I was so busy on my presentation this morning I looked up and didn’t have enough time to go to the gym!! So I went running instead (which shaves about 20 minutes in transit/transition time). It was a GLORIOUS run – I even wore shorts and a t-shirt!! I did about 4.5 miles in the sunshine 🙂
My lunch was amazing in all ways. I think there are several keys to leaving a meal satisfied –
Stomach is happy. – You are on your way to being full. Hunger is gone.
Mouth is happy. – The meal tasted great. There was a variety of flavors to satisfy all of the taste areas on the tongue.
Mind is happy. – You enjoyed the eating process. The atmosphere was pleasant. You ate foods that your body appreciated receiving. The meal left you feeling good about your self.
Today’s lunch definitely hit all 3 for me!
The centerpiece was a Salmon Pasta Salad. Yesterday I cooked 2 oz of rigatoni (and they turned out perfectly doughy for me today!) and seared some fennel bulb, zucchini and green bell pepper in a skillet. I made a quick “dressing” with 1 oz of yogurt, zesty mustard and dried dill. And topped it all with a tbsp of capers (which add a punch to ANY dish), a handful of baby spinach, and half a can of wild salmon.
On the side I had fresh orange
And Fage
I think I hit all the food groups today, but I might be missing out on healthy fat – but I guess salmon counts for that! Believe it or not, this meal was only 500 kcal! Plus 16 grams of fiber and 35 grams protein. And I enjoyed it with a dose of sunshine for dessert.
Along with Cooking Light…
BethT says
MMM, rigatoni is so good and chewy. Looks tasty! I love pasta salad made with tuna….will have to try salmon.
Amandamoo says
Huh, I guess I’m going to have to give this tuna/salmon pasta salad thing a try. I struggle to have enough carbs in my lunches unless I have a sandwich so this seems like it would be a good way to change it up.
Thanks again Kath, as usual you add so much to my day : )
Kristie says
I like your satisied meal keys. I’ll have to think about those more often when planning out what I’m going to eat so I can enjoy my meals more!
And that pasta salad sounds super good and like such a good springy meal!
Lesli says
I have to share my lunch story with everyone because I am just so excited about it! I have been reading/seeing things about artichokes a lot lately and really wanted to try one. (I used to be a very picky eater and have just recently started to try new things, best decision ever!) So my boss took me to lunch today and I ordered an artichoke heart, gouda, red pepper, and spinach wrap and it was AMAZING!!! And Kath, I love your keys to a satisfying meal, I def experienced them today!
Does anyone have any ideas of things I can try with artichoke now that it is my new love??
Heather says
Ooh, I was just trying to come up with what to make for dinner tonight… and we most definitely have tuna, pasta and capers 🙂
Thanks for all the great ideas!
Kelly T says
i love artichokes. I just trim them, steam them, eat the leaves plain or dip them in a little bit of plain yogurt with lemon. Then when you get to the end, scrape out the pricklies and eat the heart, which is of course the best part. I love artichokes, they are like a a whole production to eat.
my dad always dipped them in melted butter or mayonnaise. ick.
rhodeygirl says
yum! Kath you are a really amazing/inspirational volume eater.. I just finished the Volumetrics book and I love all the ideas etc… but you do an even better job than the recipes in the book in my opinion!!!!
Lesli- I like to make ground turkey with sun dried tomatoes and lots of artichokes.. sometimes on its own and sometimes as a sauce for pasta.. just brown the ground turkey, take it out.. add the artichokes and tomatoes.. cook for a few and season of course, add the turkey back, maybe a splash of chicken broth or white wine… let it cook for a few and mmm so tasty.. i also add baby spinach at the end sometimes…
Cara says
I love those kinds of runs. I hope to be getting in one of those today with the shorts on and a t shirt. Woo hoo.
Karen says
That salad looks yummy! I love the addition of the fennel seeds. And I love a happy mouth after lunch, it totally stops the afternoon munchies!
Ally says
That pasta looks amazing!
I just finished 4 miles in the sun… I am sweating like it’s summer!
(I love the colorful posts!)
claire says
Who here eats their lunch at their desk? What do you do to make it feel like lunch rather than munching through your work or nyt.com or katheats.com :)?
I usually go for a walk after I finish my meal, but sometimes the eating process feels the exact same as my job!
