I am not a professional chef or photographer, so the images you’ll see are how the meals come out looking as I serve them to my family. Hope that’s ok…
Main Meal: Boost Your GABA: 4 Ingredient Power Lunch Ingredients
- 5.3 oz container (or 1 cup) of soy yogurt
- 1 tbsp walnut chips
- 1 tbsp sliced almonds
- ½ cup canned citrus salad (fruit only, no juice)
- Set out a bowl
- Empty the yogurt container or spoon out 1 cup of yogurt into the bowl.
- Measure out the walnuts and almonds and sprinkle on top of yogurt.
- Using a fork, measure out ½ cup of only fruit slices from the citrus salad and place on top.
- Mix together.
- 1 serving means everything in the bowl
- 410 calories
- 21 g fat
- 45 g carbs
- 33 g sugar
- 13.5 g protein
Add protein: Try adding in chia seeds, but those will add about 60 calories per tablespoon, but contribute an additional 2 gram of protein on average. And of course adding in your go-to protein powder can always be a way to boost the protein in this lunch.
Add veggies: I’d recommend adding veggies as your side. Come crisp carrots or sliced peppers with a little hummus would make for a nice texture change from the creamy yogurt.
Prep and serve details: If you aren’t buying pre-chopped walnuts or almonds, go ahead and chop them up in advance for a faster assembly time when it comes to putting your lunch together.
Other notes: Why not dairy-based yogurt? Well, I was doing research on boosting GABA soy-based foods were recommend more often than dairy. Why boost your GABA? GABA is a neautransmitter that has a calming effect on your central nervous system. So, a mid-day lunch break is the perfect time for a little mid-day nervous system break as well.