{"id":23457,"date":"2019-10-18T14:56:39","date_gmt":"2019-10-18T18:56:39","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=23457"},"modified":"2019-11-11T11:12:12","modified_gmt":"2019-11-11T16:12:12","slug":"healthy-lunches-nutritionists-eat","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/healthy-lunches-nutritionists-eat\/","title":{"rendered":"9 Healthy Lunches Nutritionists Pack For Busy Days\u00a0"},"content":{"rendered":"<p>Finding the time to prep, pack, and even <em>eat<\/em> a nutritious lunch can be challenging during a busy week. But the alternative\u2014picking up fast food or hitting the vending machine\u2014can rack up a whole lot of empty calories.<span class=\"Apple-converted-space\"> <\/span><\/p>\n<p>\u201cA nutritious lunch is important to keep energy levels steady throughout the day,\u201d says dietitian <a href=\"https:\/\/shawnwells.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Shawn Wells<\/a>, M.P.H., R.D., L.D.N., C.I.S.S.N. It\u2019s also key for <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-blood-sugar\/\" target=\"_blank\" rel=\"noopener noreferrer\">balancing your blood sugar<\/a>\u2014and not eating everything in sight when you get home from work.<\/p>\n<p>What to do? Make like nutrition experts themselves and whip up fast meals that travel well.<\/p>\n<p>Here, three dietitians offer their tips for building healthy lunches\u2014and share their go-to midday meals.<\/p>\n<h2><b>The Anatomy Of A Nutritious Lunch<\/b><\/h2>\n<p>The best lunches put plants front and center, says dietitian Monica Auslander Moreno, M.S., R.D., L.D.N., nutrition consultant for <a href=\"http:\/\/rspnutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">RSP Nutrition<\/a>.<\/p>\n<p>\u201cI like to build a \u2018plant-forward\u2019 plate that is at least 50 percent non-starchy vegetables, like leafy greens, mushrooms, and cucumbers, Auslander Moreno says.<span class=\"Apple-converted-space\"> <\/span><\/p>\n<p>The other must-haves:<span class=\"Apple-converted-space\"> <\/span><\/p>\n<ul>\n<li>healthy fats, like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/nuts-trail-mix\/N-cp99lk\" target=\"_blank\" rel=\"noopener noreferrer\">nuts<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/seeds\/N-cp99l6\" target=\"_blank\" rel=\"noopener noreferrer\">seeds<\/a>, avocado, or <a href=\"https:\/\/www.vitaminshoppe.com\/c\/oils\/N-cp99lt\" target=\"_blank\" rel=\"noopener noreferrer\">olive oil<\/a><\/li>\n<li>yummy spices and condiments, like mustard, salsa, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/nut-butters-spreads\/N-cp99ls\" target=\"_blank\" rel=\"noopener noreferrer\">tahini<\/a>, hummus, guacamole, pico de gallo, chimichurri, or dried or fresh herbs (like cilantro)<\/li>\n<li>a <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/easy-ways-increase-protein-intake\/\" target=\"_blank\" rel=\"noopener noreferrer\">protein source<\/a>, like fish, poultry, beef, or tempeh, that isn’t breaded or fried in breading<span class=\"Apple-converted-space\"> <\/span><\/li>\n<li>a complex starch, like sweet potato, beans, quinoa, or sprouted grain bread<\/li>\n<\/ul>\n<p>When it comes to beverages, \u201cI like a side of plain water, fruit-infused water, sparkling water, or unsweetened tea,\u201d says Auslander Moreno.<\/p>\n<h2><b>How Packing Lunch Supports Your Health<\/b><\/h2>\n<p>Packing your lunch \u201ctends to be more portion-appropriate, involves less cooking oils, salt, and added sugar, and tends to be cheaper,\u201d says Auslander Moreno.<\/p>\n<p>Basically, you have more control over including quality, nutrient-dense foods\u2014and no excuse to run around willy-nilly looking for something, <i>anything<\/i>, to eat when hunger strikes at lunchtime, Wells adds. Hangry impulsivity, conquered.<span class=\"Apple-converted-space\"> <\/span><\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/easy-ways-increase-protein-intake\/\" target=\"_blank\" rel=\"noopener noreferrer\">9 Easy Ways To Increase Your Protein Intake<\/a><\/strong><\/p>\n<p>Not only does this support your overall health\u2014but weight loss, too.<span class=\"Apple-converted-space\"> <\/span><\/p>\n<p>Plus, having lunch ready to go makes it easier to actually enjoy your lunch break\u2014and refuel both physically and mentally. \u201cInstead of running around looking for something to eat, enjoying a packed lunch out in the sunshine or near a window will allow you to take a mental break, nourish yourself, and rejuvenate,\u201d says Wells.<\/p>\n<h2><b>Nutritionists’ Go-To Lunches<\/b><\/h2>\n<p>Inspired to get on the brown paper bag (ahem, <a href=\"https:\/\/www.vitaminshoppe.com\/b\/6-pack-fitness\/N-cp97eg\" target=\"_blank\" rel=\"noopener noreferrer\">meal prep bag<\/a>) train? Get started with these nine lunches.