I am in high school and have a hard time coming up with ideas for some meals that i can take to school. I always wind up with a sandwhich and an apple or something like that. Looking for P+C and P+F meals.
P+C- tuna on wholegrain bread
chili beans, lean ground beef and rice
P+F- tuna and nuts
boiled egg and tuna salad with olive oil
a protein shaker already full, fill at drinking fountain
Beef Jerky and almonds always works well.
First, I’m going to assume you want something portable (will probably be carrying this in a backpack) and low-key (no tuna, sardines, or jerky).
OK, you’re going to need what? 2 meals?
Protein at every meal…protein powder makes this easy. Do you have any empty vitamin bottles or small plastic containers around? Drop 2 scoops of protein powder in each - then pour into your shaker bottle and mix with water when you need it. This way you get several uses out of your shaker (carrying pre-made shakes would be a pain).
Carbs are the easy too - again, you probably don’t want to pull out a tupperware bowl of mom’s casserole in the middle of math class… a decent “normal” portable carb is dried fruit, but don’t overlook dry oatmeal (even the kiddie stuff in pounches would be alright in your case) - just add the dry oatmeal to your protein shakes.
Fat? Too easy my friend - nuts and seeds.
How does this look?
Meal 1: P+C
-In shaker: 2 srv whey powder and one pouch flavored oatmeal (mixed with water)
-several handfuls dried fruit trail mix
Meal 2: P+F
-In shaker: 2 srv whey powder (mixed with water)
-several handfuls mixed nuts or trail mix
Trail mix is a great choice if you’re looking to add size - dried fruit, seeds, coconut and nuts…if you’re looking to put on weight bring a big bag with you every day and finish it - nibble on it all day.
“failing to plan is planning to fail.”
Good luck.
[quote]Arioch wrote:
Beef Jerky and almonds always works well.[/quote]
Just make sure it’s “beef” jerky, not “fat” jerky.
Do you have any suggestions for particular brands of jerky that are not Fatty and full of sugar?
[quote]StrongMan wrote:
Do you have any suggestions for particular brands of jerky that are not Fatty and full of sugar?[/quote]
I eat Jack Links (sp)
Just don’t get caught with vanilla Grow! in some small container. When I was in high school most of my teachers would have thought it was crack. Anyway…what’s your body comp. like? If you are naturally lean I wouldn’t even worry about mixing the carbs and fat. Maybe some trail mix(make sure you get the kind that isn’t 50% M&M’s), has oats, nuts, and lots of dried fruit. That with some Grow! and a nice lunch should get you through the day.
[quote]analog_kid wrote:
Anyway…what’s your body comp. like? If you are naturally lean I wouldn’t even worry about mixing the carbs and fat. Maybe some trail mix(make sure you get the kind that isn’t 50% M&M’s), has oats, nuts, and lots of dried fruit. That with some Grow! and a nice lunch should get you through the day.[/quote]
True, true.
I assumed you were looking to put on size because, well, that’s more common for guys your age.
As for the trail mix - a “home made” concauction might be best - for many reasons…
- Most commercial trail mixes are full of sugar, preservatives, salt, and M&Ms.
- It will be cheaper
- It will allow you to build it based on your own taste
- You can use “raw” (minimally processed) ingredients
- Allows you to keep it P+F only if you desire.
If it was me and I was trying to add some mass I’d use non-dry-roasted almonds and walnuts, unsweetened coconut, sunflower kernels, chopped dates, dehydrated banana chips, and oats.
If you’re looking for just a P+F snack leave out the dried fruit and oats.
Hit up your local grocery store and look around - then experiment.
bigTR,
I use Pacific Gold Beefy Jerky which you can get at CostCo. It has 11 g protein, 1 g fat and 4 g sugar per 1 ounce serving. That is for the steak house seasoning. If you are lucky, you can probably find the red pepper flavor which is my favorite. I haven’t tried the teriaki flavor so can’t comment.
A friend of mine gave me this recipe shortly and it is great for when I’m in school
1 cup oatmeal
1/2 cup crushed pineapple (drain if needed)
4 egg whites
1/4 cup fat free milk
1/2 tsp. cinnamon
1 1/2 oz. raisins
1 serving of your protein powder
TO MAKE:
Mix ingredients-Spray your pan-Set medium flame-add ingredientsNote cooke like pancakes, small cakes-cook through abd you have yourself a dlicious treat that is good at anytime and containes about 10g protein 20g carbs and only 1 gram of fat per cake.
Enjoy