LUNCH IDEAS TO TAKE TO WORK!?

paulduddy54
paulduddy54 Posts: 12 Member
in Food and Nutrition
Heyyooo,

I was hoping to get some suggestions for a good muscle building lunch which can be taken to work?... I currently have a chicken and salad wrap which only comes to about 400kcal / 35g Protein and 40g Carbs.

Now I know that's not bad but i am currently on 3500kcal a day and I want to fit more into my lunch meal so I don't have to compensate with a massive dinner and breakfast.

Ideally something in the range of 700kcal 40g protein and carbs can be flexible, but open to ANY suggestions!

Thanks in advance ;D

Replies

  • peavy09
    peavy09 Posts: 12 Member
    Chicken or Turkey breast on wheat. Tried and true.
  • jemhh
    jemhh Posts: 14,261 Member
    Add cottage cheese or Greek yogurt. On the side, not on top of your sandwich. Unless you like it on the sandwich, I suppose. I get 4% milkfat cottage cheese and it's 110 calories (13 g protein, 5 g fat, 4 g carbs) per half cup.

    You could also add protein powder to the yogurt if you want even more protein. If you have access to a freezer it's good partially frozen.

    Baked sweet potatoes reheat well but are also really good cold.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    paulduddy54 wrote: »
    Heyyooo,

    I was hoping to get some suggestions for a good muscle building lunch which can be taken to work?... I currently have a chicken and salad wrap which only comes to about 400kcal / 35g Protein and 40g Carbs.

    Now I know that's not bad but i am currently on 3500kcal a day and I want to fit more into my lunch meal so I don't have to compensate with a massive dinner and breakfast.

    Ideally something in the range of 700kcal 40g protein and carbs can be flexible, but open to ANY suggestions!

    Thanks in advance ;D

    What about two chicken salad wraps? That won't give you the macros you seek, but it is more practical for lunch. Or you could boost the fat by adding mayo, cheese, fattier cuts of meat, etc.
  • Cbean08
    Cbean08 Posts: 1,092 Member
    Here, mix up the fillings for variety!

    sandwich roll - 240 calories (Turano makes some good ones)
    meat options - shaved chicken/ham/turkey/roast beef, salami/pepperoni, hamburger patty, meatballs, sausage (aim for 200 calories)
    cheese- 2 slices of cheese (100 calories each)
    spread options- mayo, hummus, salad dressing, bean dip, avocado, oil/vinegar (100 calories)
    choice of veggies

    That is about 700 calories.
  • VUA21
    VUA21 Posts: 2,072 Member
    edited September 2018
    I usually have a small sandwich or burrito (wrap), then add a Light & Fit Greek yogurt (12g protien), often times I also bring a hard boiled egg (I make 6 at a time for mine and my daughter's lunches). Then for a sweet snack I'll bring a piece of fruit as well. I don't add cheese as the yogurt adds more protien per calorie, and I'm lactose intolerant (the yogurt doesn't upset me too much, just some grumbles and that it)
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    I smoke chicken breasts on Sunday, and use them however. Wraps, salad, with a side of veggies or noodles, whatever.
  • hesn92
    hesn92 Posts: 5,966 Member
    edited September 2018
    I eat cottage cheese at lunch every day, with cherry tomatoes and cucumber. I use that everything bagel seasoning on it... so much yum... I also eat a sandwich. Wonder when I'll get sick of eating this every day.

    I've also been considering making a big batch of chicken salad for the week and eating some of that on a salad.
  • hesn92
    hesn92 Posts: 5,966 Member
    AngryViking1970 wrote: »
    jemhh wrote: »
    Add cottage cheese or Greek yogurt. On the side, not on top of your sandwich. Unless you like it on the sandwich, I suppose. I get 4% milkfat cottage cheese and it's 110 calories (13 g protein, 5 g fat, 4 g carbs) per half cup.

    You could also add protein powder to the yogurt if you want even more protein. If you have access to a freezer it's good partially frozen.

    Baked sweet potatoes reheat well but are also really good cold.

    Yes to the cottage cheese. I like to make a ranch dip out of it with the immersion blender and use it like mayo or as a dip for cut veg.

    Also, shrimp cocktail. I pack like 6-7 oz. of frozen shrimp, leave the container in the work fridge and they're defrosted by lunchtime. I'm sensitive to sugar, so I make my own cocktail sauce with reduced sugar ketchup, horseradish and lemon juice. It's yummy, packs a protein punch and it makes me feel fancy. :D

    WOW what a good idea lol... why did I never think of that.
  • tcunbeliever
    tcunbeliever Posts: 8,219 Member
    if you want more calories in your chicken salad wrap, why don't you just put more of the chicken salad in the wrap when you make it? Like, double the filling.
  • mrslynda
    mrslynda Posts: 50 Member
    Hi, I eat at least half of my calories at work. It varies, but I can pack a lot into a pasta salad. Protein is often ham, eggs or chicken, or a combo. I cook enough pasta for what I need. Generally 80g of spiral works for me, but adjust to how hungry you are or macro needs. Whatever veggies I have, and grated cheese, mayo or sour cream. Again depending on my needs and wants for the day.

    If you are enjoying your current wrap I second what everyone else has said. Add something nice to the side. Maybe add a dressing to the wrap. I really like cheese or dips and crackers with carrot sticks, capsicum. These are quick to eats are fruit and yogurt. Also if you like milk, that can bridge a gap quite easily.
  • paulduddy54
    paulduddy54 Posts: 12 Member
    tcunbeliever wrote: »
    if you want more calories in your chicken salad wrap, why don't you just put more of the chicken salad in the wrap when you make it? Like, double the filling.

    The wrap can't handle it! it's bursting at the seems! Maybe I should buy some bigger wraps though haha
  • lalee115
    lalee115 Posts: 185 Member
    hesn92 wrote: »
    I eat cottage cheese at lunch every day

    I literally just tried cottage cheese for the first time in my life today. I know, crazy. But the look of it always just turned me away. Totally a "I can't believe what I've been missing out on" moment.

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