The triathlete's sandwich equivalent

2 minute lunches avoiding bread and butter?

1 to 20 of 47 messages
Britrisky    pirate
14/07/2013 at 20:57

Whilst so many of us on the other thread are making New Year's resolutions about weight - what can we actually eat, especially at lunchtime? 

Breakfast I get - poached eggs, porridge, not sugary cereal, that's fine ... 

Dinner - well, a bit of chicken or fish, with veg and not too many potatoes (not chips). That isn't sound too difficult ... and the crips and chocolate in between I can work on that ... 

But lunch - a ham sandwich is my default setting, but too much bread is bad, butter is bad - but lentil and butter bean salad doesn't strike me as a quick, grab-it-as-you-leave solution.

(I do make my own yoghurt, though! )

What can we eat for lunch that doesn't cost a fortune and take forever to prepare???

Red_dog_chris    pirate
14/07/2013 at 21:13

Apparently full fat butter isn't too bad for you- helps metabolise fat as an energy source!

I know what you mean about lunches though. I need a bit of variety as I am fed up with salad every day. Sometimes I push the boat out and have a pitta bread lol

14/07/2013 at 21:23

I find wraps are one of the most convenient "quick" lunch options. I normally drain a can of cannellini, kidney or butter beans. Warm up two wraps in the microwave, add extras like chilli, peppers, houmous, or any other type os salad, or a bit of tuna. Healthy and nutritious and doesn't give you a bloated feeling like bread.

14/07/2013 at 21:38

I make a salad (rocket, watercress etc spring onions, pepper, cucumber, tomato and red onion) and throw in feta, olives and an egg or tuna as well no dressing, plus one or two pieces of fruit. Lots of fruit, greek yoghurt and blueberries plus and apple for morning tea. 

The more protein you pack in the more 'satisfied' you feel and less likely to go for the carbs.  I find if I go beyond three hours break between eating I get ravenous and make bad food choices so I try not to do that.

Cortina5    pirate
14/07/2013 at 21:41

If some of the pros are to be believed a chunk of butter in your coffee is the done thing!

Why is bread bad Brit?

Britrisky    pirate
14/07/2013 at 21:44

I don't really know - but after 30 weeks of IM training, I didn't lose an ounce, and now I really want to make a determined effort, and just sense I need to eat differently, rather than less ... 

14/07/2013 at 21:46

Bread is my staple for lunch...

Generally a BIG doorstep sandwich with brown bread, light mayo, no butter, cold meat   (chicken/ turkey/ ham) and maybe cheese (light Philadelphia/ emmentaal/ cheddar), cherry tomatoes and lettuce.

2-3 pieces of fruit too.

Im not a great example as I usually eat it all before 10:30, and then hit the cake/ chocolate in the afternoon!

14/07/2013 at 21:48

And I did lose weight IM training...not a lot, but looked like I'd lost more than I actually had I think!

The only thing I cut down on IM training was strong costa coffees, and they didn't have manycalories...

Cortina5    pirate
14/07/2013 at 21:50

I struggled to maintain weight in the last few weeks of IM training to the point that I began to scrutinise what I was eating. I found I was eating 3-4 good meals a day and snacking non-stop in between.

14/07/2013 at 21:59

I thought I had an undiagnosed cancer...

Cortina5    pirate
14/07/2013 at 22:00
K9 wrote (see)

I thought I had an undiagnosed cancer...

Did anyone ask you if you had?

Red_dog_chris    pirate
14/07/2013 at 22:02

I think my downfall is the snacking in between, there is only so much fruit you can snack on.

14/07/2013 at 22:04

all getting back to normal now though!!

Sorry - Britrisky, we're not answering the question are we?!


How about making a big batch of tuna rice sald - rice/tuna/ sweet corn/ peppers/tomatoes/beetroot/ boiledegg/ feta/ pine nuts ,.....Orr whatever you like.

Mix and match with cous cous/ quinoa/ pasta/ different protein ( chicken/ salmon/ ham/ whatever...

