Lunches That Love You Back

Midday Meals That Keep You Going

LUNCHES THAT LOVE YOU BACK - MIDDAY MEALS THAT KEEP YOU GOING

A Quality Lunch Helps Every System Continue Running Smoothly

Many people eat breakfast with good intentions, only to sabotage the rest of their day with a rushed lunch. Maybe it's fast food between errands, a vending machine snack, or skipping lunch altogether because you're "too busy."

The problem is that your body doesn't simply stop needing fuel because your schedule is full. Lunch is your opportunity to refuel your brain, stabilize your blood sugar, and provide lasting energy for the second half of your day. A balanced lunch also helps reduce afternoon cravings, making it easier to avoid reaching for sweets or processed snacks later.

A healthy lunch doesn't have to be complicated. In fact, many of the best lunches are leftovers from dinner, hearty salads with lean protein, soups, or wraps made with whole-food ingredients.

Think of lunch as maintenance for your Human Engine. A quality lunch helps every system continue running smoothly.

This Week's Featured Recipe

Mediterranean Chicken Salad

This colorful salad combines grilled chicken, cucumbers, tomatoes, olives, feta cheese, olive oil, and fresh herbs over crisp greens.

Why We Chose This Recipe

✔ High protein

✔ Rich in healthy fats

✔ Mediterranean inspired

✔ Blood sugar friendly

✔ Perfect for meal prep

Fresh vegetables provide fiber while lean protein helps you stay satisfied for hours. Olive oil contributes heart-healthy fats, making this a meal that's both delicious and nourishing.

Where to find this recipe: feelgoodfoodie.net

RECIPE INFORMATION

4 SERVINGS

20 MINUTES PREP TIME

10 MINUTES COOK TIME

30 MINUTES TOTAL

Ingredients

For the chicken and dressing:

• ¼ cup plus 3 tablespoons olive oil divided

• 1 garlic clove minced

• 1 tablespoon plus two teaspoons red wine vinegar divided

• 1 tablespoon plus 1 teaspoons oregano divided

• 1 teaspoon dried dill

• ½ teaspoon salt

• ¼ teaspoon black pepper

• 1 pound boneless skinless chicken breast

• ½ small shallot minced

• 2 teaspoons Dijon mustard

• 1 lemon zested and juiced

To assemble:

• 3-4 cups Romaine lettuce chopped

• ½ cup crumbled feta cheese

• 3-4 Persian cucumbers diced

• 2 ripe plum tomatoes seeded and diced

• ½ red onion thinly sliced

• ¼ cup pitted kalamata olives sliced

• 2 tablespoons chopped fresh dill

Instructions

1. Make the chicken marinade. In a medium bowl, mix ¼ cup olive oil, garlic, 1 tablespoon red wine vinegar, 1 tablespoon dried oregano, dill, salt and black pepper. Add chicken and toss to coat. Let sit for 15 minutes or up to 4 hours.

2. Meanwhile, make the salad dressing. Mix shallot, Dijon, remaining 2 teaspoons red wine vinegar, remaining 1 teaspoon dried oregano, lemon zest, and lemon juice. Stream in remaining 3 tablespoons olive oil while whisking until emulsified.

   
   

Recipe Tips:

• Storage: The grilled chicken will keep well in the fridge for up to 4 days. Don’t dress the salad until you are ready to serve.

• My Top Tip: Don’t skip the marinating time. Even if you just marinate the chicken for 15 minutes, it will really help to tenderize the chicken to make it more juicy. There’s also an added benefit of reduced cooking time!

• The chicken should be at room temperature when you add it to the pan. If you are only doing a short marinade (up to 1 hour) they can be left at room temperature. If you add cold chicken to a hot grill pan, it can result in a tough texture.

• Let the chicken rest for 5 minutes after you cook it. Remove it from the pan and tent it loosely with foil. This will allow the juices to redistribute so when you slice it, it’s nice and juicy and not dry at all.

• Invest in a good thermometer. No one likes to second guess if chicken is cooked through. Using an instant read thermometer will allow you get perfect grilled chicken every time. You want to remove it from the grill when it reaches 160˚F. As it rests it will rise to 165˚F.

"Real food doesn't have ingredients. Real food is ingredients." — Jamie Oliver

This week's Healthy Kitchen Challenge

Prepare your lunch at home at least three days this week.

Notice:

• Your afternoon energy

• Your hunger levels

• Your concentration

• Whether you snack less

Small changes repeated consistently create lasting health.

Nutrition Spotlight: Cucumbers: More Than Just Crunch

Cucumbers are nearly 95% water, making them one of the most hydrating vegetables you can eat.

They're naturally low in calories while providing vitamin K, potassium, and antioxidants that help reduce inflammation.

Their crisp texture also makes meals more satisfying without adding unnecessary calories.

Human Engine Tip: Fill half your lunch plate with colorful vegetables before adding protein and healthy carbohydrates.

Healthy Swap of the Week

Instead of: A fast-food burger and fries

Try: Grilled chicken salad with olive oil vinaigrette.

Why?

You'll enjoy:

✔ More nutrients

✔ Less processed food

✔ Better blood sugar control

✔ More lasting energy

Dr. Gringeri's Human Engine Tip

Don’t wait until you’re starving to decide what you’re having for lunch. When we get overly hungry, we’re much more likely to grab whatever is fastest and easiest. Take a few minutes in the morning to think ahead—or prepare your lunch the night before. A little planning can make a big difference in the choices you make when lunchtime arrives.

Looking Ahead...

Next week in The Human Engine Kitchen - Simple Dinners for Busy Lives. We'll discover easy dinners that nourish your body without keeping you in the kitchen all evening.

Next week we have our third installment of the Chiropractic blog for you. Until then, stay committed to make small changes to move toward lasting results!

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Your Health Journey Continues


Thank you for taking the time to read our Living Well Series. This concludes our second rotation of our Chiropractic, Nutrition, Exercise and Recipe blog series. There will be five rotations/sets in all. Our goal is to help inspire you to make small changes that produce lasting results. Remember, good health isn't built overnight—it's built one healthy choice at a time. If you'd like guidance on improving your movement, posture, nutrition, or overall health, we're here to help. Together, we can help you keep your Human Engine running at its best. Take the next step and call our office to make an appointment. We look forward to seeing you! (408) 984-7444.

Creating health that lasts,

Richard F. Gringeri, DC