My 3 Favorite Nutritious Lunches (that are easy to make!)

Mar 25, 2024

I am both an athlete with asthma and a busy business owner, not just running one, but two businesses! Therefore, I need to have healthy and nutritious lunch options available to me at all times. Otherwise, just like other busy business owners it can be super easy to default to either not eating lunch at all, or eating out (which in my opinion are both missed opportunities for nutrition). So today I am going to share my 3 favorite nutritious lunches that are easy to make.

Cooking has always been a passion of mine, but the constraints of time often make it challenging to prepare nutritious meals that cater to my athletic and health needs. This has led me to develop a repertoire of easy-to-make, nutritious lunches that support my lifestyle. Nutrition plays a pivotal role in managing my asthma and supporting my athletic performance. I've learned that certain foods can help reduce inflammation, a key concern for asthma sufferers, and provide the energy needed for my training regimen. My approach to nutrition is centered around protein-rich meals, with a keen eye on the balance of fats and carbohydrates.

Salmon and Sardine Pasta Salad

One of my go-to meals is a salmon and sardine pasta salad. This dish is rich in omega-3 fatty acids, which are known for their anti-inflammatory properties. Using canned salmon and sardines from Costco allows for convenience without sacrificing the quality of protein. The addition of pasta, avocado mayo, and a variety of vegetables like bell peppers and arugula, rounds out the meal with a good balance of carbs and healthy fats.

Protein is the cornerstone of my diet. As someone who weighs 160 lbs, my goal is to consume between 140 to 180 grams of protein daily, based on my activity level and muscle-building goals. This focus on protein helps ensure that my body has the necessary building blocks for recovery and growth.

Calories - 1,600-1,800 (400-500 / serving) 

Protein - 124g (30g-35g / serving)

Fat - 41g (8g-12g / serving) 

Carbohydrates - 195g (40g- 50g / serving)


  • 2x Kirkland Pink Salmon Cans
  • Ix Season Wild Caught Sardines Can
  • 8.5 ounces of Garofalo Organic Pasta
  • 1x Bellpepper
  • 1⁄2 can of BlackOlives
  • Ix cup of Spinach
  • 2x tbsp of Avacado Mayo
  • 4x tbsp of pickle juice
  • Salt and Pepper to taste

Black Bean and Egg Burritos

Another staple in my diet is black bean and egg burritos. Eggs are a superfood in my eyes, providing high-quality protein along with essential nutrients. Black beans add fiber and additional protein, making these burritos a satisfying meal that supports my energy needs throughout the day.

Calories - 1,500-1,700 (350-450 / serving) 

Protein - 81g (20g-22g / serving) 

Fat - 73g* (15g-18g / serving) 

Carbohydrates - 184g (40g-50g / serving)

* Depending on your oil consumption


  • 4x Flour tortillas
  • 2x tbsp of olive oil (for cooking in the pan)
  • 6x Eggs
  • Ix Can of black beans
  • 1⁄4 Large Onion
  • 1⁄2 Bell Pepper
  • 4x tbsp of Greek Yogurt (healthy sour cream alternative)
  • Salsa
  • Salt and Pepper to taste

Sausage and Peppers with Rice (and Salad)

Lastly, I frequently prepare sausage and peppers with rice. Opting for chicken sausage over pork reduces the fat content without compromising on protein. This meal, complete with brown rice and bell peppers, offers a well-rounded mix of protein, carbs, and vegetables. It's simple to make and can be easily adjusted to fit dietary needs or preferences.

Calories - 1,000-1,500 (350-500 / serving) 

Protein - 90g (30g / serving) 

Fat - 50g* (16g / serving) 

Carbohydrates - 120g (40g / serving)


Sausage and peppers

  • Ix tbsp of olive oil (for cooking in the pan)
  • 3x Chicken Sausages
  • 1x Bell Pepper
  • 1⁄4 Onion
  • Ix Cup of brown rice
  • Salt and Pepper to taste


  • Ix Cup of Spinach
  • 8x Cherry Tomatoes
  • 1⁄2 Medium Cucumber
  • 2oz Feta Cheese

It's also about nurturing your body with the right foods that support lung health, reduce inflammation, and provide the energy needed to excel. For me, focusing on a protein-rich diet has been key to achieving my athletic goals while keeping my asthma in check. In sharing my story, I hope to inspire others living with asthma to see that with the right approach to nutrition and health management, it's possible to achieve your athletic aspirations. Remember, it's not just about the challenges you face but how you choose to overcome them.


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