Healthy Diets for Men – Lunch
Your breakfast is the most important meal of your day as it fuels your body after a night of sleep (aka fasting) and you should have gotten some great ideas from the several recipes I gave you in Healthy Diets for Men. And now? Well the time most guys usually fail in their diet plan is a healthy lunch, mostly because they didn’t prepare enough the night before.
Should you have had a good hearty snack between breakfast and lunch? The answer is an absolute YES! Without a doubt you should have had something like a protein smoothie to keep your hunger in check and continue supplying essential amino acids to your muscles. For a recommendation on whey protein check out the top selling protein in the market – Optimum 100% Whey Gold Standard.
But I digress, I will include an entire article on healthy snacks for men in the near future that not only taste good but will definitely keep you on track for building lean muscle.
By the way, have any questions or feedback about any of this? Please leave a comment below, I would like to get more feedback from you guys!
Let’s get right to it and look at some killer healthy lunch ideas:
Healthy Lunch Idea 1:
Flaxseed wrap
Low fat ham slices (5 or 6)
Reduced fat cream cheese
1 whole egg sliced
Red Pepper slices
Organic greens
1 tbsp dijon mustard
Ground black pepper
Healthy Lunch Idea 2:
Spinach wrap
Lean turkey slices (5 or 6)
Low fat Mozarella
1 tbsp honey mustard
Organic greens
Yellow pepper slices
Cucumber slices
Rosemary flakes
Healthy Lunch Idea 3:
Whole wheat wrap
Lean chicken slices (5 or 6)
Low fat cheddar cheese
1 tbsp reduced fat mayo
Organic greens
Tomato slices
Black pepper
Healthy Lunch Idea 4:
Flaxseed or Tomato wrap
Lean chicken breast chunks (5 or 6)
2 Tbsp hummus
Organic Greens
4 Strawberries sliced
12 soy nuts
Lemon juice
Ground Black pepper
Healthy Lunch Idea 5:
Spinach (3-4 cups)
Handful of crushed walnuts
5-6 dried cranberries
Lean chicken breast chunks (6 or 7)
1/4 cup black beans
Broccoli (as much as you like)
2 tbsp low fat cottage cheese
2 tbsp ginger soy dressing
Lime Juice
Healthy Lunch Idea 6:
Organic greens (3-4 cups)
Handful of plain peanuts
1/2 green apple sliced
Smoked salmon
Sesame seeds (plain)
Red pepper slices
1 tbsp extra virgin olive oil
Lime juice
Black pepper
Healthy Lunch Idea 7:
2 slices whole grain or flaxseed bread
1 can white tuna
1 tbsp low fat mayo
Handful spinach
2 small carrots sliced
Fresh lime juice
Black Pepper
Conclusion: Healthy Diets for Men – Lunch
These are some pretty sweet and super healthy lunch ideas for you guys. If you find you are short on time in the morning get everything prepared the night before. Add as much veggies as you please to keep your hunger in check and be creative with different types of mustard, herbs and nuts/seeds. If you’re finding that it isn’t leaving your hunger satisfied for long, then increase the portion size slightly and split it into two small meals, ie. 45mins apart.
Health and Recovery Institute
The next article in this series looks at Healthy Dinner Ideas so give it a go, I have to say these are pretty awesome!
Please give me feedback and leave other healthy lunch ideas by leaving a comment below, appreciate it!
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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.
Hey Sam,
I am a subway fanatic, I eat it at least 3 or 4 times per week. I usually get a meatball sub on whole wheat bread, with ranch and chipotle south west sauce, along with veggies of course.
Now, I thought subway was the golden choice for fast food– or any food really. But I have heard from a lot of people, that the veggies aren’t actually good for you because they put chemicals on them to last longer, and the bread wasn’t good for you either (even the whole wheat) because it’s full of sugar. I also don’t know whether the meatballs are good for you either, and I know for sure the sauces I use aren’t.
But, can you please enlighten me on whether my meatball subs 3 or 4 times a week are good for me? Or rather just junk food hidden in disguise.
Thanks!
Hi Danny, I wouldn’t worry about their veggies being bad for you, sure they may add some perservatives but that is the least of your worries when looking at the meatball sub you are describing. Definitely junk food in disguise!
Switch over to lean turkey breast or even the chicken teriyaki and go for mustard and a little light dressing for a much much healthier alternative. You can also check out Subway’s nutritional info for more info – http://www.subway.com/applications/NutritionInfo/index.aspx
Hi sam. I dont eat breakfast as i am on leangains in which i fast for 16 hours. I love it and it works for me. I always try to eat healthy at lunch and dinner. Is wholemeal bread ok as i struggle to find wholegrain bread.
Hi Allan, sorry can you please clarify as I’m not sure the difference between whole meal bread and whole grain bread? According to Google it’s the same thing. Nevertheless, there should be no reason that whole grain bread would be bad for you unless you are diagnosed as a celiac and are gluten intolerant by a medical professional (most people are ok with gluten!). The grains provide fiber and nutrients that are hard to get otherwise.