Easy, Healthy Lunch Prep

A Step-by-Step Guide

“I don’t have time to make lunches.”

Eating healthy is too expensive.”

“I don’t know how to cook a healthy lunch.”

Have you ever said these excuses? If so you can kiss them goodbye. Yeah, for good. Step into my house with my wife and I as we show you a very easy, fast and affordable way to make 10 of the healthiest lunches in just 30-45 minutes.

Wait, you don’t have 30-45 minutes? Stop it. You’re not the president. Suck it up and make time.

Easy, Healthy Lunch Prep - A Step By Step Guide

OK here we go, let’s break this down step by step:

1) Stop watching “Game of Thrones,” get in the car and drive to the grocery store.

Easy, Healthy Lunch Prep - A Step By Step Guide Easy, Healthy Lunch Prep - A Step By Step Guide

2. Buy boneless chicken breast

3. Buy a big package of spinach

Easy, Healthy Lunch Prep - A Step By Step Guide Easy, Healthy Lunch Prep - A Step By Step Guide

4. Buy cucumbers

5. Buy tomatoes

6. Buy these things, too:

Easy, Healthy Lunch Prep - A Step By Step Guide Easy, Healthy Lunch Prep - A Step By Step Guide Easy, Healthy Lunch Prep - A Step By Step Guide

7. Get back to the crib!

First thing’ first: Get in the groove. I think you can tell from the video that we make this fun. Why not?

Now we are in the right state of mind. Let’s get to preppin.’

8. Marinade chicken
Take out chicken and marinade with Italian dressing inside Ziploc bag. Add about 1 cup of Italian dressing, then put it back in fridge for six to eight hours. I usually do this the night before, but if you are crunched for time you can just do it in the morning.

9. Fire up the grill!
I use charcoal because I’m cool like that, but a gas grill will definitely get the job done. It’s up to you!

Oh yeah, I’m a dad now so I wear crocs. Hell yeah….

10. Bust out the goods!
Get the chicken out and place on to a pan for at least five to 10 minutes at room temp before you grill it. Get out the salad, tupperware, seven tomatoes, five mini cucumbers and half of an onion.

11. Cut ‘em up!
Cut the veggies up pretty small pieces and place them each in their own dish.

12. Take your organic black beans.
Rinse ‘em in cold water and drain, should take you two seconds.

13. Grill it up!
Now that the grill is hot, place the chicken on the grill and cook for six to eight minutes per side.

14. Get the chicken off the grill and tent.
This is a trick to get the juiciest chicken ever. Take tin foil and wrap all of your chicken inside the tin foil immediately after taking it off the grill. Let it “tent” inside the tin foil for five minutes. You won’t regret this move.

15. Cut that chicken up!

16. Put it all together in the Tupperware!

1 Tbsp of hemp hearts to each salad
1 Tbsp of chia seeds to each salad

17. Put ‘em in the fridge!
You will feel so accomplished when you look at your fridge.

18. Sip wine and dance in the kitchen! This the most important step.

Bing Bang Boom! You are done and have an entire week’s worth of healthy lunches ready to go! Not so hard right?

Let’s look at what you just created:

Calories: 477  Carbs: 34 Fat: 9 Protein: 64 Sodium: 513 Sugar: 5

That is a lunch that will give you big time energy and prevent that “afternoon crash” that people tend to get around 2 or 3:00 PM.

Try this meal prep tactic out and watch the fat fall off your body, your abs come ripping through your shirt and your energy staying through the roof!

Ben Boudro, MS, CSCS

Ben Boudro is a former Division I college wrestler, fitness junkie, husband, dad and dog lover with a passion for fitness through strength and conditioning. He is a Certified Strength and Conditioning Specialist (CSCS) with a bachelor’s and Master of Science degree in kinesiology, and the owner of Xceleration Fitness. Ben has helped millions of people unleash their inner beast through fitness, take control of their lives and believes: “The sky is the limit, and I live my life to one common theme: You can either wait for success to come to you or you can chase it … CHASE IT!”

Dr. Victor Prisk is a board certified orthopaedic surgeon and medical director of P.O.W. – Prisk Orthopaedics and Wellness, PC in Monroeville, PA. He specializes in regenerative medicine and foot and ankle treatment, and brings experience and empathy to his practice in the care of dancers, gymnasts and weight-training athletes. Dr. Prisk is an IFBB Professional League bodybuilder and judge, a member of the GNC Medical Advisory Board, and author of The GAIN Plan and The Leucine Factor Diet. Follow Dr. Prisk on Instagram at @drvictorprisk and for more information, visit orthoandwellness.comorthoandwellness.com

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