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healthy lunch ideas
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By (user no longer on site) OP
over a year ago
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Lunches
Hope these help 
Make sure your lunches have a good amount of protein.. Between 50/90g of protein.
If not then a good quality protein shake with it.
Low carb unless you are training after lunch then you can up the carbs a bit.
Lunch 1
Chicken strips made from two chicken breasts and a salad (include water cress) five table spoons of brown rice mixed in.
pint of water
Lunch 2
Two boiled eggs. One dry slice of wholemeal toast.
Four asparagus stems.
Pint of water
Lunch 3
Diced chicken and steak. 8 Charred cherry tomatoes (dry fried). Handful of fresh spinach.
Pint of water
Lunch 4
Turkey strips (from two breasts). Three table spoons of sweet corn and chopped peppers. Mix with a bit of light mayo.
Pint of water.
Lunch 5
Whole meal chicken and light mayo sandwich. With dice cucumber and water cress.
No butter.
Pint of water.
Some weights and measures of protein.
Chicken Leg - Drumsticks (60g) provides 16g protein. Chicken Thigh (37g) provides 9g protein. 3oz serving of Turkey Breast (85grams) provides 26g protein.
Other cheese high in protein per ounce(28g):Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). *Low or Non Fat Mozzarella and Cottage Cheese provide the most protein per calorie, full fat cheeses typically only provide 1g protein per 20 calories, and are less optimal sources of protein. |
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Low fat products are full of sugar. Therefore not healthy. Body needs fats to function. People just need to get good fats. Such Avocado, eggs,nuts and seeds, olive oil.
Also eating healthy fats keeps you full for longer and prevents feeling down when loosing weight.
I'm a healthy professional. So this is base on science. Not on the last cosmo magazine.
MrsSB
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By (user no longer on site)
over a year ago
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50-90g of protein per meal?? 
too much bro
your body cant absorb that much protein unless you are drug assisted. even then 50-60g is probably the upper limit per meal
you`ll be shitting the rest out within the hour
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By (user no longer on site) OP
over a year ago
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"50-90g of protein per meal??
too much bro
your body cant absorb that much protein unless you are drug assisted. even then 50-60g is probably the upper limit per meal
you`ll be shitting the rest out within the hour
"
I've been training people for 15 years. So this is based on tones of clients results.
30g of protein is about one chicken breast.
Not a great deal. |
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By *HaRiFMan
over a year ago
Beyond the shadows. |
"I totally agree but if you want faster results you have to be a bit stricter..."
True but you know a lot of people cant do stricter and give up. I think flexibility is the and lifestyle change over a period of time is key.
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Not every client is the same, not every plan works for every client.
I know that a protein heavy, carb light lunch does not work for me. I do it the other way around.
That works for me. I'm very wary of 'professionals' that believe in a one size fits all plan. |
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"50-90g of protein per meal??
too much bro
your body cant absorb that much protein unless you are drug assisted. even then 50-60g is probably the upper limit per meal
you`ll be shitting the rest out within the hour
I've been training people for 15 years. So this is based on tones of clients results.
30g of protein is about one chicken breast.
Not a great deal."
Do you know what gluconeogenesis is?
Athough far better than most diets the average human eats, it's too high in sugar and protein and not enough good fat. It may give good aesthetics but it's not healthy.
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By *HaRiFMan
over a year ago
Beyond the shadows. |
"50-90g of protein per meal??
too much bro
your body cant absorb that much protein unless you are drug assisted. even then 50-60g is probably the upper limit per meal
you`ll be shitting the rest out within the hour
"
There's some theories out there that say excess calories of any nature, regardless of the source, will be stored by the body as fat. So you many not be getting rid of that protean. That's the problem these days we have information overload and all contradicting information at that |
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"50-90g of protein per meal??
too much bro
your body cant absorb that much protein unless you are drug assisted. even then 50-60g is probably the upper limit per meal
you`ll be shitting the rest out within the hour
There's some theories out there that say excess calories of any nature, regardless of the source, will be stored by the body as fat. So you many not be getting rid of that protean. That's the problem these days we have information overload and all contradicting information at that "
The calorie in/calorie out thing has been largely disproven. Where the calorie originates and how it's metabolised is far more important.
For example, my diet consists of 80% sat fat and I'm eight stones lighter. My blood lipid profile is better than NICE recommendations and I hold an HbA1c of 4.8 |
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By (user no longer on site) OP
over a year ago
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"50-90g of protein per meal??
too much bro
your body cant absorb that much protein unless you are drug assisted. even then 50-60g is probably the upper limit per meal
you`ll be shitting the rest out within the hour
There's some theories out there that say excess calories of any nature, regardless of the source, will be stored by the body as fat. So you many not be getting rid of that protean. That's the problem these days we have information overload and all contradicting information at that
The calorie in/calorie out thing has been largely disproven. Where the calorie originates and how it's metabolised is far more important.
For example, my diet consists of 80% sat fat and I'm eight stones lighter. My blood lipid profile is better than NICE recommendations and I hold an HbA1c of 4.8"
Cals in vs cals out is basic maths and works for 90% of humans.
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"50-90g of protein per meal??
too much bro
your body cant absorb that much protein unless you are drug assisted. even then 50-60g is probably the upper limit per meal
you`ll be shitting the rest out within the hour
There's some theories out there that say excess calories of any nature, regardless of the source, will be stored by the body as fat. So you many not be getting rid of that protean. That's the problem these days we have information overload and all contradicting information at that
The calorie in/calorie out thing has been largely disproven. Where the calorie originates and how it's metabolised is far more important.
For example, my diet consists of 80% sat fat and I'm eight stones lighter. My blood lipid profile is better than NICE recommendations and I hold an HbA1c of 4.8
Cals in vs cals out is basic maths and works for 90% of humans.
