What To Eat To Build Muscle – Part II: Lunch

What To Eat To Build Muscle – Part II: Lunch


Hey guys, it’s Jeff from ATHLEAN-X back here
in the kitchen again for the second part of our series “How to eat to gain more muscle”
and we’re gonna deal with lunch. Now I’m not forgetting the snacks that you’re
gonna have in the mid-morning and afternoon. We’re gonna deal with snacks later on in the
series, but for now let’s put our attention to lunch and specifically what I like to eat
and some other options that you like to eat, that are simple, a little bit creative and
that are not gonna taste so bad. Basically…I know it looks like we have a
lot of stuff here on the counter and, like I said last time, if you buy this stuff in
whole, it becomes very very easy to do your job in preparing your lunch. It becomes very easy to make sure you always
have this stuff on hand and ready to go. So I wanna start at this end over here. One of my main things that I like to eat is
grilled chicken, kind of like chicken sandwich. Stay away from the deli meats, guys. They’re loaded with salts…you’ll see they’ll
come in a big bawl. When was the last time you saw a turkey that
was actually in the shape of a bawl? This stuff is actually processed and thrown
together, not good for you. Stick to the real stuff, stick to the chicken
breasts. I’ve got a big bag here…a 10 pound bag,
again you can buy it at BJ’s, Costco, Wholesale… Take out a lasagna pan, a big pan to hold
these, take about 8 or so…whatever you use for lunches or dinners and we’ll talk about
using the same things for dinner. But for your week, you shouldn’t have to worry
about cooking every single day. Let’s take enough so it will last us for a
week, so it’ll be a lot more convenient. You throw those in here, one can of tomatoes…it’s
real simple guys. All you have to know is how to open it with
a can opener. Put in here a little onion, some garlic. Now spices…there’s some dry mushrooms, pasta
sprinkler…so this right here, sandwich sprinkler. They make these spices grouped together just
for the guys like us that don’t really know what to do in the kitchen. We can just put them in here, we know we’re
getting a blended mix…it has oregano, it has basil, it has everything in one shot. Put that in here into the oven on 4:25 for
just an hour. That’s it! Let it stay uncovered. Now this will be done…use this throughout
the day. For lunch, I’ll take this, I’ll put some whole
wheat bread, a little lettuce, tomato, some salsa and that’s it. It’s a great sandwich, you can even toast
the bread up to get a little texture change. But it’s really good, that’s what I have all
the time, when I have the time to do that. I love it, I take it on the go, I eat it in
the car. Some other options you have here…tuna. I used to kid around with my wife, but I used
to eat this from the can in college. It was sort of what I survived on, but we
can make it taste better now. We can do a better job simply by having some
other things to mix it with. If you’re gonna go on the mayo route, as in
making a tuna salad sandwich, stick with the light mayo or the non-fat mayo. It’s just gonna save you a lot of calories,
a lot of unnecessary fat. You can switch it up, you can use some salmon
instead of using the actual tuna instead. You can put it on with some sandwich…again,
with bread, with some vinegar, some lemon juice, some red peppers. Whatever you want just to increase the taste
of this, it will taste a lot better than just plain tuna, like I did. Put it on a sandwich, you can even mix it
with a little bit of salad. So we sort of cleared up all this space here,
but one of the best things that I like is sort of my secret weapon. When I am behind schedule, when I’m running
late and I need to get something in…go to cereal. You’ll see in the meal plans two of the ones
that I recommend the most are: Go Lean and Heart to Heart. Now don’t get it confused with the Go Lean
crunch..a lot of sugar in that, extra fat…it’s not equivalent to the Go Lean by itself. What’s great about this is there’s actually
12 grams of protein in this cereal and there’s a lot of fibre too. I challenge you to find other cereals that
taste this good and have that nutritional content. And the Heart to Heart is not too far behind. A bowl of cereal, some skid milk, a little
extra protein with the yogurt, your favorite kind of yogurt…they’re all pretty much the
same. But a non-fat yogurt is really good and that’s
it…for 3 minutes and then out the door and I feel like I’ve definitely got a good meal. So again, I’ve got sort of my go-to meals,
I’ve got some alternatives for when I’m on the run. There’s also fruits that you can grab at any
point in time, real quick and easy. Guys, these are the meal plans that have a
lot for me the potential to build muscle and to burn fat, much easier than it would have
been before in terms of what my option were. I wanna give these meal plan to you, as well. 90 days worth of meal plans that come with
the ATHLEAN-X training system. When you combine the two of those, in the
next 90 days you won’t believe how much of an impact it can have on you, just through
a concerted effort through your diet. And we don’t even have to call it a diet,
because this is not restricting yourself here. You’ll see there’s tons of food here you can
eat. As a matter of fact, on these meal plans we
don’t even focus on portion sizes. So head over to athleanx.com right now, grab
your system, get the meal plans, start putting them to work for you today so you can get
an athletic, ripped, lean body in just 90 days from now. Guys, thanks for watching. We’ll be back here again with part 3 of this
series, which will be our dinners and we’ll start covering the snacks and we’ll led into
our supplements. I’ll talk to you soon.

