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Pro Plates: Lunch

September 1, 2012 | Featured in the Back to School 2012 Issue

Healthy LunchLunch can help you recover from a morning workout. But even if you haven’t completed a training session, lunch is a great way to prepare for activity later in the day.

Denver Broncos LB Von Miller knows the importance of a midday meal before playing in prime time. “Eating three hours before we get ready for the game is more than enough time for me to get the food digested,” says Miller. He’ll usually go for a lean protein and energy-rich carbs, plus a vegetable.

  • A six ounce serving of salmon: 260 calories, 12g fat, 0g carbs, 34g protein
  • Three-fourths of a cup of Uncle Ben’s Long Grain Wild Rice blend is 150 calories, 33 carbs and 5 grams of protein.
  • One cup of zucchini cooked is only 30 calories with 2 grams of carbs and 1 gram of protein.

Meal Total

  • 440 calories
  • 12 grams of fat
  • 35 grams of carb
  • 40 grams of protein

Adding a cup of strawberries adds 50 calories, 11 carbs and 1 gram of protein.

Brings meal total to:

  • 470 calories
  • 12 grams of fat
  • 46 grams of carb
  • 41 grams of protein

Drinking a Gatorade 3 Post Game Protein Recovery Shake is 230 calories with 41 carbs and 16 protein.

Brings meal total to:

  • 670 calories
  • 12 grams of fat
  • 76 grams of carbs
  • 56 grams of protein

Two Lunch Options From the New Orleans Saints

• Lean roast beef sandwich on whole-grain bread, 1 slice provolone cheese, low-fat mayo, mustard, lettuce, tomato; watermelon or grapes; green salad with reduced fat dressing (can show with sandwich icon)
• Grilled chicken salad with reduced fat dressing, 2 slices whole grain bread, 1C strawberries, 100% apple juice (can show with grilled chicken on salad icon.

Sandwich Option

  • 2 slices of Whole Grain Bread: 140 calories, 12 g of carbs, 4g of protein
  • 2 ounces of Boar’s Head Lean Roast Beef: 80 Calories, 2g of fat, o carbs, 14g of protein
  • A slice of provolone cheese: 100 calories, 8g of fat, 0 carbs, 7 grams of protein
  • Tablespoon of low-fat mayo: 45 calories,  4g of fat, 2g of carbs, 0g of protein
  • 1 cup of grapes: 100 calories, 27g of carbs, 1 g of protein
  • Green salad (lettuce, shredded carrots, cucumber, tomato): 50 calories, 4 carb grams, 1 g of protein
  • 2 tablespoons reduced fat dressing: 80 calories, 7 g of fat, 3 g of carb, 1 g of protein

Meal Total

  • 595 calories
  • 48 grams of carbs
  • 13 fat grams
  • 28 grams of protein

Salad Option

  • 4 ounces chicken: 120 calories, 1g of fat, 0g of carb, 26 g of protein
  • Green salad (lettuce, shredded carrots, cucumber, tomato): 50 calories, 4 carb grams, 1 g of protein
  • 2 tablespoons reduced fat dressing: 80 calories, 7 g of fat, 3 g of carb, 1 g of protein
  • 2 slices of Whole Grain Bread: 140 calories, 12 g of carbs, 4g of protein
  • Cup of strawberries: 50 calories, 11 carbs and 1 gram of protein.
  • 8 ounces of Apple Juice: 120 calories, 29g of carbs, 0g of protein

Meal Total

  • 560 calories
  • 8 grams of fat
  • 59 carb grams
  • 33 protein grams

Power your performance by checking out the full STACK Fueling Guide.

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