Food is the body’s fuel. Since tradies’ jobs are physically demanding by nature, it’s ideal for them to intake food that is rich in protein, carbs and good fats. Here are a few of the best healthy tradie lunch ideas that will keep your body and mind strong and sharp all day.
Healthy Tradie Lunch Ideas (With Preparation Tips)
Protein plays an important role in the body – it supplies energy throughout the body, and keeps muscles and immune system strong. This is the reason it’s highly recommended for tradies to have protein-filled meals.
Grilled wild salmon with vegetable quinoa salad is one of the best healthy tradie lunch ideas that are protein full.
Here’s how to prepare it:
1. Grilled Wild Salmon with Vegetable Quinoa Salad
(1) Wild salmon
Quinoa, at room temperature
(1 lb.) Broccolini
Maple soy caramel (optional)
Handful of Pea shoot
(1) Fresh lemon
Step 1: Vegetable Quinoa Salad Preparation
1.1: Put water in a large saucepan and wait for it to boil
1.2: Add the quinoa, stir for a while then bring it to boil for another 12 minutes, over medium heat.
1.3: Turn off the fire and strain the quinoa, then rinse the quinoa well with cold water. Shake it well to ensure you remove all the water on it.
1.4: Transfer the dry quinoa to your lunch box. Set aside.
Step 2: Blistered Broccolini
2.1: Preheat the broiler with an oven rack. You have to make sure that the boiler has a 6 inches distance from the heat.
2.2: Put some cooking spray on the pan, then place the broccolini on it. Drizzle it with vegetable oil until everything is coated.
2.3: Place it on the oven and let it broil until the broccolini is lightly charred and tender-crisp (5-10 minutes)
2.4: Sprinkle it with some pepper and salt, then place it on top of the Vegetable Quinoa Salad.
Step 3: Grilled Salmon
3.1: Build a fire (medium-high) on a clean grill
3.2: Season the salmon fillet with salt and pepper
3.3: Lightly put oil on the grill grate then place the skin-side of the salmon fillet over the fire Wait for another 3 to 4 minutes, until its colour change to light brown (around 2-3 minutes)
3.4: Turn the salmon fillet over and continue to grill it for another 3 to 4 minutes for medium-rare.
3.5: Place it on top of the Blistered Broccolini.
3.6: For the finishing touches, rinse some pea shoots with cold water then place it on top of the salmon fillet. Lastly, squeeze fresh lemon and maple soy caramel all over.
Aside from protein, the other nutrients that this meal produces are the following:
- Grilling is one of the heart-friendly methods to prepare salmon
- Quinoa is also high in fibre and it’s gluten-free
- Broccolini and pea shoot is a good source of Vitamin C, calcium and fibre
Since tradies are always on-the-go, they rather choose fast food easy-to-grab meal for lunch than preparing it themselves.
Hamburger, fries and sugary drinks are one of the top picks of tradies. Though this meal can satisfy your hunger, it is full of unhealthy fat, calories, cholesterol, and bad carbs.
You might also want to read: 5 Tips for a Tradie to be In Demand
To prevent any health risk, you can replace your all-time favourite hamburger meal with chicken gyros.
Chicken Gyros is one of the best healthy tradie lunch ideas because aside from protein, it contains good carbs. This can assure that you will have more energy and stronger stamina all day.
Here’s how to prepare chicken gyros:
2. Chicken Gyros | Protein and Carbs
(1) Chicken breast fillets (skinless), sliced
(1) Greek-Style Yoghurt
(1 tbsp) Dried oregano
(2 tbsp) Extra virgin olive oil
(2) Large tomato, seeded, diced
(1) Cucumber (seeded), diced
(2) Garlic clove, crushed
(1) Bread (flatbread, pitas, wraps)
Step 1: Marinate the chicken breast fillet
1.1: Put the chicken breast fillet, lemon juice, oregano, and yoghurt in a resealable plastic bag. Season it before sealing the bag.
1.2: Massage the bag to ensure that the chicken is completely coated with the marinade.
1.3: Refrigerate it overnight
Step 2: Make the sauce
2.1: Dice the cucumber then remove its excess liquid by squeezing it hard.
2.2: Place it in a bowl then add the garlic, lemon juice, and yoghurt. Season it with salt and pepper then cover it with a plastic wrap.
2.3: Keep it refrigerated until required.
Step 3: Cook the marinated chicken breast fillet
3.1: Place the pan over high heat then add oil.
3.2: Drain the chicken. Once it is totally drained, you can put it on the hot pan. Wait for 3 minutes or until the chicken breast fillet is brown before turning it on.
3.3: Transfer it on a plate once it is cooked through.
3.4: Chop some tomatoes and cucumber and place it in a bowl.
Step 4: Combine all the ingredients
4.1: Reheat the bread in the microwave.
4.2: Fill the bread with the chicken, tomato, cucumber, and the yoghurt sauce.
4.3: Cut a piece of paper or aluminum foil and wrap the cooked chicken gyros.
A sad truth about being a tradie is they are prone to different types of body pain. But there’s nothing to worry about because this can be prevented by doing exercise and eating food that is high in good fats.
Yes, you read it right – good fats! Eating food with good fats can help to diminish inflammation and risk of heart disease.
One of the best healthy tradie lunch ideas that are full of good fats, protein and carbs is the avocado and egg sandwich.
Want to try it? Here’s how to prepare it:
3. Avocado and Egg Sandwich
(2) Eggs (2) Whole grain bread
(1 tsp) olive oil
(3) Black olives, finely diced
(1 tsp) Lemon juice
(2 leaves) Basil, finely chopped
(1) White onion, chopped
(1) Baby radish, thinly sliced
Step 1: Place the frying pan over a medium heat fire and drizzle some oil. Scramble the egg and place it on the frying pan once hot, season it. If you are not a fan of scrambled egg, you can cook it according to your preference – boil, poach or sunny side up.
Step 2: Prepare the spread by getting a medium-sized bowl and smashed the avocado. Once the avocado is smooth, add the finely diced black olives and basil. Mix it well.
Step 3: Place the bread on top of the aluminium or paper foil, and spread it the bread and top it with the scrambled egg. For the finishing touches, put some white onion and baby radish then place the other bread on top.
Tips: If you want to add more flavor or crunch on it, you can always add nuts or any seeds on it. These two are also high in good fats, so you can assure to stay healthy and fit.
Step 4: Cut a piece of paper or aluminium foil and wrap the avocado and egg sandwich.
You’re ready to go then!
Some people are hesitant to eat healthy food because it looks boring and doesn’t taste good.
But it doesn’t have to be that way because there are tons of healthy recipes available out there that you can choose from.
Don’t put your health on risk, start planning your lunch meal now!
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