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"23463\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-lunches-nutritionists-eat\/turkey-roll-ups\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Turkey-Roll-Ups-e1571406455243.jpeg?fit=1200%2C1384&ssl=1\" data-orig-size=\"1200,1384\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"Turkey Roll-Ups\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Turkey-Roll-Ups-e1571406455243.jpeg?fit=260%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Turkey-Roll-Ups-e1571406455243.jpeg?fit=740%2C853&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-23463 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Turkey-Roll-Ups-e1571406455243.jpeg?resize=670%2C772&ssl=1\" alt=\"Turkey Roll-Ups\" width=\"670\" height=\"772\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Turkey-Roll-Ups-e1571406455243.jpeg?w=1200&ssl=1 1200w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Turkey-Roll-Ups-e1571406455243.jpeg?resize=260%2C300&ssl=1 260w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Turkey-Roll-Ups-e1571406455243.jpeg?resize=768%2C886&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Turkey-Roll-Ups-e1571406455243.jpeg?resize=888%2C1024&ssl=1 888w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Turkey-Roll-Ups-e1571406455243.jpeg?resize=272%2C314&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Turkey-Roll-Ups-e1571406455243.jpeg?resize=740%2C853&ssl=1 740w\" sizes=\"(max-width: 670px) 100vw, 670px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"23463\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-lunches-nutritionists-eat\/turkey-roll-ups\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Turkey-Roll-Ups-e1571406455243.jpeg?fit=1200%2C1384&ssl=1\" data-orig-size=\"1200,1384\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"Turkey Roll-Ups\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Turkey-Roll-Ups-e1571406455243.jpeg?fit=260%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Turkey-Roll-Ups-e1571406455243.jpeg?fit=740%2C853&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-23463 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20670%20772%22%3E%3C%2Fsvg%3E\" alt=\"Turkey Roll-Ups\" width=\"670\" height=\"772\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20670%20772%22%3E%3C%2Fsvg%3E 670w\" sizes=\"(max-width: 670px) 100vw, 670px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Turkey-Roll-Ups-e1571406455243.jpeg?w=1200&ssl=1 1200w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Turkey-Roll-Ups-e1571406455243.jpeg?resize=260%2C300&ssl=1 260w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Turkey-Roll-Ups-e1571406455243.jpeg?resize=768%2C886&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Turkey-Roll-Ups-e1571406455243.jpeg?resize=888%2C1024&ssl=1 888w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Turkey-Roll-Ups-e1571406455243.jpeg?resize=272%2C314&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Turkey-Roll-Ups-e1571406455243.jpeg?resize=740%2C853&ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Turkey-Roll-Ups-e1571406455243.jpeg\"><\/p>\n<h3><b>1. Turkey Roll-Ups<\/b><\/h3>\n<p>\u201cThe turkey, cheese and raw nuts in these provide protein\u2014and some healthy fats,\u201d says Wells. \u201cThe olives and avocado, meanwhile, provide monounsaturated fat, which has been linked to health benefits like decreased inflammation and reduced risk of heart disease.\u201d Cucumbers come in for crunch!<\/p>\n<h4><b>Ingredients<\/b><\/h4>\n<ul>\n<li>roasted turkey breast<\/li>\n<li>shredded cheddar cheese<\/li>\n<li>full-fat cream cheese<\/li>\n<li>cucumber slices<\/li>\n<li>diced avocado<\/li>\n<li><a href=\"https:\/\/www.vitaminshoppe.com\/c\/nuts-trail-mix\/N-cp99lk\" target=\"_blank\" rel=\"noopener noreferrer\">raw cashews<\/a><\/li>\n<li>kalamata olives<\/li>\n<\/ul>\n<h4><b>Instructions<\/b><\/h4>\n<ol>\n<li>Spread cream cheese on slices of turkey breast.<\/li>\n<li>Add cucumber, avocado, cheddar, and roll.<\/li>\n<li>Enjoy with cashews and olives on the side.<\/li>\n<\/ol>\n<h3><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"23461\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-lunches-nutritionists-eat\/cobb-salad\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Cobb-Salad.jpeg?fit=1200%2C1600&ssl=1\" data-orig-size=\"1200,1600\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"Cobb Salad\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Cobb-Salad.jpeg?fit=225%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Cobb-Salad.jpeg?fit=740%2C987&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-23461 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Cobb-Salad.jpeg?resize=657%2C876&ssl=1\" alt=\"Cobb salad\" width=\"657\" height=\"876\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Cobb-Salad.jpeg?w=1200&ssl=1 1200w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Cobb-Salad.jpeg?resize=225%2C300&ssl=1 225w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Cobb-Salad.jpeg?resize=768%2C1024&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Cobb-Salad.jpeg?resize=272%2C363&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Cobb-Salad.jpeg?resize=740%2C987&ssl=1 740w\" sizes=\"(max-width: 657px) 100vw, 657px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"23461\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-lunches-nutritionists-eat\/cobb-salad\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Cobb-Salad.jpeg?fit=1200%2C1600&ssl=1\" data-orig-size=\"1200,1600\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"Cobb