There are no good or bad foods or recipes. Is lunch good? Is a sandwich good? It will depend on the context of each person, their genetics, their activity, rest, type of training that they have done or are going to do, what the sandwich is made of, the bread, the amounts of each ingredient … You cannot say that a salad it’s good and a pizza is bad. With this clear idea, here we leave you 7 healthy lunches for after training.

Remember that if the bread is wholemeal, it maintains all the nutritional properties of the cereal. White bread is less nutritious (less vitamins and minerals) and has less fiber, but it can also be part of our healthy lunches. If you are interested in recovery after training, take a look at our post “ Post-workout: what to eat after training ”


Wholemeal poached egg toast, grilled asparagus and tomato

  • White bread – 60g (large toast)
  • Egg – 120g (2 eggs)
  • Table salt – 1g (1 pinch)
  • Black pepper – 1g (1 pinch)
  • Wild asparagus – 80 g (3-4 asparagus)
  • Cherry tomato – 60g (3-4 cherry tomatoes)
  1. Toast the bread in a griddle or toaster.
  2. Laminate the asparagus and grill them with a little salt and pepper.
  3. Break the eggs and put them in a plastic wrap bag with a little salt. Close and cook in a pot with boiling water for 5-6 min.
  4. Spread the grilled asparagus, chopped cherry tomatoes and poached eggs on the bread.
  5. TIP 1: You can use the spices or flavors that you like best on the egg to accompany: pepper, oregano, curry …
  6. TIP 2: If you have ovo Lékué, you can microwave the poached egg in just 1 minute.

Kcal : 353kcal (with these amounts)
Proteins: 35.6% of kcal
Hydrates: 28.5% of kcal
Fats: 35.9% of kcal

If you do not consume bread normally, the whole grain should be introduced gradually to avoid possible intestinal discomfort.


Whole wheat sandwich with salmon, spread cheese, cucumber and tomato

  • White bread – 60g (2 sandwich slices)
  • Smoked salmon – 60 g (½ tray)
  • Light spread cheese spread – 30g (2 tablespoons)
  • Tomato salad – 50g (½ medium tomato)
  • Parsley – 2g (1 pinch)
  • Cucumber – 60g (½ small cucumber)
  1. Cut the tomato and cucumber into slices. You can do it with a knife or a mandolin.
  2. Spread the cheese on the bread slices and place the tomato, cucumber and smoked salmon between them.
  3. You can chop some parsley and put it inside the sandwich to give it a different flavor.

Kcal : 285kcal (with these amounts)
Proteins: 40.9% of kcal
Hydrates: 30.6% of kcal
Fats: 28.6% of kcal

Eat slowly, chew well and take breaks between bites to give your body time to receive the signals of satiety.


Avocado, tomato, arugula and hummus sandwich

  • White bread – 80g (Medium sandwich)
  • Salad tomato – 50g (½ medium tomato)
  • Avocado – 60g (½ avocado)
  • Packaged hummus – 30g (2 tablespoons)
  • Arugula – 15g (2 handfuls)
  1. Cut the loaf of bread into two halves.
  2. Cut the tomato and avocado into slices.
  3. Spread the bread with hummus with the help of a knife.
  4. Put the avocado, tomato and arugula and go healthy lunch!

Kcal : 381kcal (with these amounts)
Proteins: 55% of kcal
Hydrates: 11% of kcal
Fats: 34% of kcal

Combining bread (cereal) with hummus (legume) we obtain proteins of high biological value (with complete essential amino acids).


