Encore Worthy Lunches

By Intern Julianna Isaacson. Julianna is a current master’s student at Thomas Jefferson University studying Nutrition & Dietetics. She will be graduating in Fall of 2025. Julianna plans to pursue a career as a Registered Dietitian Nutritionist helping those with complex dietary restrictions plan and cook meals. Her undergraduate degree is from The Culinary Institute of America in Applied Food Studies with a concentration in Asian Cuisine. When Julianna is not studying or working part time as a personal chef she loves baking and spending time with her friends and family.

A day in the life of a theater worker is anything but ordinary. Between rehearsals, fittings, and impromptu auditions remembering to eat can be very difficult. Adding in trying to find a quick, nourishing, meal that doesn’t break the bank and won’t weigh you down during your star-studded performances – almost impossible. 

Remember the ACT eating tips for days that are jam-packed with rehearsals:

• Avoid-
• Foods that are hard to digest or cause indigestion. This will vary from person to person but a good rule of thumb is to avoid rich cream sauces, high-fat/fried foods, high fiber (shortly before lots of movement), and carbonated beverages. Do your best to avoid energy drinks! Stay energized by eating small, frequent meals throughout the day and staying hydrated. If you need caffeine choose tea or coffee instead.
• Choose- 
• Meals that are light yet satisfying, and easy on the digestive system. Some ideas could be salads with spinach, quinoa, and a light vinaigrette, wraps with turkey and avocado, or the recipe suggestions which are located further down in this post.
• Think-
• Lean proteins like chicken or turkey, paired with vegetables and whole grains. Plant-based proteins such as tofu or chickpeas are also a great choice.

The key to a successful rehearsal day is not just about the quality of your performance but also how well you care for yourself. Packing a satisfying, nourishing lunch is an important part of staying at the top of your game. That’s why we at The Broadway DietitianⓇ are presenting Encore Worthy Lunches: simple and delicious meal ideas for jam-packed rehearsal days. The following recipes are perfect to prepare in bulk for multiple meals to take on the go for those busy days. 

*Important food safety tip: keep leftovers refrigerated until ready to eat to prohibit the growth of bacteria. When packing to go, add ice packs.

Chicken Fajitas 

[Watch Instructional Video]

Ingredients:

3 boneless skinless chicken breasts 

1 medium onion

1 lime 

3 bell peppers- assorted colors 

3 tablespoons olive oil- divided 

1 teaspoon chili powder  

1 teaspoon smoked paprika 

1 teaspoon onion powder

1 teaspoon garlic powder

½ teaspoon black pepper

½ teaspoon cumin 

Salt to taste- start with ½  teaspoon add more if needed 

Instructions:

1. Cut the onion into slices and bell peppers into long strips. 
2. In a separate bowl combine chili powder, smoked paprika, onion powder, garlic powder, black pepper, cumin, and salt. Mix well.
3. Cut the chicken into strips and toss with the spice mixture, 1 tablespoon of olive oil, and the juice of one lime. 
4. In a large frying pan preheat 1 tablespoon of olive oil over medium high heat. 
5. Add the seasoned chicken in batches to the preheated pan and cook for about 3-5 minutes. Flipping the chicken halfway through. Avoid crowding the pan. Remove the chicken from the pan once it reaches 165 degrees fahrenheit then set aside.
6. In the same pan add another tablespoon of olive oil. Add the sliced onions to the pan and saute for about 2 minutes. Then add the bell peppers and saute for an additional 2 minutes. Add the chicken back to the pan and stir until combined. 
7. Serve with tortillas and additional lime if desired. 
8. Enjoy!

Peanut Butter Noodles 

[Watch Instructional Video]

Ingredient: 

6 oz of your choice of noodles (soba, rice noodles, or even spaghetti)

1 tablespoon pure sesame oil

2 tablespoons smooth peanut butter

1 tablespoon honey

2 tablespoon soy sauce

1.5 tablespoons rice vinegar 

1 garlic clove, minced

Optional garnishes: sliced green onions, soft boiled eggs, and/or sesame seeds

Instructions:

1. Cook and drain the noodles according to package directions.
2. In a medium bowl mix together: sesame oil, peanut butter, honey, soy sauce, rice vinegar, and garlic.
3. Place cooked noodles into the bowl with the sauce mixture. Toss to coat. 
4. Optional: top each serving with sliced green onions, a soft boiled egg, and sesame seeds.
5. Enjoy!

Chickpea pasta salad

[Watch Instructional Video]

Ingredients: 

1 pound short shaped pasta of choice (Farfalle, Fusilli, Penne)

2 cups cherry tomatoes- halved

1 large cucumbers- diced

1.5 cup bell peppers assorted colors- diced

1 15.5 oz can of chickpeas- drained 

4 stalks of green onions- sliced

1 cup crumbled feta cheese

1 cup italian salad dress of choice 

Instructions:

1. Cook pasta according to package directions, drain and rinse under cold water. 
2. In a large bowl add cherry tomatoes, cucumber, bell peppers, chickpeas, green onion, cooled pasta, and salad dressing. Mix well.
3. In the same bowl add the feta cheese. Mixed delicately to keep large chunks of feta.
4. Serve immediately or for better results refrigerate for at least 30 minutes.
5. Enjoy!

It can be difficult balancing a busy schedule while also trying to eat well. We at The Broadway DietitianⓇ hope these recipes can help make that challenge even just a little bit easier.

Break a leg, stay hydrated, and enjoy your meal!

Some more ideas for on-the-go meals and snacks:

Check back for blogs, vlogs, and follow Libby on instagram @thebroadwaydietitian and my YouTube channel (click image to go to it).