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Old 01-04-2011, 08:18 AM   #1
Abaddon
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Default The NEW Lunchbox Menu

The question is often asked: How do I fit healthy, high-protein whole foods into my school/college/work day?
Here are some good ideas.

*Everyone is most welcome to add their own suggestions - just post them up and I will add them to the main page*

RING PULL TINS
NEW FIND!!
http://chop-chop.com.au/Chop-Chop-Chicken.html
Chop-chop shaved chicken

Tuna
Mackerel
Salmon
Sardines
King Oscar Kipper Snacks King Oscar Kipper Snacks
"I throw 1 of these in my lunch every day - they're actually really tasty!" - NTO
Baked beans
Heinz shaved Chicken - much cheaper, gram for gram, than tins of flavoured tuna. Plus, the 'sea salt and mineral water' flavour is 19.6% protein, 1.3% fat and <1% carbs - so a 160gram (5.6ounce) ringpull tin is an excellent idea for the lunchbox!
Stagg Chili - STAGG® Chili Varieties

MEAT
Cocktail wieners/frankfurters - at around $5 p/kilo, cocktail wieners/frankfurters are easy to transport, easy to eat, don't spoil quickly, and above all are a CHEAP source of protein. The only letdown is the fat content (approx 22%). Protein level is approx 12%.
Beef Jerky - Good protein you can literally put it in your pocket!

MISC PACKAGED
String cheese - "The low fat version has 50 to 60 calories per stick, and 7 to 8 grams of protein. So you can eat 4 sticks, get your protein in, and not be eating an abundance of calories" - BendTheBar
Kraft 'free' cheese singles - I believe the American equivalent is this: http://caloriecount.about.com/calori...american-i1190
Pita chips and salsa
Clif bars
Quaker bars - http://www.quakeroats.com/products/o...-cinnamon.aspx - Excellent for pre-workout and/or energy throughout the day. Eat one of these with a protein shake and you are good to go!
Whole Grain Crackers - Good carbs and no need to keep cool.

FRUIT AND VEG
Kiwi fruit - "high in vitamin C; cut it in half and eat the soft flesh straight from it with a spoon" - 5kgLifter
Bananas
Apples
Oranges etc
- all pretty straight forward. Fruit and veg might be boring, but ignore them at your peril people!
Edemame - Eat it; fiber & proten rich veggie there!
Fruit cups

NUTS, SEEDS AND BEANS
50grams of pretty much any nuts (unsalted!) is a good snack, with approx 25grams good fats, and 15-20grams protein
Home made trail mix.
Examples:
*a hand full of almonds, sunflower seeds and mini chocolate chips for flavour.
*mix 50/50 unsalted Peanuts and GoLean Honey Almond Flax Crunch in a zip lock baggy for easy carry.
- Tons of protein, Omega-3, good fats, vitamins, fiber AND tastes ridiculously delicious for how healthy it can be.
http://www.kashi.com/products/golean...ey_almond_flax
Dry Roasted Soy Beans,
Broad beans
chic peas

COLD PACK OPTIONS
Cottage cheese
Greek yoghurt
Yogurt. - good source of slow digesting protein, small, and cheap. Itll keep at room temp for about 6-8 hours.

PREPARED AT HOME IN 5 MINUTES
Hard Boiled Eggs - an essential for every lifters lunchbox!
Couscous - "stir cooked vegetables like roasted peppers or mushrooms into rehydrated couscous, or toss with chopped nuts and dried fruits and flavour with a pinch of your favourite spice. Add some cooked chicken and you have an easy meal that can be eaten cold" - Carl1174

ADDING FLAVOUR
Chopped peppers and other crisp veggies and lo-cal salad dressing spray (the 5 cal kind). Keep a shaker of low sodium spice mixes in your lunch box to flavor things up when you need it.



OLD Lunchbox Menu located at M&S: The Lunchbox Menu - Muscle & Strength Forum
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Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet

Last edited by Abaddon; 01-23-2011 at 05:32 AM.
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Old 01-04-2011, 08:30 AM   #2
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One of my go to road foods is string cheese. The low fat version has 50 to 60 calories per stick, and 7 to 8 grams of protein. So you can eat 4 sticks, get your protein in, and not be eating an abundance of calories.
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Old 01-04-2011, 08:31 AM   #3
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Quote:
Originally Posted by BendtheBar View Post
One of my go to road foods is string cheese. The low fat version has 50 to 60 calories per stick, and 7 to 8 grams of protein. So you can eat 4 sticks, get your protein in, and not be eating an abundance of calories.
Added! Was there a particular brand?
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 01-04-2011, 08:34 AM   #4
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Nice post...

What about couscous mate, stir cooked vegetables like roasted peppers or mushrooms into rehydrated couscous, or toss with chopped nuts and dried fruits and flavour with a pinch of your favourite spice. Add some cooked chicken and you have an easy meal that can be eaten cold...

Carl.

Last edited by Carl1174; 01-04-2011 at 08:39 AM.
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Old 01-04-2011, 08:35 AM   #5
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Quote:
Originally Posted by Carl1174 View Post
Nice post...
Carl.
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 01-04-2011, 08:39 AM   #6
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I shoulda grabbed this first :P
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Old 01-04-2011, 08:44 AM   #7
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Quote:
Originally Posted by TBtaylor52 View Post
I shoulda grabbed this first :P
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W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 01-04-2011, 11:42 AM   #8
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I throw 1 of these in my lunch every day... ( along with most of the list you've made )

King Oscar Kipper Snacks King Oscar Kipper Snacks

they're actually really tasty!
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Old 01-04-2011, 06:37 PM   #9
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Kiwi fruit, high in vitamin C; cut it in half and eat the soft flesh straight from it with a spoon.
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Old 01-04-2011, 08:48 PM   #10
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Default

Thanks everyone - all these good ideas have been added!
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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