Salad\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Cobb-Salad.jpeg?fit=225%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Cobb-Salad.jpeg?fit=740%2C987&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-23461 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20657%20876%22%3E%3C%2Fsvg%3E\" alt=\"Cobb salad\" width=\"657\" height=\"876\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20657%20876%22%3E%3C%2Fsvg%3E 657w\" sizes=\"(max-width: 657px) 100vw, 657px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Cobb-Salad.jpeg?w=1200&ssl=1 1200w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Cobb-Salad.jpeg?resize=225%2C300&ssl=1 225w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Cobb-Salad.jpeg?resize=768%2C1024&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Cobb-Salad.jpeg?resize=272%2C363&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Cobb-Salad.jpeg?resize=740%2C987&ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Cobb-Salad.jpeg\"><\/h3>\n<h3><b>2. Cobb Salad<\/b><\/h3>\n<p>\u201cMixed greens are a great way to add nutrients, fiber, and volume to your meals,\u201d says Wells. \u201cThe variety of healthy fats and protein in this salad increases your satiety and helps with energy.\u201d<\/p>\n<p>Plus, eggs are rich in <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/N-cp99hx\" target=\"_blank\" rel=\"noopener noreferrer\">choline<\/a>, a nutrient we need in order to make acetylcholine, a neurotransmitter involved in memory, muscle movement, heartbeat and more.<span class=\"Apple-converted-space\"> <\/span><\/p>\n<h4><b>Ingredients<\/b><\/h4>\n<ul>\n<li>Romaine lettuce and\/or radicchio<\/li>\n<li>2 hard-boiled eggs<\/li>\n<li>1 slice bacon<\/li>\n<li>shredded cheddar cheese<\/li>\n<li>diced avocado<\/li>\n<li>organic Paleo ranch dressing<span class=\"Apple-converted-space\"> <\/span><\/li>\n<\/ul>\n<h4><b>Instructions<\/b><\/h4>\n<ol>\n<li>Chop lettuce and add to a large bowl.<\/li>\n<li>Add hard-boiled egg, bacon, cheddar, and avocado.<\/li>\n<li><span style=\"font-size: 1rem;\">Dress to taste and enjoy!<\/span><\/li>\n<\/ol>\n<h3><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"23462\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-lunches-nutritionists-eat\/steak-salad\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Steak-Salad.jpeg?fit=1200%2C1600&ssl=1\" data-orig-size=\"1200,1600\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"Steak Salad\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Steak-Salad.jpeg?fit=225%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Steak-Salad.jpeg?fit=740%2C987&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-23462 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Steak-Salad.jpeg?resize=614%2C819&ssl=1\" alt=\"steak salad\" width=\"614\" height=\"819\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Steak-Salad.jpeg?w=1200&ssl=1 1200w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Steak-Salad.jpeg?resize=225%2C300&ssl=1 225w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Steak-Salad.jpeg?resize=768%2C1024&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Steak-Salad.jpeg?resize=272%2C363&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Steak-Salad.jpeg?resize=740%2C987&ssl=1 740w\" sizes=\"(max-width: 614px) 100vw, 614px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"23462\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-lunches-nutritionists-eat\/steak-salad\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Steak-Salad.jpeg?fit=1200%2C1600&ssl=1\" data-orig-size=\"1200,1600\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"Steak Salad\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Steak-Salad.jpeg?fit=225%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Steak-Salad.jpeg?fit=740%2C987&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-23462 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20614%20819%22%3E%3C%2Fsvg%3E\" alt=\"steak salad\" width=\"614\" height=\"819\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20614%20819%22%3E%3C%2Fsvg%3E 614w\" sizes=\"(max-width: 614px) 100vw, 614px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Steak-Salad.jpeg?w=1200&ssl=1 1200w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Steak-Salad.jpeg?resize=225%2C300&ssl=1 225w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Steak-Salad.jpeg?resize=768%2C1024&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Steak-Salad.jpeg?resize=272%2C363&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Steak-Salad.jpeg?resize=740%2C987&ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/Steak-Salad.jpeg\"><\/h3>\n<h3><b>3. Steak Salad<\/b><\/h3>\n<p>\u201cSpinach is full of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/letter-vitamins\/N-cp99hy\" target=\"_blank\" rel=\"noopener noreferrer\">vitamins<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/minerals\/N-cp99i4\" target=\"_blank\" rel=\"noopener noreferrer\">minerals<\/a>, like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/calcium\/N-cp99i5\" target=\"_blank\" rel=\"noopener noreferrer\">calcium<\/a>, which can facilitate bone health,\u201d says Wells. \u201cSteak, meanwhile, is high in protein which the body breaks down into <a href=\"https:\/\/www.vitaminshoppe.com\/c\/amino-acids\/N-cp99ic\" target=\"_blank\" rel=\"noopener noreferrer\">amino acids<\/a> and uses to create, repair and maintain cells.