"
Actually, it doesn't, it's been disproved by peer reviewed research. That basic maths you talk about can't apply to the complex way humans use energy from food sources and the high sugar, low fat examples of food you have given would actually cause some to gain weight and cause ill health.
If you want to concentrate solely on what you look like (aesthetics) then great, but health goes way beyond that. |
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Research what your body needs to function correctly!
Plenty of water and the use of herbs to make meal times fun is a good way to feel you are not missing out.
It can be done but requires lots and lots of research and then to tailor a plan for yourself!
My husband did this a couple of years ago and lost 5st 7lbs in six months just by eating correctly and has never looked back!
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By (user no longer on site) OP
over a year ago
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"50-90g of protein per meal??
too much bro
your body cant absorb that much protein unless you are drug assisted. even then 50-60g is probably the upper limit per meal
you`ll be shitting the rest out within the hour
There's some theories out there that say excess calories of any nature, regardless of the source, will be stored by the body as fat. So you many not be getting rid of that protean. That's the problem these days we have information overload and all contradicting information at that
The calorie in/calorie out thing has been largely disproven. Where the calorie originates and how it's metabolised is far more important.
For example, my diet consists of 80% sat fat and I'm eight stones lighter. My blood lipid profile is better than NICE recommendations and I hold an HbA1c of 4.8
Cals in vs cals out is basic maths and works for 90% of humans.
Actually, it doesn't, it's been disproved by peer reviewed research. That basic maths you talk about can't apply to the complex way humans use energy from food sources and the high sugar, low fat examples of food you have given would actually cause some to gain weight and cause ill health.
If you want to concentrate solely on what you look like (aesthetics) then great, but health goes way beyond that."
I can only go on my 15 years experience... |
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"50-90g of protein per meal??
too much bro
your body cant absorb that much protein unless you are drug assisted. even then 50-60g is probably the upper limit per meal
you`ll be shitting the rest out within the hour
There's some theories out there that say excess calories of any nature, regardless of the source, will be stored by the body as fat. So you many not be getting rid of that protean. That's the problem these days we have information overload and all contradicting information at that
The calorie in/calorie out thing has been largely disproven. Where the calorie originates and how it's metabolised is far more important.
For example, my diet consists of 80% sat fat and I'm eight stones lighter. My blood lipid profile is better than NICE recommendations and I hold an HbA1c of 4.8
Cals in vs cals out is basic maths and works for 90% of humans.
Actually, it doesn't, it's been disproved by peer reviewed research. That basic maths you talk about can't apply to the complex way humans use energy from food sources and the high sugar, low fat examples of food you have given would actually cause some to gain weight and cause ill health.
If you want to concentrate solely on what you look like (aesthetics) then great, but health goes way beyond that.
I can only go on my 15 years experience... "
Me too only mine is around 9 years of personal and family health and around 20 of trying to keep up with the science, a huge amount of which has radically changed in the last 2-3 years. Experience goes a huge way (I was a Midwife for 25 years) but if you are giving info on health, it should be backed up by the relevant research and tailored to individual clients.
For example, I'm a T2 diabetic and I eat less than 20g of carbs a day. I have to do that otherwise my blood sugar soars and that causes damage to every part of my body.
How would you adjust that diet to accommodate my needs?
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By *ee VianteWoman
over a year ago
Somewhere in North Norfolk |
"50-90g of protein per meal??
too much bro
your body cant absorb that much protein unless you are drug assisted. even then 50-60g is probably the upper limit per meal
you`ll be shitting the rest out within the hour
There's some theories out there that say excess calories of any nature, regardless of the source, will be stored by the body as fat. So you many not be getting rid of that protean. That's the problem these days we have information overload and all contradicting information at that
The calorie in/calorie out thing has been largely disproven. Where the calorie originates and how it's metabolised is far more important.
For example, my diet consists of 80% sat fat and I'm eight stones lighter. My blood lipid profile is better than NICE recommendations and I hold an HbA1c of 4.8
Cals in vs cals out is basic maths and works for 90% of humans.
Actually, it doesn't, it's been disproved by peer reviewed research. That basic maths you talk about can't apply to the complex way humans use energy from food sources and the high sugar, low fat examples of food you have given would actually cause some to gain weight and cause ill health.
If you want to concentrate solely on what you look like (aesthetics) then great, but health goes way beyond that."
I find that LCHF works pretty well for aesthetics too, if one is consistent, it just does it slowly. |
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"50-90g of protein per meal??
too much bro
your body cant absorb that much protein unless you are drug assisted. even then 50-60g is probably the upper limit per meal
you`ll be shitting the rest out within the hour
There's some theories out there that say excess calories of any nature, regardless of the source, will be stored by the body as fat. So you many not be getting rid of that protean. That's the problem these days we have information overload and all contradicting information at that
The calorie in/calorie out thing has been largely disproven. Where the calorie originates and how it's metabolised is far more important.
For example, my diet consists of 80% sat fat and I'm eight stones lighter. My blood lipid profile is better than NICE recommendations and I hold an HbA1c of 4.8
Cals in vs cals out is basic maths and works for 90% of humans.
Actually, it doesn't, it's been disproved by peer reviewed research. That basic maths you talk about can't apply to the complex way humans use energy from food sources and the high sugar, low fat examples of food you have given would actually cause some to gain weight and cause ill health.
If you want to concentrate solely on what you look like (aesthetics) then great, but health goes way beyond that.
I find that LCHF works pretty well for aesthetics too, if one is consistent, it just does it slowly."
I know it's slow for you Dee and that must be incredibly frustrating. Most people lose quickly on LCHF with frustrating stalls.
I'm interested in how the OP could help me achieve that sort of muscle definition but not eating food that could harm me. |
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