You’ll need to learn how to create new healthy lunch ideas bodybuilding. This is a great article for you to use as a jumping off point. But make no mistake, this only scratches the surface of what we’ll cover in this article. It’s a great starting point for anyone who has decided that they want to change up their current eating habits.
It can also be used as a tool for those who are on the fence and not sure if things should change or not. Let’s take a look at why it’s important to consider making changes to your diet in general, but specifically lunch options while bodybuilding.
Healthy Lunch Ideas Bodybuilding
The healthiest tacos ever would be with the goodness of avocado packed with a protein of eggs. One of the best lunchbox for bodybuilders.
- 2 avocado
- 2 egg whites
- ¼ cup whole-wheat flour
- ⅔ cup whole-wheat panko bread crumbs
- ⅔ cup 2% Greek yogurt, plain
- 2 oz chipotle peppers in adobo sauce
- 2 tbsp lime juice
- 4 whole whole-wheat tortilla (10-inch)
- 4 tbsp pico de gallo
- 1 tsp cilantro
- salt and pepper to taste
2. Meatball pasta with lean meat
Meatballs are a creative way to pack in proteins and energy in a compact and hassle-free way. You can use different meats. Add the goodness of veggies to it and your best lunch bag for bodybuilders is ready.
- 6 oz lean ground meat
- ½ cup spinach
- ¼ cup red onion, diced
- 1 tbsp garlic, minced
- ½ tsp cumin
- 1 salt and pepper to taste
- ¼ cup spinach noodles
- ⅛ cup marinara sauce
- 1½ cup spinach
- 5 tomato cherry tomatoes
- 1 tbsp low-fat parmesan cheese
3. Muscle building chili
Muscle building chili is a protein packed lunch perfect for a bodybuilder.
- 2 lb chicken breast
- 1 tbsp olive oil
- 2 small green bell pepper
- 1 cup mushrooms, sliced
- 1 small onion
- ½ cup of corn
- 30 oz dark kidney beans
- 30 oz light kidney beans
- 15 oz pinto beans
- 2 cup barley
- 30 oz tomatoes, crushed, canned
- 3 cup of water
- 2 tsp chili powder
- 1 clove garlic, minced
- 1 tbsp parsley, dried
- 6 oz cumin
- 16 tbsp Worcestershire sauce
4. Ginger grilled salmon
The perfect blend of ginger and salmon is delicious as well as healthy. Salmon has omega 3 fatty acids in abundance which enhances the overall health. Ginger has anti-inflammatory agents which aid in muscle recovery after a strenuous workout.
- 1 tsp ground ginger
- 1 tsp garlic, minced
- ⅓ cup light soy sauce
- ¼ cup orange juice, fresh squeezed
- 1 to taste powdered Stevie
- ½ whole onion, finely diced
- 3 fillet salmon fillet
5. Boiled Rajma (Red kidney beans) with rice
Amazing source protein and very delicious to eat, these beans one can have brown rice or wheat roti.
Broccoli is a very good source of plant protein. You can cook on olive oil with any other vegetable of your choice. It can be relished with wholegrain wheat roti.
7. Brown Rice Chicken Biryani
Make a health blast out of your favorite biryani by using good quality brown rice, desi ghee, and olive oil. You do not need to sulk anymore by seeing your diet food
Step by step follow the recipe and get the best lunch box for bodybuilders.
8. Chicken Sukka
This chicken recipe is from South India and is one of the best lunch ideas for bodybuilders.
It is cooked with less amount of oil; one can use rice bran or olive oil.
Relish it with rotis or brown rice.
9. Guru Mann’s Tawa chicken
Guru Mann is a fitness trainer and a Youtuber. He has given this recipe as one of the lunch ideas for bodybuilders. You can relish it with brown rice or roti.
10. Chicken salad
Chicken salads are great lunch ideas for bodybuilders. It does not load you with carbs and also provides you with the required proteins and goodness of veggies.
7 Quick-N-Easy Lunch Recipes For A Healthy Diet!
Does lunch time make or break your diet? Well it doesn’t have to! These 7 quick-n-easy lunch recipes will delight your taste-buds!
For many people, the mid-day meal often makes or breaks their diet. Some will have planned their lunch out ahead of time, done any prep-work that was required, and packed the meal to take with them to the office or wherever they will be eating. Others cannot say the same. Instead, they head out on a hunt for nourishment, but often are only left with a few options that consist of fast food or vending machine fare.
Being prepared is half the battle with your midday meal, and it’s important that you are prepared because it plays a critical aspect in your day. If you don’t eat properly, not only are you much more likely to turn to simple carbs by the time 3 pm rolls around and your stomach throws a hunger fit, but you will not be setting yourself up for when you go to do your workouts later on in the afternoon or evening.
Getting in both carbohydrates and protein will be essential to prepare your body for the work that is to come. Here are seven easy healthy lunch options for you to consider. All are based around a calorie count of between 350-450 calories.
Note: if your particular calorie requirements call for you to take in more calories, you can either double up on the servings of some of the food or add an additional piece of fruit, handful of nuts, or protein shake.
If, on the other hand, your calorie requirements call for you to be slightly lower for your mid-day meal, then you can reduce back on the carbohydrates or fats listed in each meal option. Just keep the protein the same!
Monday: Tuna Wrap
Quick and easy, this one is great to take in the morning when you’re in a rush and headed back to work at the start of the week.
- tuna 1 can
- fat-free mayonnaise 1 tbsp
- onions 1/4 cup sliced
- pickle 1 sliced
- wheat tortilla 1 whole
- peppers 1/2 cup
- apple 1
- peanut butter 1 tbsp
- Mix together the tuna with mayonnaise, onions, and the pickle.
