Nutrition Packed Lunch Salad

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Everyone’s probably heard the old adage that you need to wait 30 minutes to swim after you eat. My lifestyle simply does not permit this sort of eat/workout separation. I head to the pool everyday at lunch for a swim and bracket that with eating on both ends. It wouldn’t work if i had to wait a half an hour before hopping in the water. It seems the main reason for this is mainly that our diet consists, in large part, of high calorie, starchy, heavy foods. What I need though is a meal that is easy to eat, light and packed with the essentials to keep me in a healthy and fit state, and I believe I have found it.

It’s no secret that nutritionally dense fresh foods benefit you in many ways. Leafy greens, vegetables, spices etc are incredible the way they are both low calorie and packed with everything your body needs to build, recover and stay healthy. So what I did was craft a salad that was both light on calories and complex carbs and dense in the things my body needs to keep up a high level of fitness and endurance. What I found is that I can eat half of the salad right before I hit the water and have no noticeable stomach problems, cramping or other negative effects while I’m pushing myself pretty hard. I came across this almost by accident out of necessity and the lack of time for everything, but have since found that many endurance athletes have come to the same conclusions…Here’s the recipe.

    • 1 Handful of baby leaf spinach, chopped


    • 2 Leaves of fresh kale (cut off stem and chop)


    • 1/4 red onion, chopped


    • 1 roma tomato, cut up to your preference in size


    • 1 clove of garlic, diced


    • 2 hard boiled eggs cut up


    • 1 teaspoon of cayenne pepper (less if you don’t like it spicy)


    • 1 teaspoon (or less) of ginger powder


    • 1 teaspoon (or less) unprocessed sea salt


  • Sprinkle some feta cheese on top

This recipe should make the right amount to fit in a standard gladware/tupperware plastic or glass lunch container. I’ve found that you can pre-make the whole thing and refrigerate overnight or premake everything but the eggs, tomato, feta and spices and refrigerate for a couple days and it stays pretty firm and fresh tasting.

NOTE: Pair this with some Cora Bars as an afternoon snack that is a lot more calorie dense but still super healthy.

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