Tag: Lunch

Healthy Lunch…Tuna Avocado Salad…

Healthy lunches… even when you don’t feel like eating. I have days where I am busy, and can’t/don’t think I have time to eat. I have days were I am just not that hungry. However, I know if I don’t eat I will be hangry later, and may make bad decisions. So its best for me to eat something healthy and protein rich instead. It seems to help and I can then make better decisions. I also know that I am working out a great day 5 to 6 days a week.

Today I am going to go run a 25 minute HIIT run, and then do a superset weight lifting workout.



“A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. ”

https://www.verywellfit.com/what-is-a-superset-3120397

The above article is a good quick read if you are interested in supersets. This is the workout I plan on doing.

Workout:

25 minute HIIT run on the treadmill cause we are inundated with snow

  • Stretch, and 3 minute warm up
  • Run for 1 minute at fastest I can run
  • Run for 1 minute at a steady pace but not slowly
  • Repeat above for 6 minutes
  • Run at steady state for 4 minutes
  • Run for 1 minute at fastest I can run
  • Run for 1 minute at a steady pace but not slowly
  • Repeat above for 3 minutes
  • Run at a steady state for 7 minutes
  • Cool down jog for 2 minutes

Weight lifting:

  • Full Squats: 4 Sets x 8 Reps
  • Stiff-Legged Deadlifts: 4 Sets x 8 Reps
  • Bench Press: 4 Sets x 8 Reps
  • Bent-Over Rows: 4 Sets x 8 Reps
  • Barbell Curls: 3 Sets x 10 Reps
  • Single leg Dips: 3 Sets x 10 Reps
  • Abdominal Work (Leg Raises, Decline Crunches)
  • Full Squats: 4 Sets x 8 Reps
  • Stiff-Legged Deadlifts: 4 Sets x 8 Reps
  • Bench Press: 4 Sets x 8 Reps
  • Bent-Over Rows: 4 Sets x 8 Reps
  • Barbell Curls: 3 Sets x 10 Reps
  • Single leg Dips: 3 Sets x 10 Reps
  • Abdominal Work (Leg Raises, Decline Crunches)

Tuna Avocado Salad

Ingredients:

  • 1 whole avocado
  • 1 packet of Starkist Tuna Creations
  • 40 g of Sour cream or 2 tbs
  • 10 g of Mayo or 1 tsp
  • 10 cherry tomatoes, or about 1 cup

Directions:

Mix tuna, sourcream and mayo. Salt and pepper to taste, slice tomatoes and cut open avocado.

Calories 495, Fat 36.9g, Fiber 15.1g, Carbs 27.1g, Sodium 447.5mg, Protein 19.6g

I hope you enjoy and have a great day. Thank you for reading. I am off to the gym to get my workout in now.

——————————-

My results:

I completed the full 25 minute HIIT run.

Weight lifting: I increased the reps and recorded the weight. Will up the weights next workout.

  • Full Squats: 4 Sets x 10 Reps 40lb
  • Stiff-Legged Deadlifts: 4 Sets x 10 Reps 40lbs
  • Bench Press: 4 Sets x 10 Reps 40 lbs
  • Tripod Bent-Over Rows: 4 Sets x 10 Reps 20 lbs
  • Barbell Curls: 3 Sets x 10 Reps 20lbs
  • Single leg Dips: 3 Sets x 10 Reps
  • Abdominal Work (Leg Raises, Decline Crunches)
Not glamourus photo after workout.

Healthy Lunch Recipe… Fried Egg on an Avocado and Tomato Cucumber Salad.

I prepped only three lunches this week for myself, because I knew I would have time to make food for myself at lunch time on Tuesday and Thursday. I wanted to make one of my favorite meals.

It has 10.9 grams of protein in it and is so flavorful. It is made of whole foods except the soy sauce. That can be left out if you wish, and substituted with just a pinch of salt. Not only is this super tasty but is so pretty to look at.

This is quick and healthy fast food. =) You don’t need a culinary degree to make this, just a pan, and a few minutes.

One of the rules in culinary school you learn is that you eat with your eyes first, then your nose, and you mouth. What that means is if the meal looks appealing to you, you will enjoy it much more. Just take a look at those garish colored foods. They do not automatically make you think mmm I want to tuck into that.

Anyway, here is what I made, the recipe and the stats for food:

Fried Egg on an Avocado half, and tomato cucumber salad

Recipe:

Yield: 1 serving (to scale up just multiply by the amount of people you have)

  • 201 g heirloom cherry tomatoes sliced in half ( I used approximately 10 tomatoes
  • 155 g cucumber, chopped into bite size pieces ( I used approximately half of an English cucumber.)
  • 9 g of green onion chopped (I used one whole green onion, green and white parts)
  • 1/2 tsp balsamic vinegar
  • 1/4 tsp soy sauce (alternately you can use a pinch of salt)
  • 1/4 tsp of Olive oil (I used an EVVO that had garlic in it as well)
  • 1/4 tsp lemon juice
  • Lemon Zest to taste
  • I large egg fried
  • 1/2 tsp veggie oil

Directions:

  • Cut avocado in half, and score avocado, and sprinkle with sea salt if you wish
  • Cook egg, with a 1/2 tsp of vegetable oil
  • Cut heirloom tomatoes, cucumbers, and onion, add to a bowl.
  • In another bowl assemble, the balsamic vinegar, soy, olive oil, lemon juice, and lemon zest.
  • Pour dressing over salad and toss
  • Plate and then enjoy

Caloric Stats for this meal:

306 calories, 21.7g fat, 10g fiber, 19.6g carbs, 213.7mg sodium, 10.9g protien

I hope you get a chance to enjoy this recipe. I have also alternately just made the salad and had a boiled egg with it or, eaten two avocado halves with two fried eggs on it. Change it and make it yours. Enjoy and keep eating well. Let me know what you think.

Tips:

  1. Acidulate the other half of the avocado, and put it in a ziplock bag. You can use it the next day or later for a snack and the acid will keep it from turning brown.
  2. Score your avocado before placing egg on it. This will make it easier to eat if it is just under ripe.
  3. This meal was only 300 calories and it did not meet my protein requirements for this meal so I added another egg. As with any recipe alter it as you need for your body.