\u201d<\/p>\n<p>Red onions and blue cheese come in to provide a contrast of textures and flavors.<\/p>\n<h4><b>Ingredients<\/b><\/h4>\n<ul>\n<li>baby spinach and\/or spring mix<\/li>\n<li>sliced grass-fed ribeye steak<\/li>\n<li>blue cheese crumbles<\/li>\n<li>sliced red onion<\/li>\n<li><a href=\"https:\/\/www.vitaminshoppe.com\/c\/oils\/N-cp99lt\" target=\"_blank\" rel=\"noopener noreferrer\">extra-virgin olive oil<\/a><\/li>\n<\/ul>\n<h4><b>Instructions<\/b><\/h4>\n<ol>\n<li>Slice steak and cook in a skillet with olive oil over medium-high heat. Season with salt and pepper to taste.<\/li>\n<li>Chop greens and add to a large bowl.<\/li>\n<li>Add onion, blue cheese, and steak to greens.<\/li>\n<li>Dress with extra-virgin olive oil, salt, and pepper.<\/li>\n<\/ol>\n<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/Bwt3kGwFcs_\/?utm_source=ig_embed&utm_campaign=loading\" data-instgrm-version=\"13\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\">\n<div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/Bwt3kGwFcs_\/?utm_source=ig_embed&utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> \n<div style=\" display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\" \/><\/g><\/g><\/g><\/svg><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\"> View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p><\/p><\/a>\n<p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/Bwt3kGwFcs_\/?utm_source=ig_embed&utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">A post shared by Amber Pankonin, RD (@rdamber)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/p>\n<h3><b>4. Kale, Quinoa & Edamame Salad <\/b><\/h3>\n<p>\u201cI love this salad because it\u2019s packed with nutrients and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/fiber\/N-cp99ju\" target=\"_blank\" rel=\"noopener noreferrer\">fiber<\/a>,\u201d says dietitian <a href=\"https:\/\/stirlist.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Amber Pankonin<\/a>, M.S., R.D. \u201cIt\u2019s also very easy to prepare, making it perfect for busy days.\u201d<\/p>\n<h4><b>Ingredients<\/b><\/h4>\n<ul>\n<li>1 Tbsp minced shallots<\/li>\n<li><span style=\"font-size: 1rem;\">1\/3 cup vegetable oil<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">\u00bc tsp salt<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">1 \u00bd Tbsp honey<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">1 Tbsp Dijon mustard<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">juice and zest of 1 lemon<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">3 cups kale, chopped<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">2 cups shelled edamame, cooked and cooled<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">2 cups cooked quinoa<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">1 cup cherry tomatoes, halved<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">\u00bd cup dried cranberries<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">\u00bd cup onion, finely chopped<\/span><\/li>\n<\/ul>\n<h4><b>Instructions<\/b><\/h4>\n<ol>\n<li>Combine shallots, oil, salt, honey, mustard, and lemon juice and zest in a mason jar and shake until well mixed.<\/li>\n<li><span style=\"font-size: 1rem;\">Combine all other ingredients in a large bowl.<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">Dress as desired and enjoy!<\/span><\/li>\n<\/ol>\n<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/BysNbiZlVFh\/?utm_source=ig_embed&utm_campaign=loading\" data-instgrm-version=\"13\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\">\n<div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/BysNbiZlVFh\/?utm_source=ig_embed&utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> \n<div style=\" display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\" \/><\/g><\/g><\/g><\/svg><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\"> View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p><\/p><\/a>\n<p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/BysNbiZlVFh\/?utm_source=ig_embed&utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">A post shared by Amber Pankonin, RD (@rdamber)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/p>\n<h3><b>5. Peanut Power Bowl<\/b><\/h3>\n<p>\u201cThis power bowl combines lean animal protein and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/plant-based-protein\/N-cp99j6\" target=\"_blank\" rel=\"noopener noreferrer\">plant protein<\/a>, making it not only nutritious, but also super-filling,\u201d says Pankonin. It\u2019s a great go-to when the likeliness of an afternoon snack looks slim.