Ultimate Power Lunch

Power Lunch

Unlike my power breakfast, which is essentially high in complex carbohydrates, moderate fat, and lower in protein, the power lunch I recommend is higher in protein, contains moderate amounts of fat, and is lower in complex carbohydrates.

Lunch is a meal that people don’t seem to get right for various reasons. Usually, time is the culprit, so we just grab what we can to satisfy out hunger. In addition to this, if you have not eaten breakfast or have consumed a poor type of breakfast, chances are very good that you will be quite hungry.

In my opinion, this is not a good situation to continually place yourself in. Do you find yourself facing this dilemma almost on a daily basis? When you are very hungry, the nutrition choices that you make are designed to satisfy an immediate need and not to necessarily provide the key nutrients your body requires. So you might grab a hotdog, sandwich, or fast food item to satisfy your immediate hunger without thinking about the consequences.

But the consequences are huge. Because then, when you do arrive home, you’re probably exhausted, hungry, and craving something sweet. Do you find yourself eating continually after you get home until you retire for bed? Well, that means your body has been inadequately fuelled all day, so your brain is telling you to eat all evening to satisfy this nutritional discrepancy.

Here is an example of a lunch that I would typically have.

F4BH’s Ultimate Power Lunch

The Ultimate Power Lunch


  • 1 medium chicken breast, roasted, seasoned
  • 2-3 cups mixed greens
  • 1 small tomato
  • 2 tablespoons aged balsamic vinegar
  • 2 tablespoons extra-virgin olive oil


Slice the cooked chicken breast into strips
Slice the tomato
Place both on the greens
Add the oil and vinegar together and drizzle on top of the salad

Make sure you bring a banana as your dessert.

This lunch is high in quality protein, fibrous carbohydrates, fiber, good fats and nutrients. For those of you who are worried about calories, you can eat this meal without having to be concerned about calories. You can take the ingredients with you and add them together just before you eat. I like to bring the salad in a larger plastic container, while keeping the chicken and dressing in separate containers. Do you routinely take your lunch to work? If not, why not try it, as you can prepare it the night before and take it with you in the morning. It will save you time, money, and provide your body with the necessary nutrients required to function optimally.

What if you don’t have the time, or are not as organized as you need to be in order to prepare and bring your lunch to work? I recommend that you find a decent restaurant that offers a similar type of salad on the menu that you can either eat in or take out. Remember to order the vinaigrette dressing on the side and make sure the chicken breast is grilled and not fried. Along with this salad, try to pick up some fresh fruit to eat to complete your power lunch.