Healthy lunches during the week, but… Health and Wellness Tips from Peter K

Screen Shot 2012 10 05 at 9 09 37 AMHealthy lunches during the week, but weekends are a disaster? Here are some options…

from peterk_admin in Nutrition, Peter K’s Blog

Eating while traveling, or out of your routine, can be a challenge. But with some planning, you can do it right.

One of my fitness club member recently emailed this to me:

“I’m really good at going to the farmer’s market and stocking up on fresh fruits/veggies/cooking for the week EXCEPT when I’m out of town for the weekend.  I could use some help with quick, healthy, on-the-fly lunches – like you don’t have time to go to the grocery store, but have access to Grand Central Market, quick.”

Here are some of my ideas:

Think of breakfast & lunch as purely functional, not pleasurable. You’re eating for fuel; then save the calories for dinner & drinks.

Salads; Yea, you might be sick of them from the week, but you can get them almost anywhere and if you go light on the dressing they can be only 200 – 300 calories.

Try grilled veggies on whole grain wraps.

Have fruit & raw veggies and snack on the go. The fiber will fill you up till dinner

Try a cold soup like gazpacho. The water in the soup will fill your belly.

Starbucks and higher end cafes/delis have fresh fruit, cheese, nut & whole grain cracker platters for 300 – 400 calories

Veggie or turkey burger, sans bun, with greens.

Misc; hard boiled eggs, low fat/sugar granola bars, dried fruit (no added sugar), nuts, tabouleh, veggie pizza slice- no cheese

Do you have some healthy options for her? What are your favorite healthy lunches?

Peter K MS, PT is an International Health Coach, Nutritionist, Physical Therapist, Speaker and Author.  He’s appeared on ABC, FOX, MSN, TLC, Blogtalkradio and in Fitness magazine. He’s the creator of the 5 Minutes to Fitness+ Program & Online Club, a revolutionary lifestyle program for achieving optimal health, which has been featured on QVC and FOX,  For more information visit .

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