<\/p>\n<h4><b>Ingredients<\/b><\/h4>\n<ul>\n<li>\u00bc cup +1 Tbsp water<\/li>\n<li><span style=\"font-size: 1rem;\">\u00bd cup peanut powder<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">2 tsp low-sodium soy sauce<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">1 Tbsp lime juice<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">1 Tbsp brown sugar<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">1 tsp finely minced garlic cloves<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">1 cup kale, chopped<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">\u00bd cup sliced purple cabbage<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">6 oz. chicken breast<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">1 cup cooked quinoa<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">1 cup cherry tomatoes, halved<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">\u00bd cup shredded carrots<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">\u00bd cup red peppers, chopped<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">\u00bc cup peanut (for topping; optional)<\/span><\/li>\n<\/ul>\n<h4><b>Instructions<\/b><\/h4>\n<ol>\n<li>Combine water, peanut powder, soy sauce, lime juice, brown sugar, and garlic in a mason jar and shake until well mixed.<\/li>\n<li><span style=\"font-size: 1rem;\">Add all other ingredients to a large bowl.<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">Dress as desired and enjoy!<\/span><\/li>\n<\/ol>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"23460\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-lunches-nutritionists-eat\/greek-bites\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/greek-bites-e1571406130206.jpg?fit=2102%2C2512&ssl=1\" data-orig-size=\"2102,2512\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"greek bites\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/greek-bites-e1571406130206.jpg?fit=251%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/greek-bites-e1571406130206.jpg?fit=740%2C884&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-23460 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/greek-bites-e1571406130206.jpg?resize=670%2C801&ssl=1\" alt=\"greek bites\" width=\"670\" height=\"801\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/greek-bites-e1571406130206.jpg?w=2102&ssl=1 2102w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/greek-bites-e1571406130206.jpg?resize=251%2C300&ssl=1 251w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/greek-bites-e1571406130206.jpg?resize=768%2C918&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/greek-bites-e1571406130206.jpg?resize=857%2C1024&ssl=1 857w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/greek-bites-e1571406130206.jpg?resize=272%2C325&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/greek-bites-e1571406130206.jpg?resize=740%2C884&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/greek-bites-e1571406130206.jpg?w=1480&ssl=1 1480w\" sizes=\"(max-width: 670px) 100vw, 670px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"23460\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-lunches-nutritionists-eat\/greek-bites\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/greek-bites-e1571406130206.jpg?fit=2102%2C2512&ssl=1\" data-orig-size=\"2102,2512\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"greek bites\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/greek-bites-e1571406130206.jpg?fit=251%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/greek-bites-e1571406130206.jpg?fit=740%2C884&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-23460 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20670%20801%22%3E%3C%2Fsvg%3E\" alt=\"greek bites\" width=\"670\" height=\"801\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20670%20801%22%3E%3C%2Fsvg%3E 670w\" sizes=\"(max-width: 670px) 100vw, 670px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/greek-bites-e1571406130206.jpg?w=2102&ssl=1 2102w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/greek-bites-e1571406130206.jpg?resize=251%2C300&ssl=1 251w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/greek-bites-e1571406130206.jpg?resize=768%2C918&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/greek-bites-e1571406130206.jpg?resize=857%2C1024&ssl=1 857w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/greek-bites-e1571406130206.jpg?resize=272%2C325&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/greek-bites-e1571406130206.jpg?resize=740%2C884&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/greek-bites-e1571406130206.jpg?w=1480&ssl=1 1480w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/greek-bites-e1571406130206.jpg\"><\/p>\n<h3><b>6. No-Bake Greek Pita<\/b><\/h3>\n<p>\u201cI love this for busy days because it\u2019s easy assembly and loaded with fiber from the hummus and vegetables, which helps keep you fuller longer,\u201d says Pankonin.<\/p>\n<h4><b>Ingredients<\/b><\/h4>\n<ul>\n<li>1 whole-wheat pita pocket<\/li>\n<li>2 Tbsp hummus<\/li>\n<li>1 cup Persian cucumber, sliced and quartered<\/li>\n<li>1 cup grape or cherry tomatoes, quartered<\/li>\n<li>1 baby bell pepper, sliced<\/li>\n<li>5 olives, sliced<\/li>\n<li>1 Tbsp red onion<\/li>\n<li>2 Tbsp extra-virgin olive oil<\/li>\n<li>2 Tbsp white vinegar<\/li>\n<li>\u00bc tsp pepper<\/li>\n<li>dash of salt<span class=\"Apple-converted-space\"> <\/span><\/li>\n<li>2 Tbsp goat cheese crumbles<\/li>\n<\/ul>\n<h4><b>Instructions<\/b><\/h4>\n<ol>\n<li>Chop and combine cucumbers, tomatoes, olives, bell pepper, red onion, olive oil, vinegar, pepper, and salt. Mix all ingredients together add set aside.