If you are on a mission to get into shape, lunch should be your third meal of the day – after breakfast and mid-morning snack. Ideally, it would be light but with enough protein, carbs and micronutrients to keep you going. If you are too busy counting calories to think of animals, here are six lunch ideas for six pack abs.
1. Chicken with rice and vegetables
It’s arguably the most popular ingredient of any “clean” diet and for a good reason. A 100g of chicken fillet contains 25g of protein. It’s easy to cook and it’s relatively inexpensive.
All you need to do is cook the chicken fillet via your preferred method (I like to bake mine in the oven), boil some brown rice, broccoli and/or other green vegetables, season and it’s done. Put it in a Tupperware container and store in the fridge until you need to take with you the morning.
If you are not in the mood to cook, check out my chicken wraps with kale recipe which gives you 43g protein in less than 5 mins!
2. Turkey with rice and vegetables
It’s much the same as the chicken recipe above. A 100g of turkey fillet packs 22g of protein and it makes a nice change from eating chicken all the time.
3. Tuna pasta salad
That’s my absolute favourite lunch. It takes no time to prepare and it’s packed with goodness for your six pack which helps you loose fat and “grow” lean muscles. All you need to do is boil some pasta, add a tin of tuna and season.
See my easy to cook tuna with pasta recipe. which gives you 30g protein in 15 mins.
4. Salmon pasta salad
The salmon pasta salad is as easy to prepare as the tuna one above. A tin of wild pink salmon packs 18g of protein. Although that’s less than the protein you get from tuna, it’s still enough to keep your abs on show.
5. Three bean salad
If you fancy a change from eating meat and fish, try the three bean salad. You need green, soy and kidney beans (a can of each), a stick of celery (chopped) and four hard boiled eggs.
Drain the beans, add the celery and leave in the fridge overnight. Ideally you should add the boiled eggs before you serve it. If you are in a hurry, take the hard boiled eggs with you and add to the beans when you are ready to eat it.
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Make sure you roughly chop the eggs before adding to the salad. Season to taste and your healthy lunch is ready. It packs 17g of protein on top of the fibre, vitamins and other micronutrients from the beans and the celery.
6. Salmon sandwich
If you must have a sandwich in your lunch box then try this salmon sandwich. You need four slices of whole wheat bread, a tin of salmon, lettuce and a small tomato.
Put a lettuce leaf on two of the slices, top with half of the salmon (drain it first) and a couple of tomato slices. Cover them with another lettuce (to stop the bread getting soggy) and finish with the other two slices of bread.
Even though you still have to prepare your lunch the night before, these are very easy recipes that will provide you with protein and the right nutrients. Remember to have a bottle of water and some fruit or natural yoghurt with your lunch too.
The key to nailing your diet for six pack abs
Any diet is a challenge and requires a lot of self discipline and determination, especially if you are working or at college/university. The key to it is planning.
Match your diet to your lifestyle, stick to it and you are on to a winner.
It sounds much easier said than done but nobody said it was going to be easy. If you spend most of the day out (and let’s face it – most of us do), you need to take a packed lunch with you. When I say packed lunch, I don’t mean a sandwich and a bag of crisps. I mean wholesome healthy food prepared by you.
The list above is compiled with this in mind and you should be able to prepare your lunch the night before to take with you in the morning. That’s what fitness models do it and if it’s good enough for them, it should be good enough for you too.