挤满的午餐可能是最令人沮丧的饭菜之一，但不一定是那样。我们发现了一个魔术配方，可用于美味的午餐，可以很好地制作剩菜，并充分利用剩菜。
First, here are a few nuggets of advice to consider before we dive into the formula. Our method is guaranteed to make tasty, nutritious midday meals — worthy of getting giddy at your desk — a reality.
PRE-PLANNING PREVENTS POOR LUNCH CHOICES
Say that three times fast! Delicious, quick lunches start at the grocery store. Give some thought to ingredients that will be easy to pack when you’re navigating the aisles. Think about filling your pantry and refrigerator with lean proteins, whole grains and lots and lots of bright, fresh vegetables. Then, when you’re cooking up dinner, make a little extra so you can reinvent your leftovers as your next day’s lunch.
生菜与沙拉成为朋友
The Lunch-O-Matic formula is best executed as a flavorful salad because a big pile of leafy greens and vibrant raw vegetables are the perfect canvas to reinvent leftover grains and proteins. This approach ensures that you get plenty of fiber-full veggies, and you stay energized throughout the day. It’s a practical way of managing extra food — and capitalizing on your time, energy and resources put into meal preparations!
SOMEONE STOLE YOUR LUNCH?
如果您发现自己没有预先包装的午餐，那么您仍然可以在站在沙拉吧时使用午餐时间指南。
THE LUNCH-O-MATIC FORMULA
Make a quick, healthy, satisfying and flavorful lunch in a snap.
从...开始
3–6 ounces of protein:This can be leftover meat, seafood or tofu you cooked up the night before or something as easy as canned tuna, chickpeas or white beans. Steamed edamame is also a great choice, as are hard-boiled eggs.
3–4杯新鲜的绿叶蔬菜:We suggest going as deep green as possible with kale, spinach, arugula and collards, but don’t forget about romaine, chopped Brussels sprouts, baby lettuces and herbs. There are also endive, radicchio and the sometimes overlooked chopped celery and shaved fennel to add flavor and texture.
ADD
1/2杯-1 1/2杯全谷物或淀粉蔬菜或水果：这些是碳水化合物密度的成分，您可以选择一种或混合并匹配它们。将1/2杯棕色，黑色，红色或白米饭扔在您的蔬菜，甚至藜麦，Bulgur，Farro或燕麦上。烤红薯，南瓜或根蔬菜添加质地和颜色。有时，我们发疯，添加谷物以及一点点切成薄片的苹果，梨或石果，以使交易加糖。
结束
1–2 tablespoons of simple dressing:We like a squeeze of lemon and a drizzle of olive oil, but mix and match your favorite juices, vinegars and oils to make your own vinaigrettes. If you’re using very sour vinegars, a little honey or maple syrup will balance out the flavors and add intrigue to your salad.
1–2 tablespoons of textural toppings:Chopped almonds, hazelnuts or pecans work beautifully here, as do pumpkin seeds or sunflower seeds. Perhaps you’re less of a crunch person and prefer creamy textures to finish your salads — try sliced avocado or crumbled cheese.
给午餐时光射击！我们可以肯定的是，它将改变您的午餐 - 甚至您对晚餐和早餐的看法也可能会改变！
