Perpetual Wellness Episode 16: What’s For Lunch?
Perpetual Wellness Episode 16 discusses how to keep up with your wellness with a healthy lunch!
We’ve all been there — it’s lunchtime, your energy’s dipping, and your brain whispers, “Just grab something quick,” but the key to feeling great all day isn’t a quick fix — it’s a balanced lunch.
This means combining three simple components: a protein, a carbohydrate, and a vegetable. Together, they fuel your body, support focus, and help you glide through the afternoon with steady energy instead of a slump.
Let’s take a look at what this actually looks like on your plate — and why each piece matters.
Protein: The Power of Salmon
The star of the plate — and rightly so — is salmon. Beyond its rich flavor and versatility, salmon is one of the most nutrient-dense proteins out there.
Why it’s so good for you:
High-quality protein: Essential for muscle repair, immune health, and keeping you full.
Omega-3 fatty acids (EPA & DHA): These are the good fats that support brain function, reduce inflammation, and promote heart health.
Vitamin D & B12: Both vital for energy production and mood regulation — especially important if you’re often indoors.
Antioxidants like astaxanthin: Help combat oxidative stress and may even support skin health.
💡 Perpetual Wellness tip: Bake or grill your salmon instead of frying to retain nutrients and keep it heart-friendly. Pair it with herbs, lemon, or a drizzle of olive oil for simple, clean flavor.
Vegetables: Crisp, Fresh Romaine Lettuce
Next up: romaine lettuce — the refreshing green that’s more than just a salad base. It’s light, hydrating, and sneaks in a nice micronutrient boost. You can make your salad with whatever lettuce is your favorite, but here are a few reasons romaine is my go to salad lettuce:
Why romaine deserves a spot at your table:
Hydration hero: It’s about 95% water, helping keep you hydrated throughout the day.
Rich in vitamin A and K: These support healthy vision, skin renewal, and strong bones.
Folate and fiber: Help digestion and cellular function, and support balanced mood and brain function.
Low-calorie, high-nutrient: Perfect if you’re looking to eat light without missing out on nutrition.
💡 Wellness twist: Add colorful veggies — cherry tomatoes, cucumber, shredded carrots, or avocado — for extra antioxidants and texture.
Carbohydrate: The Sweet Power of Sweet Potatoes
The final pillar of this balanced lunch is the vibrant sweet potato — nature’s energy booster that doesn’t cause the crash.
Why sweet potatoes are such a smart carb:
Complex carbohydrates: Provide slow, sustained energy instead of a quick spike and crash.
Beta-carotene: Converts into vitamin A, supporting your immune system and skin health.
Fiber: Keeps you feeling full and supports gut health.
Potassium & magnesium: Electrolytes that balance hydration and muscle function — especially helpful if you’re active.
💡 Serving tip: Roast them with olive oil and a sprinkle of cinnamon or paprika for extra flavor (and antioxidants!).
Why This Combo Works
Together, salmon + romaine + sweet potatoes form a nutritional powerhouse:
Balanced macronutrients — protein, carbs, and healthy fats in harmony.
Micronutrient diversity — vitamins A, D, K, B12, magnesium, and potassium all on one plate.
Steady energy and mood stability — slow-burning carbs, high-quality protein, and nourishing fats keep blood sugar balanced.
Digestive and cognitive support — fiber and omega-3s work together for a healthy gut and a clear mind.
In short: this isn’t just lunch — it’s fuel for your body, clarity for your mind, and a small daily investment in long-term wellness.
A Perpetual Wellness Takeaway
A “balanced lunch” doesn’t have to be complicated — it’s simply mindful eating with purpose.
By focusing on whole foods that deliver real nutrition, you naturally feel better, perform better, and recover better.
So next time you’re packing lunch, think of this trio — salmon, romaine, and sweet potatoes — as your midday power team. Bright, flavorful, balanced, and wholly nourishing.
Here’s to lunches that keep you fueled, focused, and perpetually well.