Hiya Erowan,
When I was writing my dissertation, I was home all day, so I was always cooking gourmet meals. Now that I'm teaching, I'm always in my office, so I've had to become more limited with my food choices.
Here's what I've been doing:
Sunday night cook in bulk: chicken breasts (about 3 lbs, 400-degrees, 30 min), brown rice, split peas (or lentils). Chop a bag of carrots and celery into small strips, and place single servings in ziplock bags. Put all of these in the fridge for easy access during the week.
Make a salmon loaf with more omega-3's than you know what to do with: 1 big can salmon (bones removed, save 2 tbsn liquid), 1/4 cup oat bran, 1/4 cup ground flax seed, 1/4 cup wheat gluten, 1 tsp salt, 1 whole egg, 1/2 tsp dill - mix together and put into oiled cooking pan - bake 350-degrees for 45 min.
Stock your freezer with every variety of frozen vegetables you can find (except corn).
Each morning before work, cook your breakfast, and quickly assemble your food for the day. Breakfast is an omelette with one whole Eggland's best egg, and 4 regular egg whites, smoked turkey breast, bell peppers and onions, slice of fat free cheese.
Ideas for office meals (asuming you have a fridge and a microwave):
Brown rice, peas and carrots, chicken breast (P+C meal within 3 hour PWO window) +3 fish oil caps
Split peas with slice of ff cheese and a can of tuna or salmon (split peas have very low glycemic index and tons of fiber). Grapefruit for dessert.
Chicken breast with frozen mixed veggies, thawed in microwave. Add salsa for seasoning. 6 fish oil caps and a multivitamin. Apple for dessert.
Canned salmon, remove the nasty bones, mixed with chopped pickle and fat free mayo, topped over a half can of chick peas (again, low gi/ high fiber, so it's fine with some EFA's like those in salmon).
PWO snack: My new PB Banana bars:
http://forums.jpfitness.com/cgi-bin/...;f=13;t=000060
1 cup lowfat cottage cheese, heated mixed veggies, can of tuna, 6 fish oil caps.
1/4 salmon loaf (recipe above)
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The key here is to eat the carbs after your workout, tapering the GI down the rest of the day, adding more vegetables throughout. Another key aspect is to get that Omega-6 to Omega-3 ratio as low as possible, thus the fish oil caps and salmon.
Good luck bro!
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