Healthy eating: What to eat for lunch and breakfast on the go

Personal trainer Dyl Salamon talks us through some of the best options for meals on the go to complement your fitness regime

protein pot pret
Pret A Manger's Protein Pots make a great snack for lunch Photo: Pinterest

In an ideal world you would prepare all of your food, weighing it out meticulously, packing it into Tupperwares and eating at precisely the right time, no matter what.

But even the best of us will get their meal preparation wrong from time to time.

If you find yourself in this situation, and you need to pick up food around work, this shouldn’t be an excuse to miss meals or to eat poorly.

Missing meals will lead to snacking in the office, or binging at some other point, and if you’re not feeding your muscles properly, you’ll never see the results you want.

Breakfast

Missing breakfast is simply unforgivable. Trying to get healthier, leaner, bigger or fitter? It doesn’t matter, because you need breakfast. The most important meal of the day aids your metabolism, keeps you energetic and off the snacks, and can also improve your mood to a previously unimaginable point.

But forget the Weetabix, fruit salad or porridge you were told to eat as a kid, you need protein and fats more than anything. Try keep the carbs low and if you can fit some greens in there, you’re onto a winner.

Here are some good options for breakfast on the go:

Tossed: Omega salmon; First eggs

Leon: Smoked salmon and avocado pot; Salmon and egg muffin

Any supermarket: Total 0% yogurt and a handful of nuts

EAT: British back bacon and poached egg hot roll

Pret A Manger: Smoked salmon and free range egg breakfast baguette

pret baguette

Pret A Manger’s Smoked salmon and free range egg is a great option for breakfastPhoto: Instagram

Lunch

Again, you’re looking for high protein, fat and greens. These will maintain your energy levels through the second half of the day, while keeping your metabolism up and your muscles well fed. Try to keep carbs relatively low, you’ll still be getting enough from these meal choices.

Here are some good options for lunch on the go:

Tossed: Create your own salad; Super kale salad; Chicken Caesar salad; Chicken, bacon and avocado salad

Leon: Super clean quinoa and chicken salad; Chargrilled chicken and chorizo superfood salad; Kale Caesar

Chop’d: Create your own salad

Pret A Manger: Italian chicken chef salad; Chefs chipotle chicken salad; chicken raita salad wrap; 2x egg and spinach protein pot

Dyl Salamon is a personal trainer based in South West London, with a personal gym in Westminster, or come join him at GymBox Covent Garden. Click here to find out more about Dyl. Or follow him on Twitter or Instagram.

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