I don't cook, but I do make an effort to eat pretty healthily. My weekday diet is mostly salads, smoothies, and sandwiches. Below is the lunch I prepared almost every day of my dermatology rotation. Eating the same thing every day is mundane, but it's an easy way to maintain a healthy diet without too much thought and preparation. It takes a few minutes to make. It doesn't require refrigeration, and you can tweak it as often as you need to not get bored.
Ingredients:
- one 100% whole wheat sandwich wrap
- protein of your choice (I either use jerk/cajun turkey deli meat or salmon)
- a handful of leafy greens (I use spinach, kale, or mixed greens)
- shredded or cubed carrots (depending on preferred crunchiness)
- 1/4 bell pepper sliced to desired thickness
- 2 teaspoon olive oil
- black pepper to taste
- hot sauce to taste
Directions: chop veggies to desired thickness. place all of the ingredients on the tortilla, wrap the tortilla up in aluminum foil and throw into bag. take out when ready to eat.
*tip: chop veggies at the start of the week and store in separate containers (i use sandwich bags) in the fridge, so in the mornings or evenings the only preparation required is tossing the veggies together. It's difficult to make wraps in batch because the leafy greens will wilt and become soggy.
Servings: enjoy 1-2 (depending how stuffed they are) with a piece of fruit and/or yogurt (soy yogurt if you're lactose intolerant like me).
Healthy and quick!