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Quick & Easy Workday Lunch: Caesar Salad Wrap with Rotisserie Chicken

When the workday gets busy and I want something satisfying, nutritious, and—most importantly—delicious, that’s where this quick and easy lunch comes in!

For today’s meal, I paired a Caesar salad kit with some convenient rotisserie chicken and wrapped it all up in a Joseph’s pita. And it took less than 5 minutes from start to finish!

Here’s how it all came together:

  1. Grab a Caesar Salad Kit: I love how these pre-packaged kits make it easy to get my vegetables without any extra prep. All the essentials are included—crunchy romaine lettuce, Caesar dressing, parmesan cheese, and croutons. It’s the perfect base for this lunch.

  2. Add Rotisserie Chicken: Rotisserie chicken is a total game-changer when it comes to quick meals. It’s already cooked, tender, and packed with flavor. I shredded a handful and tossed it straight into the wrap on top of the salad.

  3. Wrap it Up: Instead of using traditional bread, I wrapped everything in a Joseph’s pita. These pita wraps really help to hold everything together in a neat, compact way.

In less than 5 minutes, I had a balanced meal that hit all the right notes: crunchy, creamy, savory, and satisfying. Not only was it quick to prepare, but it was also packed with protein from the chicken and full of flavor and crunch.

Do you have any go-to workday lunch hacks? I’d love to hear what you’re making for lunch when you need something quick and easy!

A lot of my clients—especially fellow parents—who enter my virtual office often bring up meal planning and preparation as a major topic. Whether it's finding time to cook or staying on track with their nutrition goals, many are looking for simple, quick, and balanced meals like this one. It’s always great to share tips like this Caesar wrap to help make healthy eating more manageable during busy workdays!

Creating a Healthy Body Image by Practicing Body Respect

The phrase “healthy body image” is somewhat misleading. A healthy body image is not one narrowly-defined body type or size. It goes beyond your physical appearance, and it’s rooted in how you feel about yourself. A healthy body image stems from personal satisfaction with your body and comfortableness with the way you look. 

If you flip through fashion magazines, or go clothes shopping, it may be difficult to believe that a healthy body image can be independent of weight. Often it feels like every model or mannequin is uniform in size, shape, and height. Despite progress in body diversity representation, weight is still a highly stigmatized quality. 

Internal and external pressures can drive our insecurities and lead to a negative body image, where we don’t feel good in our own skin. Let’s be honest, everyone has something that they dislike about themselves, which makes it challenging to unconditionally love ourselves. Thus instantly loving yourself may not be attainable, nor may it be the solution. 

Luckily, we can focus on building respect for our bodies in order to achieve a healthy body image. Rather than ignoring perceived flaws, we accept our physical appearances and learn to properly take care of ourselves. Body respect goes hand in hand with other non-diet approaches to health. The Health At Every Size (HAES) method celebrates body diversity, and asserts that health and wellbeing do not have to begin with weight status, size, nor physical appearance. It’s best to be physically and emotionally healthy regardless of weight. Additionally, eating intuitively teaches us to listen to our bodies instead of scorning them.

Ultimately, dieting boxes us in, restricting personal relationships with food and our own bodies. It can make us feel like we are not beautiful nor seen until we look a certain way. Rather than being consumed by insecurities, body respect teaches to celebrate the qualities that make you unique. 

To create and sustain a healthy body image, here are the areas you can practice body respect:

  1. Nutrition - honor your hunger cues. Eat what you want, when you want to eat it, and stop when you feel full.

  2. Physical Activity - Find a method of exercising you enjoy, whether it be walking, yoga, or hiking. Exercise based on the way it makes you feel, not on the way you look. 

  3. Expression - Show off your personal style and wear clothes that are comfortable to you. 

  4. Appreciation - Think of all the things your body allows you to do every day. Share words of kindness and encouragement with yourself. 

Interested in finding out other ways you can personalize and actualize your methods of body respect? 
Schedule a discovery call with an intuitive eating HAES dietitian here: