Meal Ideas for Lunch

diontre840 wrote: »

Any meal ideas for lunch. I want to get lean and not burn to much muscle. Any healthy quick lunches I can take to work?

You may consider workplace friendly lunch salads, sandwiches and wraps with the following ingredients.

• Quinoa
• Chicken
• Turkey
• Eggs
• Greek yoghurt

Hopefully, you'll be open to the idea of developing at least 3 drinks, from your flavour profile favourites , which you can freeze
overnight, to enjoy as a refreshing sloshy iced drink at work, for that needed boost.

I would suggest
Greek Yogurt
oatmeal
Apple With Nut Butter
Veggies With Hummus
Roasted Chickpeas

Sandwich, dinner leftovers, salads
Hard boiled eggs, hummus, cheese, fruit, vegetables, nuts, seeds, cottage cheese, yogurt, granola bar, protein bar, muffin, cooked meats, rice ball, tuna

I like to prep my lunches in advance so I can just reach in my fridge and grab it in the morning. I make mon-wed lunches on sundays, and thurs-fri lunches on wed night. I Use a sous vide machine for easy prep now, but I used to just pan sear on the stove top.

for protein I use:
-Chicken breast (tenders-1 for me 2 for my fiance, or if I use a whole breast I'll cut it in half or thirds depending on how big it is)
-Chicken Thighs (I put one in my lunch, and two in my fiances)
-Boneless Pork Chop (one for me, two for my fiance)
-marinated pork loin (I try and cut thinner slices so I can get 4-5 meals out of one small loin)
-thin beef steak (my grocery sells family packs where you get this small, thin beef steak, about 9 in a package-about 3-5 oz a piece, when I cook them I'll take the smaller one and give the larger to the mister)

For sides I prefer veggies, but have used rice or mashed potatoes occasionally. I will usually take a steamfresh veggie side (or the store brand equivalent) and divide it between two lunches.

Price wise, I think it's very cost efficient for me. A pack of 12 chicken tenders/9 chicken thighs is usually around $7, and steamfresh veggies are 2 for $5, or the store brand are 2 for $3. The other proteins I wait until they are on sale to something similar in cost.

I eat a cottage cheese cup for breakfast (I think it's called Good life, it's got fruit on the bottom, about 120 calories), My lunch is protein/veg (I aim for about 200-300 calories), and for snacks I have yogurt (170 calories), cheese (60 calories), and 2 Lindor Truffles (I buy the bag at costco, 2 truffles is 160 calories). rough estimate my food for the day while at work comes out to about 800 calories (I don't track my diary at the moment, but I don't deviate from this menu plan during the week).

Steak and rice. Chicken and potatoes. tuna sandwich. Or any of these meats in a wrap. Add veggies on the side(spinach, carrots, peppers, etc.) If your looking for something quick throw some milk, protein, fruit, oats, and greek yogurt in a blender for an easy shake. Stuff like that is pretty satisfying and easy to portion for both cutting and bulking