Things to Pack for Your Lunch to Put on Muscle

Written by crystal green
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Things to Pack for Your Lunch to Put on Muscle
Build bigger muscles by eating more protein-rich foods. (Pixland/Pixland/Getty Images)

When you're packing on the muscles, the last thing you need is to pack the wrong thing for lunch. Although crisps and a sandwich are common lunchtime treats for many, if you're focused on building muscle mass you'll need to slack on the carbohydrates and amp up your protein. A protein-rich diet will not only help bulge your hard-working muscles, but give you the fullness you need to get through the day. Stock up on the right things to keep your muscles growing.


Switch out your sub sandwich with a power-packed protein meal like an egg salad, tuna melt with cheese on top of a whole wheat English muffin or grilled salmon with veggies. Give yourself a bit of variety by precooking meals over the weekend to make it super simple for you to pack your lunch daily. Try making a big chilli, a hamburger or steak.


If you're prone to getting snacky, give your lunch box some supporting snacks to help you get through the day. Add in a package of almonds which are full of protein and fibre to add mass to your muscles. Package peanut butter with celery or carrot sticks in as a crunchier alternative. To satisfy your sweet tooth try adding fresh blueberries or strawberries to plain yoghurt.

Bars or Shakes

Include a protein bar in your lunch luggage. Here's a quick way to add plenty of protein to your diet especially if you don't have time to consume a full meal. Use a meal replacement shake as a quick way to get the nutrients and filling you need without the muss and fuss of going out for lunch every day. Purchase a one-serving sample of your shakes to be sure you like the product's flavour ahead of time and especially before buying in bulk.


When you need something to wash it all down, water is your best bet. As you're building strong muscles, you'll want to be sure you're properly hydrated. When you need a break from the water, opt for low calorie drink mixes or sports drinks.

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