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  • Eat Drink Mississippi

Let's Do Lunch!

by Ms. Qula Madkin, MSU Extension Service


Growing up, I was always told that breakfast is the most important meal of the day, and it is essential.


But all our meals count. So, be sure to eat a nutrient-filled lunch.


Here are a few ways I like to up my lunch game.

  1. Salad. I like to make sure my salad has a capital ‘S.’ That ‘S’ stands for satisfying. I don’t want to eat a salad and still be hungry. Up your salad game by layering your leafy greens with veggies, such as peppers, onions, cucumbers, and tomatoes. To make it more filling, add a protein, such as beans, nuts, seeds, or lean meat. Try chicken, turkey, canned salmon, or tuna. You also can add whole grains like cooked quinoa or brown rice to increase the fiber. Try using spices and herbs to help decrease the amount of salad dressing you use.

  2. Pasta. Pasta is like a blank canvas and you can mix and match your favorite vegetables, healthy fats, protein, and beans. Try adding a boiled egg, marinara sauce, a simple vinaigrette, or roasted leftover veggies, such as broccoli and sweet potatoes. Add all of these for a complete nutritious meal.

  3. Grains bowls, protein bowls, veggie bowls. Breakfast, lunch, and dinner bowls have become very popular. Increase protein by using lean ground beef, turkey, or chicken.

For more nutrition information and easy recipes, visit extension.msstate.edu and join the MSU Extension Nutrition and Wellness Facebook Group.

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