Serena says
Lunch looks good! I just made the spinach salad w/maple dressing from that Cooking Light and it was super tasty! Kelly T – what happened to your blog???
christine says
Oh my gosh that pasta salmon dish looks so yummy!!
Ellen says
Your lunch looks great. I have embraced volume eating once again and am thrilled with it!
Today for lunch I had 1 cup of broccoli with mushrooms, jalapenos, and chickpeas. On the side I had a whole wheat pita dipped in hummus and for dessert I had fage and an apple. All for roughly 450 cals and I feel like I had a huge meal but feel less weighed down than if I had anything else.
I just wanted to share that your habits are rubbing off! I took a walk during lunch and broke a sweat since it was so hot out. I loved it!
VeggieGirl says
so glad that you got a chance to go for a run, and that your mouth, stomach AND mind are all equally contented :0)
bikergurl says
I love those keys to being satisfied!
Like Claire, I usually eat in front of my computer, but I don’t have any tips for making it feel like a mealtime. I just do it because I’m a student and I don’t really have a table!
Nick says
I agree about a meal satisfying several different areas. It’s also all about not being TOO full. That sorta ruins it for me when I do that. Even if it was healthy food, I still feel a little crappy for a while. Nice light lunch though.
– The Peanut Butter Boy
Leah says
Oooooh, is that a new Cooking Light?! Would I have received it in the mail today? It’s been pouring since noon so I haven’t ventured out to the mailbox, but if a new issue is out there waiting for me, I might have to venture……..
Also I have a question about Fage. I see it in my favorite grocery store all the time. What does it taste like? Is it like a thick, plain yogurt? Would you/could you (in a train?– just kidding, couldn’t resist the Dr. Suess reference) use it in a smoothie? ~ Leah 😉
AshleyH says
I am a student too and I always try to get outside for my meals between classes. It is so much more enjoyable even if you have to eat it off of your lap. Also put everything you have out it will make you feel more like you are sitting down to your meal. Lastly, think about your meal and what is going into your mouth. In other words find ways to enjoy yourself while you eat.
PS Kath I love all the colors!!
Romina says
That creamy pasta looks so good! I really admire your positive outlook on food, it’s inspirational. =)
BethT says
Leah, to me Fage is a bit more tart than regular plain yogurt. Kinda more sour creamish? I have used it in smoothies, though – gives them a great richness.
babycakes says
Marcy, I responded in this morning’s thread but in case you don’t see it there I am copying my response here: 🙂
Marcy, sorry I couldn’t respond to your comment until now – it’s been a busy day! I can totally relate to feeling self-conscious about being the only (or so it often seems) one who isn’t drinking. At this point in my life I feel totally confident in my decisions and who I am. Drinking is just not something that appeals to me – never has. I don’t feel bad or feel the need to explain/justify it to anybody. Anyone who gives me a hard time about not drinking (or being vegan or being health-conscious or any other lifestyle choice) is just not worth my time and is not a true friend. (Thankfully, this almost never happens anyway). I am very content with how I live my life and that is what matters! I hope you don’t let other people get you down with their comments or opinions. You have absolutely nothing to feel bad about or apologize for! 🙂
babycakes says
Kath, it beautful and sunny here too! It seems Boston has been a big ice box for months so this 70 degree weather and sunshine was such a nice treat!
I couldn’t agree more about your keys to meal satisfaction. Those are what I strive for in every meal, and fortunately I usually succeed!
Hope you’re having a wonderful evening 🙂
amber says
that salmon salad looks delicious, kath!! believe it or not i have a hard time finding wild canned salmon without the bones. i just can’t deal with a spine staring back at me so i end up buying the 3oz individual wild pouches which are more expensive. what brand of canned salmon do you use? thanks!
Kath says
Amber,
We get ours from Costco, but I’ve had the Chicken of the Sea brand and didn’t see any bones. I always get the wild salmon – not sure which kind even has the bones??
Kath
amber says
hey kath, thanks for the reply. i live in brooklyn and shop at local mom&pop grocery stores. i guess the wild boneless canned salmon is pretty easy to find; i’m just not looking in the right places! i usually buy chicken of the sea tuna in water but haven’t seen the salmon; i will keep looking. thanks much!