Quick, small meals that I can brown bag

[wtfbbq]

Sorry about making all these new threads, but I'm trying to really clean up my diet and exercise routine and you're all just so wonderful at helping out

so I'm a college student who is not on the meal plan, and I'll be taking a tough schedule that will involve me being on campus for most of the day (and can't go back to my apartment to get food). I am starting to have more, smaller meals throughout the day and this results in a problem in what I'll do for my meals between 10 and 4. what are some good suggestions for healthy, brown bagged meals? I MIGHT have access to microwaves, but the lines are usually really long, so I'd rather not risk getting to my next class late.

so far I've only really thought of bringing a protein drink/shake (to drink early morning, first meal after my "breakfast", before it gets too hot haha), and to bring 2 small turkey sandwiches on whole wheat. I could also bring whole grain pasta w/ meat pasta sauce to reheat later in the day. and of course there's always bringing fruit + carrots or other veggies to munch on.

I read on someone else's thread that they usually have 2 PB/J/Tuna sandwiches more or less every day. Is this a solid choice as well? any other suggestions for easily prepared stuff?

 

[Kipper]

Do you have access to a cooler/insulated bag? The trouble with carrying a lunch around, especially with meats and whatnot in it, is that it can become a breeding ground for bacteria, especially if it spends a few hours in a warm backpack. If you can carry around a cooler with some ice packs in it to keep stuff cold and don't mind eating it cold, anything is really possible - even a fully cooked meal, which could just be eaten cold.

I am facing the same dilemma myself, although I will have access to a refrigerator, which makes things easier.

In the absence of reliable refrigeration facilities:
-The old reliable PB&J...won't go bad that easily.
-Whole fruit with peanut butter (apples, bananas are excellent choices).
-Nuts with something else, such as dried fruit (granted, this is more of a snack).
-Tuna works, but is overused and there are concerns with mercury. Unless you take cans/foil packs and prepare it on the spot, it will go bad within that time frame, guaranteed.
-Basically anything shelf-stable for that time frame works, such as cheese, PB, etc. (note the common thread here, they are both rich in fat). Just keep in mind that protein/carb-rich foods such as meats/fish/cooked grains are probably a bad idea because if prepared in the morning (9AM) and eaten 6-8 hours later is inadvisable from a food safety standpoint.

 

[wtfbbq]

hmm, I can only get a pretty poorly insulated lunchbag. haha I might be eating a lot of pb/j next semester.

 

[dealmaster00]

I like to eat pb/j for carbs/fat and a moderate amount of protein, and chicken breast for the rest of my protein (i eat them seperately of course ). make sure to get 100% whole wheat bread, and all natural pb and jelly. if i'm feeling real lazy then I just pack 2 slices of bread, some peanuts, and chicken breast. also don't forget fruits/veggies, eat at least 1 every meal.

 

[dealmaster00]

Originally posted by: Kipper
-Tuna works, but is overused and there are concerns with mercury. Unless you take cans/foil packs and prepare it on the spot, it will go bad within that time frame, guaranteed.

Some alternatives are salmon, which has no mercury concerns associated with it, and also canned chicken breast. I hate these canned meats though, I can barely stomach them, so I eat them as rarely as possible. But yeah chicken salad/tuna salad sandwiches are also good to pack. OP you should look into getting an insulated lunch box (and maybe even a mini ice pack), it will make your life a lot easier.

 

[StageLeft]

PB sandwich
apple
protein powder in an empty and dry water bottle; add water later and you're hot to trot. Could add dry milk powder in their, too
granola bars
protein bars.

Walk around your grocery store and there are tons of foods that are suitable.

 

[NAC]

I've always carried almost any food I want for 6 hours from ~6am to ~noon without a cooler. I'm usually in a temperature controlled office building - not in 90 degree sun. But unless, for example the cold-cuts are already a week old and need to be eaten soon - I don't think things bad in 6 hours. Dunno if there really are a dangerous amount of bacteria, but I've done if for years. I was brought up that if it smells fine, it is fine.

The main thing I eat are turkey & cheese sandwiches. In fact, if I have leftovers at 7pm, I'll still eat them sometimes. Or refrigerate overnight and have the next day.

Salami and other more processed meats should last even longer - pepperoni isn't even refrigerated at the store.

If you want, you can make the sandwich and freeze it the night before, and it will be thawed out by lunch. Or just make the sandwich on frozen bread in the morning. Either case should keep the meat cold an extra hour or two or more. You can always check every hour and see if it is effective enough for you.

