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4 Easy, Cold Lunch Ideas

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

I’m following up on a FAQ –

“What are some lunch meals you can enjoy that don’t have to be reheated?”

Here are four easy lunch ideas to help inspire your next meal prep! This is a continuation of the 5 cold lunch mash-up that I did last year.

When it comes to eating food cold (or at room temperature), keep it simple! Here are some guidelines I live by:

  •  Protein:
    • poultry (chicken, turkey, boiled eggs)
    • some fish (I like fatty fish such as salmon and swordfish on occasion, fully cooked cod also does well)
    • lean steaks such as flank and London broil
    • grilled, firm tofu (tempeh is good as well – just make sure it’s seasoned and cooked through)
  • Avoid meals with fatty ground meats or fatty melted cheeses – the cold texture of grease isn’t as pleasing or appetizing (of course cold pizza is the exception!)
  • Chopped salads > regular salads – I find they are more enjoyable and when chopped together, so long as you have a good mix of wet/dry and firm/soft ingredients, really don’t require a lot of dressing. Plus, you can easily make sandwiches, pitas, wraps out of it too!

Sweet Kale, Bean & Quinoa Salad

 

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4 Easy, Cold Lunch Ideas

Ingredients

for 1 serving of salad:

  • OPTIONAL: your choice of 3oz – 6oz cooked protein (chicken, turkey, tofu, tempeh, etc)
  • 1 1/2 – 2 cups chopped kale, wilted/steamed
  • 1/3 cup black beans (or Simple Truth Tri-Bean blend)
  • 1/4 cup cooked quinoa
  • 1/2 red bell pepper, diced
  • Seasonings:
  • 1 teaspoon Simple Truth maple syrup (or you can use 1/2 packet Stevia in the raw)
  • 1 teaspoon cumin
  • juice from half small orange
  • sea salt & pepper to taste
  • add-ons:
    • red pepper for spiciness
    • pinch of smoked paprika to compliment cumin
    • substitute orange for lemon
  • spray olive oil

 

Steps

for 1 salad (without 6oz chicken)

Available in the FitMenCook app

Open this recipe in the FitMenCook app to add the ingredients to your shopping list, scale the recipe and track your calories. Enjoy!

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Calories
201
Protein
11g
Fat
1g
Carbs
38g
Sodium
-
Fiber
7g
Sugar
7g
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Frittata (Sausage) Muffins with Avocado Toast

Ingredients

for 6 frittata muffins:

  • 3 eggs
  • 3 egg whites
  • 1 lean chicken sausage (optional; or choice of cooked, lean ground meat)
  • 1 cup broccoli crowns (or choice of fibrous vegetable)
  • 1 colorful bell pepper, chopped
  • 1/3 cup chopped onion
  • 6 tablespoons reduced-fat mozzarella
  • Seasonings:
    • 1 teaspoon garlic powder
    • 1 teaspoon thyme
    • pinch of sea salt & pepper
  • 1/2 medium ripe avocado
  • 1 serving of toasted sourdough (or whole grain bread)
Steps
Calories
106
Protein
11g
Fat
5g
Carbs
4g
Sodium
-
Fiber
1g
Sugar
2g
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Sticky Steak Rolls with Cilantro Jasmine Rice

Ingredients

for 3 steak rolls:

  • ~6oz lean flank steak or London broil, sliced into thin 2oz pieces
  • 1 red bell pepper, cut into strips
  • 1/3 cup onion, cut into strips
  • 1 medium zucchini, cut into strips
  • Steak seasonings:
    • 2 teaspoons onion powder
    • 1 teaspoon garlic powder
    • pinch pepper
  • Sauce:
    • 2 tablespoons balsamic glaze (or 1 teaspoon balsamic vinegar mixed with 1 tablespoon raw honey)
    • 1 teaspoon low sodium soy sauce
    • Add an extra teaspoon of honey if you want it extra sticky or sweet (OPTIONAL)
    • Also, consider adding: red pepper for spice or swapping soy sauce with fresh lime juice
  •  Rice:
    • mix cooked jasmine rice with chopped cilantro and fresh lime juice

 

Steps
Calories
127
Protein
13g
Fat
3g
Carbs
12g
Sodium
-
Fiber
1g
Sugar
7g
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Chopped Salad Jar...with Bacon and Sweet Lemon Vinaigrette

Ingredients
  • 5oz cooked chicken breast (OR your choice and serving size of lean protein)
  • 3 thick butter lettuce leaves
  • 2 leaves Romaine lettuce
  • 6 cherry tomatoes
  • 1/3 cup chopped red onion
  • 2/3 cup fresh cilantro (or to taste)
  • Optional:
    • 1 slice thick cut bacon, crumbled
    • 2 tablespoons feta crumble
  • Vinaigrette
    • 1 tablespoon olive oil
    • juice from 1 lemon
    • 1/2 teaspoon agave or raw honey (optional)
    • 1 teaspoon apple cider vinegar
    • sea salt & pepper to taste
Steps
Calories
368
Protein
55g
Fat
9g
Carbs
14g
Sodium
-
Fiber
3g
Sugar
7g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.