Giada’s lunch “formula” builds a bowl from greens, protein, starch, fruit and crunch.Staples like canned fish, beans and frozen veg make the method work anytime.Use leftovers plus olive oil and seasoning to boost flavor and cut food waste.
I believe in meal prepping, but I also believe in spontaneity. Sometimes it’s nice to have a lunch plan in place, but sometimes it’s nice to keep staples in the fridge, freezer and pantry so I can easily throw something nourishing together. It seems I’m not alone in this approach either. Giada De Laurentiis just shared that she uses a simple no-recipe strategy similar to mine, and I’m here for it.
De Laurentiis recently shared her “formula” for creating a nourishing lunch on Instagram. Instead of relying on a recipe or meal plan, De Laurentiis stocks her kitchen with a variety of foods that can easily be combined to make a delicious-looking bowl. She begins with a base of mixed greens—whatever is on hand—then some kind of protein, a leftover starch, fruit and something crunchy like nuts. She ties it all together with a simple dressing, which in this video is just a bit of extra-virgin olive oil and seasoning.
It’s a good strategy and as a registered dietitian, I love the range of foods she includes, which offer a variety of nutrients. Since many of us fall short of meeting the recommended five servings of fruits and vegetables per day, filling your plate with mixed greens and fruit is a great starting point.
Adding a lean protein like the rotisserie chicken De Laurentiis uses ensures the meal will satisfy and keep you full for longer. Leftover cooked grains, like De Laurentiis’s quinoa, add fiber, antioxidants and B vitamins to the meal, as well as lovely texture. The nuts add a satisfying crunch to keep the meal interesting while also providing some healthy fats. Finishing the dish with good olive oil and herb-infused salt adds to the simplicity, but also seasons these simple ingredients without overpowering them.
Of course, we can’t all have a refrigerator full of fresh ingredients, so I suggest using De Laurentiis’s formula as more of a guide than a rule. Fresh greens are great, but if you don’t have them, stock up on your favorite frozen vegetables to use as a base.
As for fruit, keep canned versions, packed in their own juices, in the pantry or use unsweetened dried fruit. There are plenty of delicious canned proteins too—try tuna, salmon, sardines, chicken, black beans or garbanzo beans (chickpeas), for example. A seasoned salt is nice, but sea salt or kosher salt will also work. For an extra pop of flavor, add a splash of acid from vinegar or citrus to round out your dish! Also, don’t forget those leftovers—they’re also a great way to build your lunch and prevent food waste!
Need some inspiration for your next lunch bowl? These simple recipes will definitely help you make something delicious out of your favorite pantry staples.
Dining and Cooking