School Lunch

dys · Post by **dys** » Wed Sep 03, 2008 2:35 pm

I am trying to get a good school lunch that can be easily made, but is healthy and filling. I am trying to gain muscle mass so i am not worried about getting too much fat or carbs. I currently have: chicken breast + 2 random cold cut sandwich on whole grain bread, apple, chips and a type of nutri grain bar with nuts/rasins/grains. I definitely need to replace the chips and possibly the bar, but with what?

cassiegose · Post by **cassiegose** » Wed Sep 03, 2008 2:53 pm

Hey there!

Just to make sure I read that correctly... You currently have 2 chicken breasts and 2 whole sandwiches for lunch with an apple and chips and a nutrigrain bar? I would take out the chips and the bar. If you're wanting to add extra calories you could add some avacado, nuts, or nut butter to get in some extra calories and healthy fats. If that doesn't quite fill you up you could replace the chips and bar with some veggies. If you are in fact eating 2 chicken breasts and two sandwhiches and an apple i would think that is enough for a lunch meal. How many meals are you eating a day? We might need to split up your meals to make your lunch a bit smaller and add in a couple more meals to compensate. Just a thought...

Hope this helps a bit...

Boss Man · Post by **Boss Man** » Wed Sep 03, 2008 5:12 pm

You can use the Chicken to make sandwhiches, but you should be aware Bread is High GI, and it's not good for you to be eating, Carbs of that mature in high amounts. Bearing in mind if you ate Wheat-bread for 2 sandwiches, it will be about 56g Carbs, which as well as an apple, that's about 75g Carbs, and even though the Apple is lower GI, the bloodsugar response would be very bad, and it's not advisable to shoot up Bloodsugar massively like that on a daily basis, at roughly 50%.

I could explain how I derived that figure but it is a bit fiddly.

Also I would be concerned about the Fat, because if you're eating too much Fat, you'll bulk with more Fat than needs be, and end up having a hard time getting rid of a bit in the future, without sacrificing muscle.

You'll need to eat the Apple first, give it 10 minutes or so to start digesting, then eat the other food, or your body will potentially waste some of the Fruit nutrition, when it gets trapped in the Stomach with other food.

I'd agree about the food. If your daily meal amounts are a bit small, parts of your lunch, could be used as part or whole additional meals.

dys · Post by **dys** » Thu Sep 04, 2008 1:26 pm

well i probably have a total of 15 minutes for lunch so i don't have time to eat the apple and wait. I am only having one sandwich, what i meant to say was i have chicken breast with 2 other cold cuts, like bologna or genoa salami. As far as splitting meals go, i don't have too much of a chance to eat in school so i have a breakfast, lunch in school, food when i get home, then i workout and have dinner. 4 meals is as good as i can do id say, with some snacks every now and then. thanks for the responses :p

cassiegose · Post by **cassiegose** » Thu Sep 04, 2008 2:34 pm

Oh! Ok that makes more sense. I was thinking that was pretty huge lunch for you to be eating! Instead of the chips and nutrigrain bar you could have something like veggie sticks or salad and nuts. That would get you some veggies and healthy fats.

Also... I would try to get in atleast one more meal between breakfast and lunch and possibly one before bed if possible. I know its probably hard with classes but if you could squeeze in a sandwich or something between classes then have something before bed that might help. It also would be beneficial to have a protein shake right after working out to help get a quick source of protein to your muscles after working out (helps with recovery and muscle building)

Hope this helps!

take care and good luck!