I work at UPS and it's not exactly an 'office' job...I am always on the go...talking in front of people...teaching, etc. I know I have to eat something to 'bridge' the 4:30-10:30 gap. What is a perfect meal to have? Can I consume a protein bar in that time...if so, any recommendations....? Can a bag of sourgough pretzels suffice? Need some feedback here, thanks!

A couple of things that I eat mid-morning at work:

Nile Spice brand Red Beans & Rice Soup (needs a microwave or access to boiling water, maybe not possible for you). No fat, 10g of protein & pretty tasty.

Low-Fat graham crackers with peanut butter. Wash it down with some skim milk. Skippy makes peanut butter in squeezable pouches which are good when you are on the go.

Vita muffin (vitalicious.com) -- wash down w/ some low-fat chocolate milk.

Trail-mix (mixed nuts + raisins + whatever else the hippies at the health food store put in there). Wash it down w/ some beef jerky. Ok, thats a weird combo but I really like beef jerky, and all the chewing burns calories. :D


Don't know if any of those suggestions are good/bad/whatever, I'm interested to hear what other people have to say too...

Could I use a whole wheat crackers w/ cheddar cheese...? That is small and pry has a lot of unneccessary fat...

Canned tuna in brine is nearly always on my work lunch menu. Also whole grain cereal bar type things, but you gotta watch the sugar level in them (a lot have too much glucose syrup to be healthy). Dried fruit seems like a good idea.

At that time of day, I think its best to have a low-fat, moderate-carb, high-protein meal. Here are a few suggestions.

#1. A tuna sandwich with wheat bread.

#2. A chicken sandwich with wheat bread.

#3. A small salad and some low fat yoghurt. (possibly include a protein shake/bar).

#4. A small salad with chicken bits/strips. (you could also find a good low-fat, low-carb dressing).

-#- A Protein supplement combined with a small carb-based serving of food make a good midday meal.

I wouldnt advise eating too much peanut butter (particularly if you are looking to lose weight) since a large majority of it is saturated fat despite is attractive high amounts of protein. Beans and rice soup may be fine and have no fat/10g of protein but watch your carbohydrate intake isnt too high, particulary if it involves white rice or other 'starchy' carbs.

Hope this has helped.

At that time of day, I think its best to have a low-fat, moderate-carb, high-protein meal. Here are a few suggestions.

#1. A tuna sandwich with wheat bread.

#2. A chicken sandwich with wheat bread.

#3. A small salad and some low fat yoghurt. (possibly include a protein shake/bar).

#4. A small salad with chicken bits/strips. (you could also find a good low-fat, low-carb dressing).

-#- A Protein supplement combined with a small carb-based serving of food make a good midday meal.

I wouldnt advise eating too much peanut butter (particularly if you are looking to lose weight) since a large majority of it is saturated fat despite is attractive high amounts of protein. Beans and rice soup may be fine and have no fat/10g of protein but watch your carbohydrate intake isnt too high, particulary if it involves white rice or other 'starchy' carbs.

Hope this has helped.

Actually, PB is mostly UN-saturated fat. Especially natural PB that doesn't use any hydrogenated oils.

Actually, PB is mostly UN-saturated fat. Especially natural PB that doesn't use any hydrogenated oils.

It is mostly un-saturated ... but a relatively large proportion is saturated fat ...
(per 100g)

Protein - 23.1g
Sat. Fat - 11.5g
Unsat fat - 26.4g

... considering that it is 11.5% saturated fat.

There are better ways to consume 'good' fats. Particularly since most peanut butters are over 50% fat in total, making it easy to exceed daily calorie intakes.

I was also assuming (from his alias) that he was is cutting. If he was bulking i would recommend PB. Im cutting and i personally dont recommend it, even if it is natural PB.

What kind of protein bar should I be aiming for?

Any kind of meal replacement bar can do right??? Becauce I am better off eating something than nothing over that 6 hr stretch...

I agree with the chicken breast sandwich or tuna sandwich suggestion.

My typical day is:

breakfast: Kashi Good Friends Cereal with Blueberries
mid morning snack: shake
lunch: Big green leaf lettuce salad with bell peppers and vinegar, plus a chopped chicken breast or sliced turkey
Mid afternoon snack: 6 oz. of tuna with dijon mustard, on whole grain bread or alone with a some veggies
Dinner changes, but usually chicken and loads o'broccolli
workout: PW shake
Before bed: about half the time I'll eat some cottage cheese or peanuts

What kind of protein bar should I be aiming for?

Try any the BIG 100 bars from MET-Rx. Although they might have too much sugar for some, they sure are tasty. The peanut butter one is damn good.

I'm a bit wary on tuna right now considering the recent news about the dangerously high-levels of mercury found in tuna. Canned salmon is a good substitute.

I like to grill up some marinated boneless chicken breasts (bought in bulk from Costco) on my George Foreman grill take them to work the next day. I'll have one as part of my lunch and another one later as a snack.

Try any the BIG 100 bars from MET-Rx. Although they might have too much sugar for some, they sure are tasty. The peanut butter one is damn good.

This is what I have used the last couple of days...

The Chocolate Chip Cookie Dough is good as well.

I take about 3cups of a vegetable (peas, green beans, broccoli, or a mix of all three) and 2 cans of tuna or 2 skinless chicken breasts. It's basic but gets the job done.

I've found that Powerbars usually taste the same no matter the flavor, and they have a high proportion of carbs compared to protein. 90mg of sodium too. They might be good before a workout, I guess.