Lunches

[cgeorg]

What's enough whey to trigger MPS? 20g?

[jwilson625]

I fucking love red/black beans and rice. Super easy to make.

Jambalaya is great for lunches too. Usually has a bunch of meat, but you can probably make a veggie or bean version.

[Wilhelm]

What's enough whey to trigger MPS? 20g?

Probably that's the low end .
30 grams is a safe bet for regular high quality food protein, but most whey will be higher in leucine, and 20 grams may be fine.
Of course the protein content varies from concentrate to isolate, and then you have fillers and sweeteners if you aren't just going plain.

Get your magnesium (not oxide form) and Vitamin D3 with that if you can.

[cgeorg]

What's enough whey to trigger MPS? 20g?

Probably that's the low end .
30 grams is a safe bet for regular high quality food protein, but most whey will be higher in leucine, and 20 grams may be fine.
Of course the protein content varies from concentrate to isolate, and then you have fillers and sweeteners if you aren't just going plain.

Get your magnesium (not oxide form) and Vitamin D3 with that if you can.

This would be in the context of also having a decent vegetarian meal, so it seems like 20 would be sufficient to fill any amino acid holes

[quark]

What's enough whey to trigger MPS? 20g?

"maximal MPS is reliably stimulated in the range of 2.0 to 3.5 grams of leucine" https://www.barbellmedicine.com/gainzzz ... e-part-iv/

[Wilhelm]

Yeah, if you aren't trying to get it all from the whey, that is plenty.

I found this, and only skimmed it ~ https://www.elitefts.com/education/magn ... ower-game/

I'm not sure if he mentions Mg and D3's role in the actual MPS process, or that you need the Mg to metabolize the D3.
You need magnesium for just about everything though. Like well over 300 bodily processes.

[alek]

Lunches...

Here are some ideas off the top of my head:

1) Meatless chili - make a big batch and portion out lunch sized containers
2) Costco/Sam's stir fry veggies with rice - Our Sam's has a bag of pre-cut stir fry veggies with sauce that cook in about 5 minutes. Pair with steamed rice and portion.
3) Homemade fried rice - there are so many recipes for fried rice on youtube; find one you like and make a big batch.
4) Someone already mentioned the Indian food packets, but those are really good, too.
ETA 5) Pasta primavera - sautee mushrooms, onions, garlic, broccoli, squah, zucchini, tomatoes, and artichoke hearts. Add marinara and penne.

I also really like the meal plan stuff that Fit Couple Cooks put out on YouTube. They have a lot of meal plan options, and many can be made vegetarian. Here's their channel: https://www.youtube.com/channel/UCawxen ... zpzejVHK1w.

[Allentown]

While rolling around Costco Saturday morning I got too deep into looking at labels and started thinking too much about how many carbs are in beans, so I ended up getting some chicken salad. So lunches this week will be a little chicken salad, a cup of greek yogurt, and a pouch of brown and red rice with chia and kale. I don't know, it was a long weekend.
How to not blow up carbs on a "less meat" diet? Or, am I defaulting to my old Xfit days because of my training ADD workouts and worrying too much about 60+g C at lunch?

[broseph]

Yeah, beans are a great food, but not necessarily a great weight loss food.

By eating less meat though, you’re probably losing some fat intake, the calories from which could be replaced with carbs and protein (aka beans).

[Allentown]

Yeah, beans are a great food, but not necessarily a great weight loss food.

By eating less meat though, you’re probably losing some fat intake, the calories from which could be replaced with carbs and protein (aka beans).

I need to reduce calories anyways.

[Griff]

I tried a new meatless meal last night that came out well. Banza rotini (chickpea pasta) with lentil "meat"sauce:

8oz dry Banza rotini
2 c marinara sauce
1/2 c green lentils
2 c chicken or veggie broth
1 clove garlic, smashed
1 bay leaf
1/4 tsp salt

Cook the rotini according to package instructions. Add lentils, broth, garlic, bay leaf and salt to a medium sauce pan. Bring to a boil then reduce to a simmer for 20-30 min, until lentis are tender. Drain any remaining liquid in a strainer, remove bay leaf and garlic. Return the drained lentils to the sauce pan. Add marinara and simmer for 5 min. Serve over the pasta.

Super quick and easy. Makes two large servings with the following macros:

800cal
53g protein
12g fat
137g carbs (32g fiber)

Super high carb, but tons of fiber and should be low glycemic overall since its mostly from chickpeas and lentils. It doesn't taste exactly like a beef meatsauce, but my wife and I liked it a lot. I've also heard you can replace half the meat in a regular meat sauce with this lentil mix.

It packs really easily for work lunches, too. Next time I think I'll double the recipe and it will make 3 large (800cal) weekday lunches for me and 2 small (400cal) lunches for my wife.