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Five Minute Healthy Lunch


Happy Sunday everyone! Hopefully you’re prepping food for the week and getting ready for a healthy start to the week. Here is another example of a complete meal. For us, convenience is a big deal.  With Rachel taking care of the house, kids, and me working from home during the day or on the road some meals have to be quicker than others. This is one of them.

Turkey Guacamole Wrap – Less than 300 calories!

This one is very simple with three items:


1. Oscar Meyer Delifresh Honey Smoked Turkey Breast

2. 100 Calorie Pack of Guacamole

3. Mission Extra Thin Corn Tortilla


First weigh your turkey breast:


For me I use 3 oz. but the serving size is 2 oz.

Then heat up the tortilla in the microwave for about 10 seconds and spread the guacamole packet evenly over the two tortillas.


Looks gross, but tastes great. Smile

Then add the turkey breast slices you weighed:


Then roll it up and you are ready to eat!


Here is the breakdown as shown:

  • 3 oz. Turkey Breast – 90 Calories
  • 2 Thin Corn Tortilla – 80 Calories
  • 1 Packet of Guacamole – 100 Calories

For a grand total of only 270 calories.

If you want more flavor add your favorite salsa, hot sauce, throw a few veggies in there, or even some jalapeños.

Yes, there is some fat in the guacamole. Yes, there are some carbs in the tortillas. Carbs and fat are not evil. Well, in wrong quantities they can be. But, it is good to have some fat in your diet. If you don’t like guacamole use avocadoes or tomatoes, or even both.

For me personally this has no wheat, dairy or gluten so its in my meal planning. You can always choose some cleaner more organic options as well.


Chips and Salsa



I know there has been a ton of “food” questions as that was not covered on our show. Well welcome to the first of MANY food posts. I know for me personally 80% of my success was based on food. So you’ll hear some good and some bad, some things that may sound a little crazy and some that just sound delicious.

For me I like chips and salsa. Love chips and salsa. While salsa is a great food to have around you should check out the sodium content. The salsa in a jar are usually much higher in sodium. (More about why sodium sucks in a later post). I get my salsas in the deli or produce section. They are fresher, refrigerated and usually have a bit less sodium.

The challenge is the chips! Those damn tortilla chips climb up there really quick when it comes to calories. Usually close to 170 calories for 10 chips. Lets face it, I could never eat just ten, let alone one. One of the solutions I came up with this year is Carrot Chips and Salsa. With carrot chips you get the crunch and something to scoop up the salsa with without all the calories. (Works great for hummus too!)

Sounds strange but very effective. Lets do the math:

The entire container of salsa pictured is 160 Calories. The entire bag of carrot chips pictured is 175. Grand total if you pig out and finish all the chips and lick the container empty is 335 calories. I promise if you do finish it all you may be in the bathroom in a few hours. I speak from experience. :)

Where as if you went with tortilla chips and finish half the bag and all the salsa you are looking at over 1200 calories on average.

Lastly if you are really trying to “lock it down” use celery sticks instead of carrot chips.

Hope this helps and as usual would love to hear your feedback and questions!