Training & Nutrition - Need ideas for quick breakfast and lunch!!!

Currently, I'm working in a restaurant that in no way supplies me with options for healthy food consumption. I work from about 10am to 5pm, and don't really get much time for a break to eat lunch. Unfortunately, I wind up snacking on all of the tastey little treats..e.g.- fries, the assortment of devlish fried treats, and fatty cream rich sauces to complete it all......

I NEED HELP!!!!!.....If anyone has any ideas(other than simple abstinence) for alternatives to the crap in front of me, I would greatly appreciate it...More specificlly, things that are quick and easy and satisfy both nutritional needs as well as taste needs.

I appreciate any advice!!!
Sean

When I am planning a long ride I have a Banana milkshake for breakfast (made with a real banbna, milk and icecream) This has to be one of the quickest things you can make for breakfast.

Otherwise, how about a poached egg with wholewheat toast? Cereal with fruit, very quick - I usually add a banana but you could add whatever fruit you prefer depending on what is in season. Baked beans and toast, doesn't take long to open a can and heat - lots of protein and carbs in that.

As for lunch ... what is the set up where you work? Do you get time off for lunch or is it an eat on the run thing. I guess you could make a sandwich or something at home and brown bag it, take some fresh fruit as well. My favourite fillings - 1. roast vegies with goat's cheese and lettuce. 2. roast beef with lettuce and mustard. 3. chicken mayo and avocado. 4. ham, cheese and tomato (bit boring but you could always toast it) 5. peanut butter, lettuce and cheese (hey, I'm Australian we eat strange things down here.)

hope this helps

hey, I'm Australian we eat strange things down here.

Yeah, like Vegemite. :D

Or maybe :eek: if it's your first time trying it.

You can make a healthy and good-tasting lunch by mixing and matching the following (usually takes me less than one minute to prepare). Graze throughout the day to keep your motor running:

Baby carrots (available by the bag in the produce section)

Celery sticks

apples, pears, bananas, grapes or other fresh fruit of your choice

Low-fat or nonfat yogurt

Low-fat or nonfat cottage cheese

triail mix made from cereal of your choice with nuts and raisins

Peanut butter and honey sandwiches made with whole grain (Ryvita or Wassa) crackers (Wrap seperatly. Can get gooey)

You can make "real" and healthy sandwiches from whole grain bread and hummus or herbed tofu--often available in regular grocery stores but definitely in health food stores.

if you can use the restaurant's microwave, bring a can of Progresso lentil (or other healthy) soup to work. If not, heat it up at home and bring it in a wide mouth thermos.

For breakfast, try a smoothie made from vanilla yogurt, orange (or other) juice a banana and some fresh or frozen blueberries. Healthy, quick and yummy.

Good luck in your quest! I'm sure there are other ideas out there. I stole many of the ones here from a very fit, slender woman in my office who seems to eat all day. She's just eating the right stuff.

i don't know what kind of restaurant you work in, but oftentimes if they'll let you eat the fries and fried food, they'll let you eat the veggies or leaner foods. will they let you cook yourself food there? make an eggwhite omlet full of veggies, or a salad with lean lunchmeat.
otherwise, a lot of the other suggestions are right on. fresh fruits and veggies and whole grains, in whatever the quickest combinations you can come up with are. one of my favorite healthy lunches:
1 can green beans
1 can tuna or albacore (packed in water)
1 tomato
lots of dried basil
salt and pepper
1 tsp olive oil
balsamic vinegar to taste
mix it all together and you have a healthy, filling, low-calorie but nutritionally dense salad.

I took like making shakes for a quick breakfast meal. I mix a couple of ice cubes, banana, some berries, yogurt, skimmed milk and protein powder for a good quick breakfast.

In terms of snacks, if the restaurant does not have them, bring things that are easy to prepare and store:

- Yogurt
- Veggies
- Almonds

I just thought of a couple of more low-fat items that I keep at work and don't need to be refrigerated:

V8 Juice
Dried fruit--figs, dates, prunes (easy does it)
Rice cakes--they come in flavors from apple cinnamon to seaweed, and some aren't bad.

I like mixing yogurt and cottage cheese. It's a nice mixture of protein and carbs, quite tasty, and quite filling. Quick breafast.

As for the lunch, I like to dry fruit, or to keep a can of fruit (pineapple, mandarin oranges, etc.) handy. Always a good option, if fresh fruit isn't available.

You work at a restaurant that doesn't have a salad option? What do they allow smoking as well? The place is a dinosaur, go get a job at a different restaurant before they go out of business...:rolleyes:

It depends on what you are trying to accomplish with your diet.

I'm working my way down the scale, so no Ice Cream Milkshakes for me. If it needs to be quicker than Oatmeal, I'll grab the Shreaded Wheat 'n Bran, add some cinnamon, Splenda, rasins and a bananna & milk.

For lunch I'll have homade soup, fresh tomato slices and cheese on Wasa Bread, two peices of fruit and a thermos of iced Blueberry Green Tea. It's only quick if you mean walking out the door in the morning; everythings prepared ahead of time, and it's definitely a sit down meal.

If you're finding yourself always wanting to snack on the junk, remember to be drinking water. It helps keep your stomach filled and reduces the urge to eat, but filling up with whole grains in the morning will do that also. They work great as a one-two combo. ;)

Oatmeal for breakfast is easy. Pop into microwave for 2minutes as you're preparing coffee. Add fresh fruit, bananas, pears, oranges, kiwi, persimmon, etc.

Yogurt and granola, protein/ carb shake (banana, yogurt, scoop of whey, milk), or oatmeal (scoop of whey, tbsp of natty peanut butter for some quality fats) are three that I tend to rely on for quick breakfast.

Oatmeal for breakfast is easy. Pop into microwave for 2minutes as you're preparing coffee. Add fresh fruit, bananas, pears, oranges, kiwi, persimmon, etc.

Microwaved oatmeal! :eek: No, you need to do the stovetop stirring thing, coz then you can watch the top of the oatmeal doing the volcano thing and wonder whether it will explode all over your kitchen. :p