<\/li>\n<li>Spread hummus on pita bread and top with vegetable mixture. Sprinkle with goat cheese, slice, and serve.<\/li>\n<\/ol>\n<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/B1uk06FJPDL\/?utm_source=ig_embed&utm_campaign=loading\" data-instgrm-version=\"13\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\">\n<div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/B1uk06FJPDL\/?utm_source=ig_embed&utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> \n<div style=\" display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\" \/><\/g><\/g><\/g><\/svg><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\"> View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p><\/p><\/a>\n<p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/B1uk06FJPDL\/?utm_source=ig_embed&utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">A post shared by Maggie Michalczyk, RDN (@onceuponapumpkin)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/p>\n<h3><b>7. Pumpkin Quesadilla<\/b><\/h3>\n<p>\u201cThis pumpkin quesadilla is great because you can fill it with any veggies you have on-hand, like spinach, mushrooms, and peppers, says Chicago-based dietitian <a href=\"https:\/\/www.onceuponapumpkinrd.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Maggie Michalczyk<\/a>, R.D. \u201cPlus, the fiber from the pumpkin will help keep you fuller for longer.\u201d<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/post-workout-snacks-trainers-love\/\" target=\"_blank\" rel=\"noopener noreferrer\">5 Post-Workout Snacks Trainers Rely On To Refuel<\/a><\/strong><\/p>\n<p>Bonus points if you add smashed avocado on top for more healthy fats, vitamins, and minerals.<\/p>\n<h4><b>Ingredients<\/b><\/h4>\n<ul>\n<li>1 cup pumpkin puree<\/li>\n<li>\u00bc cup spinach<\/li>\n<li>\u00bc cup mushrooms<\/li>\n<li><span style=\"font-size: 1rem;\">6 oz. chicken breast<\/span><\/li>\n<li>\u00bc cup peppers<\/li>\n<li>\u00bc mashed avocado<\/li>\n<li><span style=\"font-size: 1rem;\">2 almond flour tortillas<\/span><\/li>\n<li>pumpkin seeds, as desired<\/li>\n<li><span style=\"font-size: 1rem;\">ghee (for panini maker or skillet; optional)<\/span><\/li>\n<\/ul>\n<h4><b>Instructions<\/b><\/h4>\n<ol>\n<li>Spread pumpkin puree on one tortilla and top with veggies, chicken, avocado, and pumpkin seeds.<span class=\"Apple-converted-space\"> <\/span><\/li>\n<li><span style=\"font-size: 1rem;\">Top with a second tortilla and cook in a ghee-coated panini press or skillet until crispy.<\/span><\/li>\n<\/ol>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"23459\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-lunches-nutritionists-eat\/pumpkin-chili-pepperwich\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/pumpkin-chili-pepperwich-e1571406010164.jpg?fit=667%2C835&ssl=1\" data-orig-size=\"667,835\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"pumpkin chili\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/pumpkin-chili-pepperwich-e1571406010164.jpg?fit=240%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/pumpkin-chili-pepperwich-e1571406010164.jpg?fit=667%2C835&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-23459 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/pumpkin-chili-pepperwich-e1571406010164.jpg?resize=643%2C805&ssl=1\" alt=\"pumpkin chili\" width=\"643\" height=\"805\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/pumpkin-chili-pepperwich-e1571406010164.jpg?w=667&ssl=1 667w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/pumpkin-chili-pepperwich-e1571406010164.jpg?resize=240%2C300&ssl=1 240w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/pumpkin-chili-pepperwich-e1571406010164.jpg?resize=272%2C341&ssl=1 272w\" sizes=\"(max-width: 643px) 100vw, 643px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"23459\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-lunches-nutritionists-eat\/pumpkin-chili-pepperwich\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/pumpkin-chili-pepperwich-e1571406010164.jpg?fit=667%2C835&ssl=1\" data-orig-size=\"667,835\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"pumpkin chili\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/pumpkin-chili-pepperwich-e1571406010164.jpg?fit=240%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/pumpkin-chili-pepperwich-e1571406010164.jpg?fit=667%2C835&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-23459 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20643%20805%22%3E%3C%2Fsvg%3E\" alt=\"pumpkin chili\" width=\"643\" height=\"805\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20643%20805%22%3E%3C%2Fsvg%3E 643w\" sizes=\"(max-width: 643px) 100vw, 643px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/pumpkin-chili-pepperwich-e1571406010164.jpg?w=667&ssl=1 667w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/pumpkin-chili-pepperwich-e1571406010164.jpg?resize=240%2C300&ssl=1 240w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/pumpkin-chili-pepperwich-e1571406010164.jpg?resize=272%2C341&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/pumpkin-chili-pepperwich-e1571406010164.jpg\"><\/p>\n<h3><b>8. Bean-Free Pumpkin Chili<\/b><\/h3>\n<p>Soup hits the spot when you crave something warm for lunch\u2014until you\u2019re hungry again an hour later. That\u2019s where this chili, one of Michalczyk\u2019s go-to\u2019s during the colder months, comes in.