Much the Right Kind of Lunch

Quick. It's lunchtime. You ate a healthy breakfast and you don't want to blow it for lunch. What do you eat?

A: A microgreens salad topped with tofu and low-fat ranch dressing on the side

B: A grass-fed bacon burger, hold the fries

C: Homemade whole wheat pizza with peppers, broccolini and goat cheese mozzarella

D: A sandwich made with whole wheat bread, low-fat turkey lunch meat, lettuce, tomato and light mayo

(Keep reading to find the answer.)

Lunch is a great meal because you can eat almost anything. If you love carbs like we do, lunch is the best time to eat them. If you're active, you'll burn most of the calories (if it's a reasonable meal) because it's still so early in the day. You don't want to eat too many carbs or high calorie foods at night.

Check out these healthy holistic & hot meal ideas:

Integral or whole wheat pasta: Mix in some lightly sauteed veggies, fresh basil and a little fresh mozzarella or shaved parmesan. Top it off with some extra virgin olive oil and salt & pepper and there you go—a light, fresh meal that'll give you the energy you need to deal with your bitchy boss and cranky co-workers.
*Note: not for people with gluten allergies or celiac disease.

Salads: Naturally, this is what most people think of when they're trying to eat healthy. But a salad gone wrong can contain more fat and calories than a Big Mac and supersized fries. Take a perfectly healthy salad, add store-bought ranch dressing and you just killed any chance of an even remotely healthy lunch. Salad bar dressings and store-bought dressings (including the fat-free ones, especially those) are filled with all kinds of weird chemically things that are very bad for your health. People also make the mistake of adding all kinds of unhealthy ingredients that aren't even real food to begin with. We're talking croutons, processed lunch meat cubes, bacon bits, artificial cheeses, mayonnaise drenched pasta "salads" and tofu. Yes, tofu. Don't be fooled into thinking tofu makes a healthy salad. You know how we feel about soy. It's just as processed as lunch meat and 99% of soy is genetically modified. It has one of the highest percentages of contamination by pesticides of any of our foods. Soy contains goitrogens--substances that depress thyroid function. Soy sucks. Don't touch the stuff.

So if you're going to have a salad, don't be a salad poser. Make it count. Make your own salad dressing using fresh fruit juices, balsamic or red wine vinegar, extra virgin olive oil and a little salt & pepper. Add all kinds of different raw and lightly cooked vegetables. Raw nuts, ground flax seed, lentils and fruit are all fair game. You want meat? Add real organic chicken or salmon, not processed lunchmeat. Alice Waters likes a poached egg on top of her salad. Try it, it's awesome. Throw whatever you want in there as long as it's REAL food. One of our dedicated Guru Girls readers calls it "The Garbage Can Salad."

Pizza: If you answered "C" at the beginning of this blog, you're right on track. You can eat pizza and still be healthy. But that doesn't give you permission to put Pizza Hut delivery on speed dial. Healthy pizza means making your own pizza using whole wheat dough, adding a little tomato sauce, topping it with lots of fresh veggies and sprinkling on some mozzarella cheese. The best choice for cheese is goat cheese mozzarella if your grocery store has it.
*Note: not for people with gluten allergies or celiac disease.

Sandwiches: Use sprouted grain bread, whole wheat pita bread, or make it a wrap with sprouted grain tortillas. Stay away from lunch meat. It's super processed and contains nitrates and tons of chemicals. Instead, use chicken breast or any other real lean meat you like and add things like microgreens, peppers, alfalfa sprouts, avocado, tomatoes, zucchini slices, cukes, spinach, salad greens. Skip the mayo and use mustard or hummus instead. If you're gonna have cheese go for the real stuff like goat cheese or buffalo mozzarella. Otherwise save your calories, you probably won't even notice it's gone.

Healthy Leftovers: Of course, if you made a healthy dinner the night before, leftovers are always a great option. But remember not to heat it up in the microwave at work. If the micro is your only option, enjoy it cold or use the toaster oven.

Grilled or baked meats with steamed or raw veggies on the side: Pair it with brown rice or a baked sweet potato.

Non-cream soups: They're filling and can be really healthy. We use the pulp from the juicer and put them into a soup with pieces from a whole organic chicken, fresh green beans, split peas, tomatoes, onions, and lots of garlic.

So here's the deal—every day at lunch time, you know you're going to be hungry. So plan for it. Don't give in to the lunch buddy peer pressure of eating what everyone else eats just because it's quick or easy. Sometimes you'll have to go out for lunch so set your intentions beforehand and choose wisely. Order the poached salmon salad instead of the burger and fries. Sparkling water instead of soda. Hold the mayo. Always. Your body will thank you later. Chances are, your significant other will, too.

[Click here to find out what to eat for dinner.]