- Spread over a whole wheat small tortilla wrap and then fill with the chopped vegetables of your preference (mushrooms, peppers, tomatoes, etc).
- Roll up and serve.
- Have an apple smeared with peanut butter afterward for something sweet and to provide some healthy fats to slow down the digestion of this meal.
Tuesday: Chicken ‘Fried’ Rice
This healthy version of a favorite recipe will provide you with a good dose of protein and carbohydrates to get you through the afternoon. You can easily make this the night before and store it in your fridge to grab quickly on your way out the door.
Wednesday: Baked Potato Extreme
If you’re able to run home quickly for your lunch break or work in an office that has a good lunchroom with fridge and microwave, this is a delicious, well-balanced meal to prepare.
Thursday: Italian Shrimp Pasta
Shrimp is an excellent source of protein and when purchased pre-cooked, requires very little prep time at all. Take 5 minutes to prepare this in the morning to take with you.
Friday: Tuna Burger And Salad
This is a great alternative to eating your tuna that boasts a high protein content and a healthy level of dietary fat.
Saturday: Chicken Stir-Fry
Stir-fry dishes are simple to create and typically only take ten minutes tops. If you purchase pre-chopped vegetables already, your prep time will be further reduced. There are many different variations of sauces you can come up with so be sure to try a variety of your own. Keep in mind that with a few ingredient swaps, you can also really improve the nutritional content of most sauce recipes
Sunday: Protein Pancakes With Fruit
If you’re like most people, you like to enjoy sleeping in on the weekends and getting up to a brunch that reminds you of your mom’s home cooking. Rather than opting for high calorie pancakes or waffles, try this healthier version that you can whip up yourself in minutes.
So don’t let yourself fall off your diet during this lunch-time meal again. With some creativity in the kitchen it’s definitely possible to stay on top of your diet and please your taste buds at the same time – all within a twenty minute time span.
5 MUSCLE-BUILDING LUNCHES YOU SHOULD BRING TO WORK
LUNCH 1: BALSAMIC GRILLED CHICKEN SANDWICH
Sunday night you should be prepping your first meal of the week: balsamic grilled chicken sandwich. Marinate the chicken in balsamic vinaigrette and then throw it on to a frying pan for about 15 minutes. Once it has cooked through, place the chicken on a slice of whole-wheat bread. Cover the chicken with roasted red peppers, reduced-fat mozzarella cheese, and basil leaves. And if you want to press it into a panini, just throw it back onto the pan for 5 minutes.
- 2 slices whole-wheat bread
- 4 oz grilled chicken breast
- ½ cup roasted red peppers
- ¼ cup reduced fat mozzarella cheese
- 3 Basil leaves
- ¼ cup balsamic vinaigrette
Totals: 500 calories, 14.5g fat, 28g carbs, 47g protein
LUNCH 2: TUNA SALAD WRAP
The first prep night was a success, only taking 45 minutes tops. And tonight should go even faster because you’re stove-free. Easily combine everything into a bowl and then wrap it all up. But you’re a bit thrown off by the Greek yogurt—shouldn’t there be mayo? Substituting Greek yogurt for mayonnaise is an old trick that will save you 10 grams fat while adding more protein.
- 6 oz canned solid white albacore tuna
- ¼ cup non-fat Greek yogurt
- ½ cup chopped celery
- ¼ cup chopped onion
- ½ tsp Dijon mustard
- ¼ tsp ground pepper
- 1 large lettuce leaf
- 10 inch whole-wheat wrap
Totals: 442 calories, 7g fat, 45g carbs, 50g protein
LUNCH 3: EGG SALAD BLT
Egg salad can be fat-friendly by using five egg whites and two egg yolks. Boil the eggs and then separate the white from the yolk. Pair the egg salad with Ezekiel bread. The bread is a complete protein, contains 18 amino acids, and is loaded with vitamins and minerals. Fun fact: the amount of protein in Ezekiel bread is comparable to the amount of protein found in one egg or one glass of milk.
- 5 egg whites
- 2 egg yolks
- 1/4 cup non-fat Greek yogurt
- ½ tsp Dijon mustard
- ¼ c chopped celery
- Pinch salt and pepper
- 2 slice turkey bacon
- 2 slices Ezekiel bread
- 1 lettuce leaf
- 2 slices tomato
Totals: 520 calories, 19g fat, 36g carbs, 48g protein
LUNCH 4: TURKEY CLUB
A classic amongst sandwiches, the turkey club is simple and easy to make. And another substitute for mayo is hummus, which also contains more protein. To really double your protein intake with this meal, use P28 High Protein Bread. Two slices of it contains 28 grams of protein, and the bread is made with whey protein isolate.
- 4 oz sliced turkey breast
- ¼ cup shredded reduced-fat cheddar Jack cheese
- 2 slices tomato
- 2 lettuce leaves
- 3 tbsp hummus
- P28 High Protein Bread
Totals: 547 calories, 19g fat, 40g carbs, 57g protein
LUNCH 5: ROASTED VEGGIE QUINOA SALAD WITH GRILLED SALMON
By Friday you may be a bit sandwiched out, so change it up with roasted veggie quinoa salad with grilled salmon. The night before, roast a variety of vegetables in the oven for about 15 minutes while the quinoa and salmon cook on the stovetop. Quinoa is a complete protein, that’s rich in leucine—an amino acid that initiates muscle protein synthesis.
- ½ cup cooked quinoa
- ½ cup roasted vegetables
- 6 oz grilled salmon
Totals: 476 calories, 17g fat, 32g carbs, 48g protein