Due to its midday placement, lunch tends to be the daily meal where men’s nutrition falls by the wayside. When crunching to meet deadlines at work, many men rely on quick fast-food runs or additive-packed vending machine staples to satisfy their appetite. In addition to the health concerns related to convenience foods, this sodium and calorie-heavy fare carries the threat of mid-afternoon crash due to blood sugar levels quickly spiking and falling. Skipping lunch altogether is also a common problem in today’s fast-paced world. Forgoing this vital meal — whether due to time constraint or lack of healthy lunch option — often leads to post-work snacking and overeating at dinner time.
Fortunately, there are many healthy and palatable lunch options that are easy to prepare at home. Stock up on simple, nutrient-dense ingredients and assemble meals the evening before to eliminate the morning rush. Here are some healthy lunch ideas that are hassle-free and still pack a protein wallop.
1. Salads: Salads are no longer considered “ladies food.” The modern consumer is health-conscious, educated and proactive about improving their well-being. Try a twist on the classic nicoise salad (tuna, olives, hard boiled eggs) to boost protein content and limit cholesterol: Skip the yolks and feast on omega 3 fatty acid-laden tuna with egg whites that are high in choline, essential amino acids and protein. “High-Protein Foods for Men” lists other foods to consider for a protein punch
2. Fish: Fish is an excellent source of lean protein; freshwater and saltwater offerings are also rich with calcium, iron and omega 3s. Pair salmon with quinoa, a “grain” that is high in protein, and with dark, leafy vegetables like kale and spinach. Want to eat healthy but lack the time to prepare lunch at home? Skip fried and sodium-heavy fast foods and order sushi to go; fresh, raw fish retains optimal nutrients. A touch of soy sauce will satisfy salt-cravings, pickled ginger will awaken the palate and sushi rice will ensure a full stomach. A pharmaceutical-grade omega 3 supplement can also help you up your intake of fish oil. “The Importance of Omega 3 Fatty Acids” lists the many benefits of this powerful nutrient.
3. Beans: Because of their high fiber content, beans fill you up fast and can keep hunger pangs at bay for hours. Black beans and garbanzo beans are your best bets because they boast some of the highest percentages of protein, fiber and antioxidants that may help your skin and overall health. Try making a black bean and cheese quesadilla; assemble the quesadilla beforehand and stick it in the microwave for a quick melt before enjoying. You can also puree garbanzos into a hummus, slather on pita, tuck in alfalfa sprouts, lettuce and tomato, and a tasty, portable lunch has been born. Want an extra kick of lean protein? Add turkey. “The Benefits of Protein for Men” explains why you should try and have protein at every meal.
4. Whey Protein Shake: When time is tight, a men’s whey protein shake can double as lunch. Since it is high in protein and low in calories and fat, it’s the ultimate lunch treat. To make a meal out of it, throw some MenScience Whey Formula in a blender with fruit. Mixing a men’s whey protein powder with berries and bananas is a great way to quell your appetite and tickle your taste buds while keeping calories to a minimum. Play around with different fruits and ingredients – make an adventure out of it and try a different recipe each day. “What is a Men’s Whey Protein Powder?” sheds light on why you should supplement your diet with a whey protein formula.
5. Trail Mix: Trail mix doesn’t really require any preparation, so it’s a good lunch idea if you’re on the run. It’s a good source of healthy fats like conjugated linoleic acid (omega-6s) and protein, so it can help you build more muscle. However, it’s also high in calories; as a result, you should limit your portion size so you don’t consume half a day’s calories at one meal. Stick to a 400 to 500 calorie serving and you should be OK; you can also get a CLA boost from a men’s CLA supplement. “Top 10 Power Foods for Men” suggest other foods that can help you build more muscle and strength.
