Build Your Own Protein Power Plate
Lunch just got an upgrade, and it’s easier than ever if you’re working from home. Build your own protein power plate, and have more energy through the afternoon.
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Steps to a healthier lunch
Go beyond the PB&J for lunch, and pack in the protein. With these simple steps, you’ll have a delicious lunch that will give you the energy you need to get through the day.
Having food from all the food groups can be a key in helping you stick with a weight loss program. When you eat from all the food groups, you can be sure you’re getting the nutrients you need for energy, satiety, and optimal health! (check out my meal plan here for making all your meals balanced!)
When I started losing weight, balancing my meals, rather than restricting foods was so helpful. This type of balanced lunch was the perfect solution. Here’s what I would do each day:
- Right after breakfast, start cooking or defrosting your proteins. Chicken, turkey, ground beef, pork, or eggs. Put your protein in the oven, crockpot or instant pot. Set a timer and get back to work or whatever morning tasks you need to take care of.
- Get your grains ready. Put rice or quinoa into a rice cooker or pot. Set the time!
- Decide what veggies you’ll include. For veggies, I like to roast them, wash them, chop them, etc.
When lunch comes around, build your power lunch using a protein, grain, veg, and your favorite toppings.
This chicken teriyaki power plate I made for my own lunch included:
- 4 ounces chicken thighs
- 1 cup broccoli
- 1/3 cup white rice
- 1/4 cup shelled edamame
- Carrot sticks
- Sesame seeds
- Teriyaki sauce
In total, this lunch has 343 calories, 28 grams protein, 39 g carbs, and 9 grams fat!
Now it’s your turn! Print the graphic below, put it on the fridge, and build your own delicious protein power plate for lunch!
Or, pin this for later so you can come back to it!
Build Your Own Power Plate: Teriyaki Chicken Lunch
Ingredients
- 4 ounces chicken thighs
- 1 tablespoon Yoshida Teriyaki sauce
- 1 cup roasted broccoli
- 1/3 cup white rice, cooked
- 1/4 cup shelled edamame
- 1/4 cup matchstick carrots
- 1 teaspoon sesame seeds
Instructions
- Cook chicken thighs in the oven, with Yoshida teriyaki sauce brushed on top. Cook at 425 for 20 minutes, flipping it after 15 to cook both sides.
- Roast broccoli in oven by arranging in a single layer on a cookie sheet. Spray with olive oil cooking spray and sprinkle with salt. Roast at 425 for about 25 minutes.
- Cook rice, according to package directions.
- Assemble your power plate with the cooked chicken, cooked rice, cooked broccoli, carrots, edamame, and topped with sesame seeds.
