15 min meal: Salmon with Raviolis
What we’re eating: 4oz of Atlantic Salmon, Spinach + Ricotta Raviolis, and a mix of Kale + Spinach.
Why we’re eating it: It’s packed with protein, essential fats (omega3 fatty acids that we need for proper immune function and healing), and a nice chunk of your daily vitamin C (~34% DV; more immune function!) and iron (16% DV; red blood cell function, energy).
When we’re eating it: The raviolis do have extra non-essential simple carbs (aka sugar) so they’re a great option for restoring glycogen fuels after your workout/hike/long dog walk/marathon conference where you had to pace back and forth across the stage for an hour. Also a good option for before the gym or a long afternoon of running errands.
What if you’re not moving around? Can you still have those simple carbs? Yes. If you are following a low-carb diet for whatever reason (induce ketogenesis, help manage migraines, soothe that gut, reduce inflammation, or swap keto quotes with your gym bros who don’t even know about the biochemistry bruh), this meal is coming in at 31g of simple carbs. Your total number of simple carbs is going to depend on other parts of your lifestyle, but 50g of carbs/day will still allow most people to maintain ketogenesis. Add 5-15min of moving around after the meal to encourage your muscles to take up the glucose, stabilize blood glucose levels and keep those insulin levels low.
