to bursting buttons on your waistline. These foods are so irregular we tend to eat meals with the wrong mix of protein, carbohydrates and vegetables.

Often the meals have too high bread/pasta to meat/protein ratio. The cookies, fruit or high-calorie frappachino really throws the sugar/carb intake over the top. Furthermore we find ourselves dragging our feet or nearly comatose come 4PM. Our coffee intake sky rockets, water intake drops and the coffee is a diuretic making half of that water pass right through.

Eat the same thing every day

It may not sound fun but the most practical way to eat healthy is to eat the same healthy meal everyday. Even better is to eat that meal in two sittings; maybe 11am and 3PM. This will help you avoid cravings for junk food and normalize your blood sugar so you lessen your cravings for caffeine.

This can help you be more successful

Now that you are eating super healthy twice daily, drinking volumes of water what are the benefits? First, think of all those lunch meetings where you will be on top of your game while your colleagues are starving and stuffing their faces. Also you will have greater mental alertness, less ups-and-downs and output higher quality work consistently.

I don’t have time to brown bag everyday

How about if you could make all your lunches for the week in 20 minutes? Here’s how you can do it.

1. The ingredients

All this food came from Whole Foods in Massachusetts.

1. 12 oz bottle of Goddess dressing or your favorite all natural dressing
2. 12 oz package of cherry tomatoes
3. Sprouts
4. Grilled chicken breasts; pictured here are Bell & Evans all natural cooked grilled breasts. You can grill your own but it will take longer.
5. 16 oz package of fresh mixed salad greens
6. A mix of nuts and dried fruit

The ingredients

2. Make the salad

The salad greens are washed and the container will be used for bringing your lunch to work.

Preparing the salad

Place the ingredients into the container over the greens.

Mix ingredients together

Salad is done… 5 minutes

Salad is done - 5 minutes

3. Cut the chicken

As for chicken I suggest 1/2 ounce per 10 pounds body weight. If you weigh 160 pounds you should have 5 – 8 ounce breasts. If you are trying to gain muscle mass consume more chicken. There’s about 20 ounces of protein per 8 ounce chicken breast.

Chicken breasts

Cut the chicken into bite sized pieces.

Cut the chicken breasts

4. Your lunch for the week is ready; bring the dressing, chicken and salad to work on Monday.

The lunch

5. At Work

Consider getting a small refrigerator for about $100 for your office – otherwise you will need access to a refrigerator to keep your lunch for the week.  Also bring a plastic bowl with a cover for making your salad.

Salad at work

6. Make your salad

Just put some greens, chicken and dressing in the bowl and lunch is ready. If you decide to make it two lunches simply eat half, put the cover on and eat the other half in your second session.

Add ingredients

Add dressing

Now you are guaranteed to eat well all week. Sure it’s the same lunch everyday but it’s delicious. You can always change up the chicken for shrimp, tuna, tofu and other lean protein sources. Enjoy!