The Microdosing Journey: Changing Your Diet (Starting With Lunch)
Welcome to our comprehensive guide to healthy lunch ideas! In this blog post, we will not only explore a variety of nutritious lunch options, including bento boxes and budget-friendly make-ahead work meals, but also delve into the potential benefits of microdosing in reducing stress and supporting a healthy diet.
A healthy diet as a part of a microdosing practice
Beyond its potential stress-reducing effects, microdosing might also contribute to a healthier relationship with food. People who microdose often report an increased sense of mindfulness and connection with their bodies. This heightened awareness can extend to dietary choices, as individuals become more attuned to their nutritional needs. As a result, some microdosers find it easier to adopt a healthier diet, embracing whole foods and a more plant-based approach. It is essential to note that the impact of microdosing on dietary habits may vary between individuals, and making positive changes in one’s diet should be approached holistically and with a focus on individual needs. On the other side of the coin, the intentional practice of microdosing can benefit from being mindful of all aspects of our lives, including nutrition.
A mindful approach, ritual, commitment, patience, and integration are needed to support positive and lasting results. Simply put, the extent of the benefits of microdosing is in direct correlation to the level of care, attention, and commitment invested into the practice.~ The Microdosing Guru
Start by including a diet rich in fresh fruits and vegetables, as well as fish, eggs, and lean meats to ensure a balanced intake of essential nutrients. Don’t forget to include healthy fats like those found in avocado, olive oil, and sardines, as well as nuts and nut butter for additional nourishment. In addition to nutrition, integrating introspective practices such as journaling and meditation can complement the microdosing experience, fostering a deeper understanding of oneself and enhancing the benefits of the process. Spend time in nature to connect with the environment and enjoy its calming influence on the mind. Lastly, allocate unstructured time to simply be present and do nothing, allowing your mind to wander freely and embrace the potential insights that may arise during these moments of contemplation.
It makes sense that as the body/mind connection improves, there is a natural motivation to improve other aspects of personal health. While there are limited studies on the benefits of nutrition in a microdosing practice, there are some that say (of course!) to avoid processed foods, alcohol, caffeine, cannabis and Adderall in order to experience the most benefits. It’s also true that practitioners experience increased ‘health motivations’, according to a 2021 study.
For most people, lunch is the toughest meal of the day to keep on the right track. Here are some tasty and simple ideas for make-ahead meals that will help keep you motivated.
Bento boxes are not only visually appealing but also a practical way to enjoy a balanced lunch
Teriyaki Chicken Bento Box
- 1 cup cooked brown rice
- 4 oz grilled teriyaki chicken, sliced
- 1 cup steamed broccoli florets
- 1/2 cup sliced carrots
- 1/2 cup edamame, steamed
- 1/4 cup sliced bell peppers
- 1/4 cup cherry tomatoes
- 2-3 tbsp teriyaki sauce (store-bought or homemade)
- In one section of the bento box, add the cooked brown rice.
- In another section, place the sliced teriyaki chicken.
- Fill the remaining compartments with steamed broccoli, sliced carrots, edamame, bell peppers, and cherry tomatoes.
- Drizzle teriyaki sauce over the chicken or place it in a separate sauce container.
Mediterranean Mezze Bento Box
- Whole wheat pita bread, cut into wedges
- Falafel balls
- Cucumber slices
- Cherry tomatoes
- Kalamata olives
- Feta cheese cubes
- Baby spinach leaves
- Fill one section of the bento box with a generous serving of hummus.
- In another compartment, add the whole wheat pita bread wedges.
- Place the falafel balls in another section of the bento box.
- Fill the remaining compartments with cucumber slices, cherry tomatoes, Kalamata olives, feta cheese cubes, and baby spinach leaves.
Budget-friendly make-ahead meals for a stress-free and nourishing workweek
Mason Jar Chickpea Salad
- Canned chickpeas, drained and rinsed
- Cherry tomatoes, halved
- Cucumber, diced
- Red onion, finely chopped
- Kalamata olives, pitted and halved
- Feta cheese, crumbled
- Olive oil and lemon juice dressing
- In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, and Kalamata olives.
- Toss the ingredients with the olive oil and lemon juice dressing until well coated.
- Layer the chickpea salad in mason jars, starting with the dressing on the bottom.
- Top each jar with crumbled feta cheese.
- Store the mason jars in the refrigerator for up to five days.
Freezer-Friendly Veggie Burritos
- Whole wheat tortillas
- Cooked brown rice
- Black beans (canned or cooked from dried)
- Sautéed bell peppers and onions
- Shredded cheese (cheddar or Mexican blend)
- Lay a tortilla flat and add a layer of cooked brown rice in the center.
- Top the rice with black beans and sautéed bell peppers and onions.
- Sprinkle shredded cheese over the vegetables.
- Fold the sides of the tortilla in and then roll it up tightly to form a burrito.
- Wrap the burrito in parchment paper or aluminum foil and freeze them individually.
- When ready to eat, microwave the burrito from frozen for 2-3 minutes or until heated through.
One-Pot Chicken and Veggie Stir-Fry
- Boneless, skinless chicken breasts, thinly sliced
- Broccoli florets
- Sliced bell peppers
- Snap peas
- Sliced carrots
- Soy sauce
- Garlic powder and ground ginger
- In a large skillet or wok, cook the sliced chicken until browned and cooked through. Set it aside.
- In the same skillet, stir-fry the broccoli florets, sliced bell peppers, snap peas, and sliced carrots until they’re tender-crisp.
- Return the cooked chicken to the skillet and add soy sauce, garlic powder, and ground ginger to taste.
- Toss everything together until well combined.
- Let the stir-fry cool before dividing it into individual meal containers for the week. This dish is not only budget-friendly but also a time-saving option, as it can be prepared in a single pot and reheated for a quick and satisfying work lunch.
Pasta Salad with Roasted Vegetables
- Whole-grain pasta (penne, fusilli, or your favorite shape)
- Assorted vegetables (zucchini, cherry tomatoes, red onion, bell peppers)
- Olive oil
- Balsamic vinegar
- Dried oregano and basil
- Salt and pepper to taste
- Cook the whole-grain pasta according to the package instructions until al dente. Drain and set aside.
- Preheat the oven to 400°F (200°C).
- Cut the vegetables into bite-sized pieces and place them on a baking sheet. Drizzle with olive oil, balsamic vinegar, dried oregano, dried basil, salt, and pepper. Toss to coat the vegetables evenly.
- Roast the vegetables in the preheated oven for about 15-20 minutes or until they are tender and slightly caramelized.
- In a large bowl, combine the cooked pasta with the roasted vegetables.
- Optionally, drizzle with additional olive oil and balsamic vinegar for extra flavor.
- Let the pasta salad cool before storing it in the refrigerator. It will keep well for up to five days.
Putting it all together
For busy professionals looking to save time and money, the budget-friendly make-ahead work meals are a game-changer. By preparing nutritious meals in advance, you can easily avoid the temptation of unhealthy takeout during hectic workdays. These recipes are versatile and can be adapted to suit your preferences and dietary needs, making them a perfect solution for those with specific food restrictions or allergies.
Remember, a healthy lunch not only keeps you physically fueled but also contributes to improved focus, productivity, and overall well-being. Incorporating these ideas into your weekly routine can be a step towards a healthier lifestyle.
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