Update food_related/lunch_ideas.md

food_related/lunch_ideas.md

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+# Quick and Nutritious Smoothies for On-the-Go
+
+| Smoothie Name | Ingredients | Prep Time (1-3) | Nutrition (1-3) | Satiety (1-3) |
+|---------------|-------------|-----------------|-----------------|---------------|
+| Green Power Smoothie | - Spinach or kale<br>- Banana<br>- Greek yogurt<br>- Almond milk<br>- Chia seeds | 1 | 3 | 3 |
+| Berry Protein Blast | - Mixed berries<br>- Vanilla protein powder<br>- Almond milk<br>- Oats<br>- Honey (optional) | 1 | 3 | 3 |
+| Tropical Sunrise | - Mango<br>- Pineapple<br>- Coconut water<br>- Greek yogurt<br>- Turmeric (pinch) | 1 | 2 | 2 |
+| Chocolate Banana Energizer | - Banana<br>- Cocoa powder<br>- Peanut butter<br>- Milk (dairy or plant-based)<br>- Oats | 1 | 2 | 3 |
+| Veggie Vitamin Boost | - Carrots<br>- Apple<br>- Ginger<br>- Orange juice<br>- Flax seeds | 2 | 3 | 2 |
+| Creamy Avocado Smoothie | - Avocado<br>- Spinach<br>- Banana<br>- Almond milk<br>- Honey | 1 | 3 | 3 |
+| Coffee Breakfast Smoothie | - Cold brew coffee<br>- Banana<br>- Oats<br>- Almond butter<br>- Cinnamon | 1 | 2 | 3 |
+| Immune Booster | - Orange<br>- Carrot<br>- Ginger<br>- Greek yogurt<br>- Turmeric | 2 | 3 | 2 |
+
+Prep Time: 1 = Quick (under 5 mins), 2 = Moderate (5-10 mins), 3 = More involved (10+ mins)
+Nutrition: 1 = Basic, 2 = Good, 3 = Excellent (based on variety of nutrients)
+Satiety: 1 = Light snack, 2 = Filling snack, 3 = Meal replacement
+
+Additional Tips:
+- For quicker morning prep, pre-portion smoothie ingredients into freezer bags.
+- Use frozen fruits to make smoothies colder and thicker without ice.
+- Add a handful of leafy greens to any smoothie for a nutrition boost.
+- For extra protein, include Greek yogurt, protein powder, or silken tofu.
+- Use a good quality, leak-proof travel cup for easy transport.
+
+---
+
 # Healthy Grab-and-Go Lunch Options
 
 | Option | Description | Portability (1-3) | Nutrition (1-3) | Prep Time (1-3) |