14/07/2013 at 22:05

Iron cat.....yes...I had a few concerned comments

Red_dog_chris    pirate
14/07/2013 at 22:05

Sunday dinner too....yorkies, stuffing, mash, roasts, gravy, beef/pork/lamb

15/07/2013 at 00:20

do some reading and don't just jump on the low carb diet.  

however,redducing excessive carbs is *not* low carb - its just getting your diet back on an even keel

a sandwich is no big deal. - esp if its brown high fibre


but 4 rounds of white toast + jam, 2 bagels, chocolate milk and a maxi pack of chilli doritos following a long ride is excessive.  A fruit salad is probably a better option  I am slowly retraining my brain.

if you cut carbs too low you will feel crap and won't train.  

However, you don't need a pasta dinner 4 days out of 7.  1 out of 7 is fine.

I have a small cup of rice, or new potatoes, with dinner, and mucho green/ other veg to bulk it out 


there's balance to be reached......

Mr StOat    pirate
15/07/2013 at 07:15

I find bread really addictive. One slice leads to half a loaf, and then why leave that last half there

I'm going to re-read the paleo for athletes book again, and take notes this time

15/07/2013 at 07:41

I've taken nutritional advice whilst training for IM and lost 35lbs. I still eat bread. You need carbs to train. The problem isn't just how much carb, it's when. A plate of chips on a Friday night before a big bike ride is fine, on Tuesday if Wednesday is your rest day, not so much. 

Can you make a salad the evening before and all you have to do is grab it out of the fridge before you go to work in the morning?

Hope    pirate
15/07/2013 at 07:43

Like a lot of us I thought Ironman training was going to see me lose the extra fat, and it didn't. In fact training for IMCH I gained weight. I dabbled with alsorts of diet ideas and then in the end employed a nutritionist to give me a food plan to follow throughout training for IMW. The extra weight came off and my fat % went down by almost 10%.

Basically, carbs were't the enemy, healthy food wasn't the problem as my diet was always healthy. The harsh truth is I ate too much, even for the long hours of training I was putting in.

Anyway I learnt a lot. In answer to the opening question though, I'm ok having bread a few times a week as long as it is proper bread, not mass produced the gloop we get in most supermarkets. I buy artisan bread which contains 4 ingredients, flour, yeast, water and salt and that is it. When I have time I make my own.

I will have 50g or 75g of bread with lunch depending on my training that day.

For the rest of the week I am happy having either chicken, fish or eggs with a large salad. I know that sounds boring, but you can make salads so good. I make them as colourful and use as many different combinations of ingredients as possible. You can make it more substantial with beetroot and beans mixed in.

If I am doing 2 training sessions in 1 day and have had a carb free lunch I make sure I have something like 150g Greek yog, honey and some berries as a snack later in the day.

I do have carbs for most evening meals but again not much. so 40 or 50g max of pasta, (unless a mega long session the next day)  rice or couscous or 200g potato. Before I was eating way too much carb. I am sure portion control in this area has made the biggest difference to me.

Vary what you eat from day to day. Mix it up. Have a little more on heavy training days, but not by a lot. 

Eat good quality, natural home cooked food. I have full fat milk and eat real butter, which is far more nutritious than it's 'low fat' alternatives. I avoid anything 'diet' processed or loaded with chemicals. 

Those are the things that made a difference to me and I lost over a stone and maintained that for almost 2 years.

Avoid the diet fads, few people can stick to cutting out whole food groups for too long. Moderation is the key IMHO  


15/07/2013 at 09:29

My Lunch is ussually a large salad with extras thrown in such as olives and chillies to make it tasty and a pack of meat whatever is in the fridge. I find easier to throw that together than to make sandwiches and I prefer it.

I lost weight whilst IM training by switching to wholegrain bread, pasta and rice and other than that I was generally eating healthy anyway. This with the exercise got me down to close to target weight but to shift the last few pounds I went through a few months where I tried to restrict my portions and watched what I was snacking on and also gave up alcohol for a period. It was all in moderation though, If I felt hungry I eat something so at no time was I starving myself.

The challenge now is going to be keeping the weight off.

Welcome to the forums Stoatally Different you should introduce yourself so people know who you are


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