5 muscle-building lunches on the go

muscle building

If it has to go fast at noon, even ambitious athletes forget quickly once the most basic dietary rules and violate the snack at the kebab located around the corner against all self-imposed principles. To stifle this temptation in the bud, you should always have something nutritious, so you can calm down in your well-deserved lunch break, without having to look for something to eat. However, as Magerquark, Muesli and Co do not promise too much variety, here are five tasty snacks that are not only healthy, but also create a variance on your plate that your colleagues will surely envy.

Meal 1 - Sandwich with grilled balsamic chicken

To be optimally supplied with all the essential micro and macronutrients already on the first day of the working week, you should prepare a healthy meal for the following day on Sunday evening. In order for this, anything but normal, sandwich to succeed optimally, the chicken meat must be placed in a balsamic vinaigrette for at least one hour before it can be cooked for 15 minutes in a preheated pan. When the meat is ready, place it between two slices of whole wheat toast and cover with pieces of pepper, reduced-fat mozzarella and some basil leaves. To make the whole thing a delicate toasted taste, you can finish your creation either in a sandwich maker or alternatively roast briefly in the pan. Ingredients: 2 slices of wholemeal toast 125 grams of chicken meat 60 grams of red pepper 30 grams of reduced fat mozzarella 3 basil leaves 30 milliliters of balsamic vinaigrette Nutritional Information: 500 kcal / 28 g carbohydrates / 47 g protein / 14.5 g

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24.90 VAT included
23.90 VAT included
*Neuer Geschmack*
27.90 VAT included
NEW
24.90 VAT included
*Neuer Geschmack*
24.90 VAT included

Meal 2 - Tuna salad wrap

While you've had to spend a lot of time preparing your sandwich, putting together the no less nutritious tuna salad wraps is a lot faster because you do not need a stove or a pan. All you need is a large bowl where you can mix all of the ingredients listed below to generously coat the wrap. Ingredients: 1 can of tuna in its own juice 30 grams of Greek yoghurt 60 grams of chopped celery 30 grams of chopped onions 60 grams of Dijon mustard ¼ teaspoon pepper 1 large tortilla wrap made from corn flour or a wholegrain wrap Nutrition Facts: 442 kcal / 45 g carbohydrates / 50 g protein / 7 g fat

Meal 3 - egg salad

The basis for the fitness-friendly egg salad are 5 hard-boiled eggs, of which only two, including egg yolk, are used to prevent the fat content of the salad from being degenerated. To do this, simply remove the egg yolk after cooking and cut all the eggs into bite-sized pieces before placing them in a bowl along with all the other ingredients and gently undercutting. As a side dish, we also recommend a slice of Ezekiel bread that is as high in protein per serving as a whole egg or a glass of milk. Ingredients: 2 whole eggs 3 egg whites 30 grams Greek yogurt 60 grams Dijon mustard 30 grams chopped celery 1 pinch of salt and pepper 2 slices of turkey ham 2 slices of ezekiel bread 1 large lettuce leaf 2 slices of tomato Nutrition Facts: 520 kcal / 36 g carbohydrates / 48 g protein / 19 g fat

Meal 4 - Turkey Club Sandwich

The Turkey Club Sandwich is undoubtedly one of the classic lunchtime menus and, moreover, extremely simple to make. However, to make you taste the original calorie bomb-flavored treat without a guilty conscience, some modifications are needed, such as replacing the Mayonnaise with hummus. Ingredients: 120 grams of grilled turkey breast 30 grams of reduced-fat cheddar cheese 2 tomato slices 2 large salad leaves 3 teaspoons of hummus 2 slices of protein bread Nutrition facts: 547 kcal / 40 g carbohydrates / 57 g protein / 19 g fat

Meal 5 - Paprika and quinoa salad with grilled wild salmon

So that the meal offer is not overly sandwiched during the week, you will finally learn how to make a delicious salad that is definitely a novelty in your diet. The base for the salad is pepper strips, which you roast together with the salmon in a pan, while the quinoa is cooked in a pot of water. When everything is ready, you put the quinoa and vegetables together with the minced wild salmon in a bowl and, above all, carefully pick up the fish, as it is especially prone to falling apart. Ingredients: 60 grams of cooked quinoa 60 grams of roasted pepper pieces 120 grams of wild salmon Nutrition Facts: 476 kcal / 32 g carbs / 48 g protein / 17 g fat