Carrots & cut green peppers last fine. You can even have a tupperwear of salad that will last until lunch, keep the dressing on the side in a separate container. And again, I'd even bring a chicken salad - but if you want you can freeze the chicken the night before.

Clearly, fruit is also great, although you might want a hardened container of some sort to make sure it doesn't get squashed or bruised. Wrapping fruit in gym clothes works great too.

 

[Blackjack200]

Originally posted by: NAC
I've always carried almost any food I want for 6 hours from ~6am to ~noon without a cooler. I'm usually in a temperature controlled office building - not in 90 degree sun. But unless, for example the cold-cuts are already a week old and need to be eaten soon - I don't think things bad in 6 hours. Dunno if there really are a dangerous amount of bacteria, but I've done if for years. I was brought up that if it smells fine, it is fine.

The main thing I eat are turkey & cheese sandwiches. In fact, if I have leftovers at 7pm, I'll still eat them sometimes. Or refrigerate overnight and have the next day.

Salami and other more processed meats should last even longer - pepperoni isn't even refrigerated at the store.

If you want, you can make the sandwich and freeze it the night before, and it will be thawed out by lunch. Or just make the sandwich on frozen bread in the morning. Either case should keep the meat cold an extra hour or two or more. You can always check every hour and see if it is effective enough for you.

Carrots & cut green peppers last fine. You can even have a tupperwear of salad that will last until lunch, keep the dressing on the side in a separate container. And again, I'd even bring a chicken salad - but if you want you can freeze the chicken the night before.

Clearly, fruit is also great, although you might want a hardened container of some sort to make sure it doesn't get squashed or bruised. Wrapping fruit in gym clothes works great too.

QFT. My father has been working as a contractor for 30 years. He just brings his lunch in a grocery bag that sometimes gets left in the hot van for 4-5 hours. He almost always has some kind of meat sandwich with mayo, or leftovers from last night's dinner. He's never had something spoil on him, and he's never gotten food poisoning.

I've forgotten my lunch at home (ham sandwich), got home and saw it on the table, threw it in the fridge, and brought the next day. No problem. OP, I wouldn't worry about it. And making the sandwich on frozen bread is a great idea, that way you can just leave the whole loaf in the freezer and it won't get moldy.

 

[angminas]

If you make one-pot meals, you can toss them in an insulated bowl thingy and really not have any spoilage worries. Just make sure your meats are cooked. I leave my one-pots out for hours, sometimes even overnight. I've left pizza out for two days. The only things I'm careful with are raw. I've never had food poisoning. I read somewhere that storebought mayo is actually a preservative due to the vinegar and such.

PB&J&M will probably be your cornerstone, so I'd experiment and spend a little extra to get the ingredients you actually like. Maybe the healthiest bread out there is Ezekiel bread, which you might find in the freezer case. It's kinda dry, but it's very good for you.

 

[Kipper]

The problem with these "conclusions" is that most cases of foodborne illness are benign, involving little more than loose stool or in extreme cases, diarrhea - 1-3 days, sometimes longer, after the food is consumed. Like most bacterial infections, the bacteria need to colonize and build up critical mass before they start causing a problem. The length of time is long enough that most people don't associate the pizza they found at the back of the fridge with the GI complications a few days later.

There is good reason why all foodservice establishments are required by law to throw out prepared foods by the end of the day or after they are left out for a certain period. Just a thought.

 

[Blackjack200]

Originally posted by: Kipper
The problem with these "conclusions" is that most cases of foodborne illness are benign, involving little more than loose stool or in extreme cases, diarrhea - 1-3 days, sometimes longer, after the food is consumed. Like most bacterial infections, the bacteria need to colonize and build up critical mass before they start causing a problem. The length of time is long enough that most people don't associate the pizza they found at the back of the fridge with the GI complications a few days later.

There is good reason why all foodservice establishments are required by law to throw out prepared foods by the end of the day or after they are left out for a certain period. Just a thought.

That may be, but I'm not too worried about a loose stool. On the other hand, I had acute food poisoning about 6 years ago after eating a sausage & peppers sandwich from a grease truck. It was one of the most horrible experiences of my life: vomiting and wretching about every 20-30 minutes for over 7 hours. I nearly had my parents drive me to the hospital.

If something like that ever happened to me after brown bagging, I'd sure take a different view.