I eat the same dietitian-approved lunch almost every day. It's got fiber and protein — and is a breeze to prep in advance
This well-balanced, dietitian-approved lunch is easy to meal-prep, and you can customize the recipe's fiber and protein sources based on your tastes.
My husband and I share nearly identical lunches each weekday. Dietitian Rachel Hosie prepares a protein and fiber-rich grain bowl for both of us every week. By swapping out the ingredients, dressings, and seasonings, the bowls never become tedious. The Mediterranean-style meals align with the 80/20 nutrition guideline where she consumes nutrient-dense foods 80 percent of the time and doesn't worry about nutrition for the remaining 20 percent.
The recipe is versatile, making it easy to customize. Rachel typically prepares six servings—three for herself and three for her husband—to accommodate days when they dine with colleagues or friends. After three days of eating the same meal, she's usually ready for a change. Tahini dressing is her preferred addition for extra flavor.
Rachel plays around with dressings and protein sources, favoring a creamy tahini mixture and dishes like chickpeas and avocado for protein. She also recommends oily fish like salmon for omega-3s, which support heart and brain health. Balanced and nutritious, the grain bowls align with the Mediterranean diet, which correlates with improved cardiometabolic health and longevity. Meal prepping this dish ensures consistency and helps Rachel adhere to her balanced diet.
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