100 Replies to “What To Eat To Build Muscle – Part II: Lunch”

  1. no kale, broccoli, or spinach? thumbs down for using Mayonnaise… I'd find a recipe for using the avocado as a sandwich spread instead.

  2. What do I do with the rest of the chicken? Do I eat it through out the week and will it go bad? Please reply

  3. I'm always weary of frozen chicken. Normally it's pumped full of water and then shrinks when you cook it. Can anyone recommend good quality frozen chicken in the UK that doesn't do this as it would be the most convenient way?

  4. for lunch i ussualy rely  heavily on chipotle  when im around one otherwise i just use my head when im at a restaurant like subway i go for chicken sandwich or chicken salad hold the dressing  or spinkle a little bit of it over  all i do is pack snacks for the day and as far as dinner goes well every time i bake chicken it gets this nasty nasty baked gamey taste i tossed it out  and  i try to at least have egg whites with my  dinner  cant eat rice every day at dinner its beyond me  whole wheat waffles <3

  5. I love doing that. Cereal, Greek Yogurt and Fruits… Hard to find something that tastes that good and has 22 g of protein.

  6. Enjoyed the info in this video, Jeff. One food that is absolutely amazing that I suggest also, is Yellow Split Peas. One cup of Yellow Split Peas has 50 grams of Fiber (200% daily value), 48 grams of Protein, lots of minerals and vitamins. One of the best ways to cook them is making Tarka Dhal an Indian Recipe. Really delicious!

  7. I am still in Junior High so I eat lunch there a lot, so is there anything that doesn't need to be heated up that I can bring to school besides the basic salad? Any suggestions help thanks!

  8. I sprinkle rosemary, thyme, ground pepper corn, with a little garlic and sea salt over my chicken. If I'm baking, I'll lightly oil the pan or dish with olive oil and use fresh herbs. If I'm grilling, I'll use dried herbs.

    Sometimes I'll throw the chicken onto some pasta and plain spaghetti sauce with a little mozzarella cheese. Sometimes, I'll just eat the chicken with a small potato or rice with some veggies and a piece of fruit.

  9. Has anyone noticed that all bodybuilders eat pretty much the exact same foods? I have to admit that I do too now. Unfortunately, only certain foods are anabolic – boring ones!

  10. Is this a good lunch a sandwich with 2 slices of 100% whole wheat bread 2 slices of smoked ham,turkey breast,and roast beef and on the side an apple and some blueberries

  11. bake chicken and fish no bread no cheese and if you want great body then forget the taste and love your body if you say I love food too much then forget bodybuilding you'll never get it wasting your time

  12. Would it be better to use fresh chicken from the deli area at Costco vs the frozen bag even though it's more expensive ?

  13. Hey Jeff, SHOULD i eat like this if i am skinny and going regularly to the gym? Or is this only for people with a little bit more weight.

  14. this channel is my daily routine. so much great infomation, and how it has helped me train and better my self. i even use the pre workout, protien and recovery from athlean x. the best. higly recomend

  15. I was sick but I'm back at it and watching Jeff's videos again. Your channel is a freaking goldmine.
    Thanks.

  16. Jeff, I smoked for about a year and a half, I quit smoking a while ago, more than 6 months ago, but is that going to have any lasting affect on my ability to build muscle? What about my ability to lose fat, I'm following some plans i've set for myself and i've seen some improvement, but I just worry i might hit a wall because of it.

  17. WaaaW I am along time fan and subscriber , just noticed this is a 7 years old vid damn Jeff he himself practice what he says ,he made some sick gaiinz in this 7 years , ALLL KIIINDSSS of GAINSSZZZ !:))

  18. im a guy for the kitchen so basically im a best of both worlds i should probably open a gym with my a kitchen for foods like these

  19. Jeff, don't be so scared of the FATS! Those are essential. Low-Fat, non-fat is worse because they ADD sugar to make up for the lack of fat. Our brain is mostly fat. We need fat. Fat helps us burn fat. Fat in foods does not equal fat in our bodies. Don't believe me, go watch http://www.fathead-movie.com/.

  20. I probably spend more time on these videos than I do breathing these days, I really should start breathing regularly….

  21. its 2018 and i sure hope he has improved on his diet cause if hes still eating this crap hes gonna be ripped allright 6 feet under the only decent shit on the counter were the fruit

  22. I m F. LOVE U JEFF, without being a homo.. just pure love. u made me discover the salsa sauce, this is such a discovery channel for me

  23. Guys cans of tuna are no good imagine how much preservatives its got in there to keep it fresh and edible fish isnt supposed to be canned

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