<span class=\"Apple-converted-space\"> <\/span><\/p>\n<p>Her bean-free recipe is packed with protein and fiber to keep you full all afternoon. Plus, it\u2019s also loaded with nourishing veggies\u2014like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-c\/N-cp99i1\" target=\"_blank\" rel=\"noopener noreferrer\">vitamin C<\/a>-rich peppers. Perhaps the best part, though: You can whip up a big batch, divvy it up into containers, and enjoy it for lunch all week long.<\/p>\n<h4><b>Ingredients<\/b><\/h4>\n<ul>\n<li>2 Tbsp olive oil<\/li>\n<li>1\u2153 lbs ground turkey or chicken (90 to 93 percent lean)’<\/li>\n<li>1 14-oz. can pumpkin puree<\/li>\n<li><span style=\"font-size: 1rem;\">1 medium yellow onion, diced <\/span><\/li>\n<li><span style=\"font-size: 1rem;\">4 garlic cloves, minced <\/span><\/li>\n<li><span style=\"font-size: 1rem;\">1 medium bell pepper (red, yellow, or orange), diced<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">1 28-oz. can diced fire roasted tomatoes with liquid<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">\u00bc cup tomato paste, no salt added<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">1 cup reduced-sodium chicken or vegetable broth<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">2 Tbsp chili powder<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">1 Tbsp cocoa powder<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">1 Tbsp pumpkin pie spice <\/span><\/li>\n<li><span style=\"font-size: 1rem;\">2\u00bd tsp ground cumin<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">1 tsp kosher salt<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">\u00bd tsp ground black pepper<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">\u00bd tsp cayenne pepper<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">optional toppings: plain yogurt, sliced avocado, cilantro, pumpkin seeds, hot sauce, shredded cheese<\/span><\/li>\n<\/ul>\n<h4><b>Instructions<\/b><\/h4>\n<ol>\n<li>Coat a large pot or Dutch oven with olive oil over medium-high heat.<\/li>\n<li>Add the onion and bell pepper and saut\u00e9, stirring occasionally, for about 5 minutes, or until the onion softens.<\/li>\n<li>Mix in the garlic, stir everything together, and cook until fragrant, about 30 seconds.<\/li>\n<li>Add the ground turkey and use a spatula to break up the meat as it cooks. Continue to cook about 6 to 7 minutes, until fully cooked.<\/li>\n<li>Add pumpkin puree, diced tomatoes, tomato paste, broth, chili powder, cocoa powder, pumpkin pie spice, cumin, black pepper, and cayenne pepper, and stir.<\/li>\n<li>Reduce heat and simmer for 20 to 30 minutes, stirring occasionally.<\/li>\n<li>Divide into food storage containers, decorate with your favorite toppings, and store in the fridge for up to a week.<\/li>\n<\/ol>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"23458\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-lunches-nutritionists-eat\/chicken-lettuce-wraps-with-veggies\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/chicken-lettuce-wraps-with-veggies-e1571405907816.jpg?fit=667%2C797&ssl=1\" data-orig-size=\"667,797\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"3.2","credit":"","camera":"Canon EOS Rebel T6","caption":"","created_timestamp":"1565184468","copyright":"","focal_length":"24","iso":"800","shutter_speed":"0.008","title":"","orientation":"0"}\" data-image-title=\"chicken lettuce wraps\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/chicken-lettuce-wraps-with-veggies-e1571405907816.jpg?fit=251%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/chicken-lettuce-wraps-with-veggies-e1571405907816.jpg?fit=667%2C797&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-23458 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/chicken-lettuce-wraps-with-veggies-e1571405907816.jpg?resize=672%2C803&ssl=1\" alt=\"chicken lettuce wraps\" width=\"672\" height=\"803\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/chicken-lettuce-wraps-with-veggies-e1571405907816.jpg?w=667&ssl=1 667w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/chicken-lettuce-wraps-with-veggies-e1571405907816.jpg?resize=251%2C300&ssl=1 251w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/chicken-lettuce-wraps-with-veggies-e1571405907816.jpg?resize=272%2C325&ssl=1 272w\" sizes=\"(max-width: 672px) 100vw, 672px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"23458\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-lunches-nutritionists-eat\/chicken-lettuce-wraps-with-veggies\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/chicken-lettuce-wraps-with-veggies-e1571405907816.jpg?fit=667%2C797&ssl=1\" data-orig-size=\"667,797\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"3.2","credit":"","camera":"Canon EOS Rebel T6","caption":"","created_timestamp":"1565184468","copyright":"","focal_length":"24","iso":"800","shutter_speed":"0.008","title":"","orientation":"0"}\" data-image-title=\"chicken lettuce