How I make the healthiest lunch on the planet, that requires no cooking and very little time.
At the moment I don’t have much time for cooking — work, life, the usual. I’d love to cook all those healthy delicious recipes you can find online! But I just don’t have the time to shop and cook all the time! And I don’t have a personal chef yet. And I am yet to find a meal delivery service, that does not suck, meaning the one, that delivers daily freshly cooked meals with a variety of fresh greens and vegetables, with a variety of wild caught sea food I can choose from, pasture raised eggs and other superb animal foods, cooked daily, fresh, adjustable on demand, meal delivery service, that really cares and pays attention to details and nutrition science.
Yes, I don’t have all the time I want for cooking and shopping, but it’s not the reason to compromise my health — that’s what we do, when we compromise our nutrition. To be my best self physically and mentally, ready for any challenges life has for me, ready to rock every day with no lack of enthusiasm, getting after it, no matter what happens, I got to eat the best!
That’s why eating the healthiest foods is not an option! It’s a priority! I want to live the best life, look the best and feel the best crushing every goal I choose to pursue!
But how do I get the best nutrition, the best food, without spending hours cooking and shopping? (Eating out is not an option either, since the quality is nowhere near acceptable. I am yet to find a place cooking decent (quality, variety, freshness and size) salads. A cup of vegetables of questionable freshness and origin is not a legitimate serving of vegetables for the day — you might as well skip it.
That’s how I make sure my nutritional needs are met and exceeded. (Yes, supplements are great but without quality whole foods you might forget about top mental and physical performance. Supplements and their effects, leave alone quality, are still a very questionable subject)
Once a day, on most days, I prepare my power salad.
Angela’s Power Salad.
Find a local store close enough to where you live, work or on your way, so you can pick up, what you need any day you want, spending the least amount of time possible (I only shop before 8 am to avoid any lines and to get the freshest produce available that day).
Pick up a base for your power salad, the most nutritious you can find your favorite mix of fresh greens. I love to choose something with kale, spinach, bok choy, arugula, beet greens, mint, other greens I have never heard of — the more variety the better. Because I’m looking for convenience also, I choose baby greens, that are already washed (no cutting required). Try to eat different greens daily. And lettuce is the least nutritious green you can eat, so feel free to skip it for good.
Pick up 2–3 vegetables you feel like eating today, or the ones you haven’t had for a while. What’s in season is always the best. Pick up some herbs — they are micro-nutrients bombs! Choose 2–3 options daily — it’s easier to create a well-digested and good-tasting combination, when you don’t mix 10 different vegetables, herbs, spices. I love to pick up my mushrooms, that make the salad taste meaty, I love radishes, celery and carrot sticks, Jerusalem artichokes and jicama, fresh beets, tomatoes and bell peppers, cucumbers (if you digest night shades well) — feel free to experiment and try something new daily. You are not always gonna be pleasantly surprised, but it’s so much fun to find new vegetables you absolutely love you didn’t know existed!
As an additional step I pick up some steamed or sautéed green and colorful vegetables from deli section of my store. I pick whatever they have for the day — broccoli, Brussels sprouts (with olive oil, garlic and black pepper — I can eat a ton of them! I’m addicted!), cauliflower, bok choy, spinach, green beans.
Pick up your fat. It might be an avocado — I’m a fan, it might be a spoon of olive oil in your dressing, it might be fat from fatty fish or eggs, if you decide to add them to your salad. (As my default dressing I use juice of half of just-cut lemon and a mashed avocado).
Pick up your protein for a real power in your lunch! The thing about protein — quality matters! And when it comes to animal protein — eggs, fish, meat, all you need is 4–8 ounces a day, and all you need is superb quality! Quality is essential. I add 3 whole eggs, or a small can of sardines or herring, or half a can of salmon. Sometimes I skip animal protein all together and just add 2–3 handfuls of my favorite nuts — walnuts, macadamia, pistachios, pecan or pili.
Mix it all up!
Find a big (REALLY BIG) bowl to mix your power salad. Put as many fresh greens as you can feet, cut the rest of your veggies, add your protein, add your dressing, salt, pepper, spices if desired, and you are all set for the day!
I personally love to have this as my main meal, and have some nuts or a 2–3 eggs as my breakfast and I’m set for the day.
You don’t need to eat a lot (even though my salads are epically big in volume) to have your basics covered.
Just make sure, that at least once a day, every day, you have one powerful salad filling your bowl, tummy and heart.
1. You know what they say, “you are what you eat”. Even though I don’t believe it’s completely true, when you eat your colorful fresh vegetables, you kind of start looking and feeling all fresh and colorful :)
(Instead of great and colorless)
2. What we read: Heard of Personalized Nutrition, maybe? Next step in diet movement, better, more scientific and precise, that totally works?
This book is about that. Human language and practicality are guaranteed! Review is on my blog tomorrow.
3. My workout: another mini one is tonight!!!
You don’t get healthy and stay healthy.
HEALTH is a DAILY PRACTICE. One bite at a time.
Daily Bite of Health