Quick, Healthy Lunches Loaded with Omega-3
Conquer the challenge of eating healthy Omega-3 lunches
Trying to eat healthy and include more Omega-3 in your diet is always a challenge. Trying to eat healthy while working is an extreme challenge. While at work, you don't have access to your refrigerator and pantry that you've hopefully loaded with healthy foods. Instead, you're faced with the challenge of eating away from home in a hurry and with limited resources. Here are some quick ideas for heart healthy lunches loaded with Omega-3.
Tuna Salad
1 can of water-packed Albacore Tuna
1 can of fat-free mayo or mayonnaise made with olive oil
Chopped onions
Chopped pickles
1 boiled and chopped egg
Drain water from tuna and mix with the rest of the ingredients. If you like, leave out the mayonnaise completely and use a little bit of olive oil to moisten the tuna. This will give you a full day's worth of the essential fatty acids you need.
Use your tuna to make a sandwich with whole wheat bread or use whole-wheat crackers. Be careful when it comes to eating crackers. Many crackers are high in trans fats and are high in calories. Be sure and check the label on the cracker box before buying.
Broccoli Salad
1 head of broccoli cut into small florets
1 small red onion - chopped
1 cup walnuts - chopped
1 cup grapes cut in quarters
1/2 cup raisins
4 slices of bacon - cooked and crumbled
1/2 cup mayonnaise
2 tablespoons white vinegar
12 packets Equal ®
Prepare the first six ingredients and place in a large mixing bowl. Mix the mayonnaise, vinegar and Equal® - pour over ingredients in the bowl.
This recipe makes enough broccoli salad for several servings. The walnuts in this recipe are what add the Omega-3 you need but you also get the health benefits of broccoli, raisins, onion, and grapes. As long as you don't add too much sugar, bacon and mayonnaise, this is an extremely healthy lunch.
Chef Salad
3 cups Romaine lettuce
1/4 cup Low-fat Feta cheese
1/4 cup Walnuts
1 Chicken breast
Cook the chicken breast using your favorite method. Make a salad with the above ingredients. The walnuts give you a full daily allowance of Omega-3, the romaine is loaded with healthy nutrients, and the chicken breast gives you all the protein you need.
To save time, buy a bag of frozen chicken breasts and cook them all at once. Freeze the chicken breasts individually and you'll always have some on hand to make your healthy lunches.
Eating healthy lunches while you work is a challenge, but not impossible. Start with these three healthy, Omega-3 loaded lunches, and be on the lookout for more. Take small steps toward eating healthy and you'll soon see that it becomes natural to eat healthy and easy to include Omega-3 foods to your diet.