wraps\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/chicken-lettuce-wraps-with-veggies-e1571405907816.jpg?fit=251%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/chicken-lettuce-wraps-with-veggies-e1571405907816.jpg?fit=667%2C797&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-23458 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20672%20803%22%3E%3C%2Fsvg%3E\" alt=\"chicken lettuce wraps\" width=\"672\" height=\"803\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20672%20803%22%3E%3C%2Fsvg%3E 672w\" sizes=\"(max-width: 672px) 100vw, 672px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/chicken-lettuce-wraps-with-veggies-e1571405907816.jpg?w=667&ssl=1 667w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/chicken-lettuce-wraps-with-veggies-e1571405907816.jpg?resize=251%2C300&ssl=1 251w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/chicken-lettuce-wraps-with-veggies-e1571405907816.jpg?resize=272%2C325&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/10\/chicken-lettuce-wraps-with-veggies-e1571405907816.jpg\"><\/p>\n<h3><b>9. Chicken, Cauliflower & Carrot Lettuce Wraps<\/b><\/h3>\n<p>\u201cThese cauliflower chicken lettuce wraps provide you with more fiber per bite and are lower in sodium than your typical lettuce wraps,\u201d says Michalczyk. \u201cThey\u2019re any easy lunch to make ahead of time and assemble for lunch!\u201d<\/p>\n<h4><b>Ingredients<\/b><\/h4>\n<ul>\n<li>1 lb lean ground chicken<\/li>\n<li><span style=\"font-size: 1rem;\">1 head of lettuce or baby butter lettuce leaves <\/span><\/li>\n<li><span style=\"font-size: 1rem;\">\u00bd head of cauliflower <\/span><\/li>\n<li><span style=\"font-size: 1rem;\">1 \u00bd cup shredded carrots<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">\u00bc cup + 1 Tbsp coconut aminos<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">1 Tbsp hoisin sauce <\/span><\/li>\n<li><span style=\"font-size: 1rem;\">1 tsp chili paste (more if you want it spicier)<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">2 Tbsp + splash of rice wine vinegar <\/span><\/li>\n<li><span style=\"font-size: 1rem;\">optional toppings: cashews, microgreens, sriracha, chopped green onion, sesame seeds <\/span><\/li>\n<li><span style=\"font-size: 1rem;\">1 Tbsp <a href=\"https:\/\/www.vitaminshoppe.com\/c\/nut-butters-spreads\/N-cp99ls\" target=\"_blank\" rel=\"noopener noreferrer\">creamy unsweetened peanut butter<\/a><\/span><\/li>\n<li><span style=\"font-size: 1rem;\">splash of lime (optional)<\/span><\/li>\n<\/ul>\n<h4><b>Instructions<\/b><\/h4>\n<ol>\n<li>In a medium skillet, brown chicken, breaking it up until you have a ground chicken texture. Add chili paste, \u00bc cup of aminos, and hoisin sauce. Mix together and coat the chicken in the sauces.<\/li>\n<li><span style=\"font-size: 1rem;\">Finely chop cauliflower or rice in a food processor. Add to chicken mixture and mix until combined. Add a splash of rice wine vinegar and mix together.<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">Stir in the shredded carrots and cook for two more minutes. <\/span><\/li>\n<li><span style=\"font-size: 1rem;\">Remove from heat and divide mixture amongst lettuce leaves.<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">Make the peanut sauce by heating the peanut butter in the microwave. Then, add remaining aminos and rice vinegar. If desired, add another splash of rice wine vinegar and lime juice to thin the sauce and balance its flavors.<\/span><\/li>\n<li><span style=\"font-size: 1rem;\">Top lettuce cups with peanut sauce and desired toppings (sesame seeds, greens onion, cashews, microgreens, sriracha) and enjoy! <\/span><\/li>\n<\/ol>\n<p><em><strong>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em><em><strong>n our Facebook communities, <a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eating Healthy<\/a>, <a href=\"https:\/\/www.facebook.com\/groups\/StayingFitVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Staying Fit<\/a>, and <a href=\"https:\/\/www.facebook.com\/groups\/2181619318818336\/\" target=\"_blank\" rel=\"noopener noreferrer\">Keeping It Keto<\/a> today!<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Finding the time to prep, pack, and even eat a nutritious lunch can be challenging during a busy week. But the alternative\u2014picking up fast food or hitting the vending machine\u2014can rack up a whole lot of empty calories. \u201cA nutritious lunch is important to keep energy levels steady throughout the day,\u201d says dietitian Shawn Wells,<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-lunches-nutritionists-eat\/\">Read More <span class=\"screen-reader-text\">9 Healthy Lunches Nutritionists Pack For Busy Days\u00a0<\/span><\/a><\/p>\n","protected":false},"author":212,"featured_media":23465,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,7,9],"tags":[],"class_list":["post-23457","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 Healthy Lunches Nutritionists Pack For Busy Days\u00a0 | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Step up your midday nutrition with these nine healthy lunches nutritionists eat on their busiest days. 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