Hey there. I train Muay Thai around 3-4 times a week and of course, my body requires a lot of energy. Thing is I got a new job in the middle of the day and I have no time to cook in the hour that I have free, neither I have access to a microwave. What are good foods I can have on lunch that I can have cold, are satiating, filling and delicious? And also, that don’t take a lot of time to consume?
Thanks.
A low fast Greek yogurt sauce with tuna/chicken wrap
My mom would also make a mayo pasta salad that was meant to eat cold. It will honestly depend on your taste. You can adapt it
Healthy Mayo (yogurt, 2 boiled eggs, Lime, garlic) + protein rich pasta + tuna/chicken + tomato and olives
maybe oatbars that u can make before hand on a weekend or whenever u have time, hummus with veggies and bread, overnight chia pudding, good ol can of baked beans? not many like em especially at work cuz i can imagine everyone eats some fancy stuff but idc when it comes to me, just piece or five of fruit with homemade chocolate spead (goes well with apples and bananas)
Protein is an essential nutrient that plays a crucial role in building and repairing muscle, as well as maintaining overall health. Consuming enough protein throughout the day can be especially important for individuals looking to lose weight, build muscle, or maintain a healthy diet.
When it comes to food choices, it’s important to find a balance of high-protein foods that are also satisfying and enjoyable to eat. Here are some cold, satiating food options that are high in protein to help you stay full and nourished:
- Greek yogurt with berries and honey
- Tuna salad with celery and whole wheat crackers
- Grilled chicken breast with a quinoa and vegetable salad
- Shrimp cocktail with a side of mixed greens
- Egg salad with cucumber slices
- Cold lentil salad with diced vegetables and a lemon vinaigrette
- Cold soba noodle salad with edamame and sesame-ginger dressing
- Cold sesame tofu with mixed greens.
Can you premake food the night before? Chick pea pasta (14g protein) chicken (30g protein) veggies (veggies help with feeling full) and then whatever kind of sauce you like of that, pesto, vinaigrette, ranch, etc.
Quarked mixed with hard boiled eggs and/or fish (tuna or mackerel). Add parsley, some mayo/oil, salt and pepper, I sometimes use curry powder. It’s good on its own, on bread, or crackers. Pairs well with lettuce, radish or picked cucumbers (in vinegar or fermented).
For a satiating meal that checks off all the boxes with protein, fiber, and healthy fats & helps get some veg servings in: I make a big batch of grain and protein salad like the Jennifer Aniston salad and eat that for lunch 3 days.
Nutrient loaded & easy to customize — add more protein and change up the veggies or the grains If you want. Protein options: beans, edamame, chickpeas, leftover cooked chicken or salmon, hard boiled egg (the stores sell the ready to eat cooked and Pre-peeled eggs), nuts, seeds, cheese. You can add avocado for healthy fat, also nuts & seeds provide healthy fat. The grains like quinoa, brown rice, couscous, barley will offer fiber, pro, and other nutrients. Or instead of grains you could do a protein-pasta. There are no leafy greens so no having to deal with wilted leaves.
Wraps are another easy one and can fit more filling compared to a sandwich. Use plain Greek yogurt for a filling — season the yogurt if you like.