Roast beef sandwich, onion, arugula and mustard

  • High loin of veal – 100g (1 medium loin)
  • Red onion – 50g (½ small onion)
  • Fresh rosemary – 2g (1 pinch)
  • Olive oil – 5g (½ tablespoon)
  • Soy sauce – 20g (2 tablespoons)
  • Table salt – 2g (1 pinch)
  • Black pepper – 1g (1 pinch)
  • White wine – 50g (½ wine glass)
  • White bread – 80g (1 medium sandwich)
  • Arugula – 15g (2 handfuls)
  • Mustard – 5g (1 dessert spoon)
  1. Marinate the beef tenderloin for 2 hours with coarse salt, black pepper and soy sauce.
  2. Then mark the tenderloin over high heat in a pan.
  3. Take out and place on a baking tray a layer of onion cut in a feather and the fresh rosemary spread on top.
  4. Preheat the oven to 190ºC.
  5. Deglaze the pan where you made the meat with the white wine until the alcohol evaporates.
  6. Add the remaining liquid in the pan to the tray next to the marked beef tenderloin.
  7. Bake for 15 minutes, checking that it does not overcook.
  8. Take out the tray and let it rest for 5 minutes.
  9. For the sandwich, cut the loaf in half and add the mustard.
  10. Add the arugula, the sliced ​​loin and the onion
  11. TIP 1: When buying the tenderloin, try to buy a larger piece and make roast beef for several people or portions
  12. TIP 2: Deglazing is to pour alcohol into the tray or pan where you have been cooking previously. Deglazing takes advantage of the flavors that stick to the used cooking containers

Kcal : 494kcal (with these amounts)
Proteins: 37.7% of kcal
Hydrates: 24.2% of kcal
Fats: 38.1% of kcal

To be called “roastbeef”, the meat must be well sealed on the outside and pink on the inside. Healthy and very tasty lunches.


Panini with tuna, parmesan and dried tomatoes

  • White bread – 80g (½ large sandwich)
  • Tuna – 60g (1 drained can)
  • Fresh basil – 3g (2 leaves)
  • Olive oil – 5g (½ tablespoon)
  • Dried tomato – 30 g (2 dried tomatoes)
  • Parmesan cheese – 10g (1 tablespoon)
  • Black olive – 10g (2-3 olives)
  1. Cut a loaf of bread horizontally.
  2. Chop the dried tomato.
  3. Take out and mount the tuna, dried tomatoes and grated Parmesan cheese on top of the bread.
  4. Bake everything together at 180 degrees for 5-7 minutes.
  5. Garnish with fresh basil, chopped olives and season with olive oil.

Kcal : 470kcal (with these amounts)
Proteins: 44% of kcal
Hydrates: 22.7% of kcal
Fats: 33.3% of kcal

Although in this case we put it as one of our healthy lunches, like pizza, homemade panini can be an ideal option for dinner the night before competition to recharge glycogen stores.


Serrano ham, avocado and arugula sandwich

  • Whole wheat bread – 80g (Medium sandwich)
  • Avocado – 50g (½ avocado)
  • Arugula – 15g (2 handfuls)
  • Serrano Ham – 40g (3 slices)
  1. Cut and open the bread in two halves.
  2. Cut and peel the avocado.
  3. Wash the arugula.
  4. Put the arugula, avocado and slice (s) of Serrano ham in the bread.

Kcal : 358kcal (with these amounts)
Proteins: 42.2% of kcal
Hydrates: 20.7% of kcal
Fats: 37.1% of kcal

Did you know that an avocado provides more potassium and fiber than a banana?


Grilled squid squid, aubergine and zucchini sandwich

  • Whole wheat bread – 80g (medium sandwich)
  • Zucchini – 50g (¼ zucchini)
  • Eggplant – 50g (¼ aubergine)
  • Balsamic vinegar – 10g (1 tablespoon)
  • Fresh rosemary – 5g (2 pinches)
  • Table salt – 1g (1 pinch)
  • Olive oil – 5g (½ tablespoon)
  • Squid – 100g (1 medium squid)
  • Lemon with skin – 60g (½ large lemon)
  • Paprika – 5g (1 dessert spoon)
  1. Chop the zucchini elongated and the eggplant into slices, about 0.5cm.
  2. Paint a few drops of oil on the iron and heat it over medium high heat.
  3. When hot add the vegetables.
  4. Turn the vegetables when they are golden brown and add a pinch of salt.
  5. Once everything is golden brown, add the squid and grill until golden brown with the fresh rosemary.
  6. On the first round, add a lemon wedge on top of the squid.
  7. When everything is ready, open the hamburger bun and place the squid, the aubergine with a little sweet paprika, the zucchini, a drizzle of balsamic vinegar.
  8. Close the bread and enjoy one of the tastiest healthy lunches.

Kcal : 414kcal (with these amounts)
Proteins: 50% of kcal
Hydrates: 28% of kcal
Fats: 22% of kcal

Today we can already find 100% wholemeal hamburger bread in common supermarkets. If not, make sure it reaches at least 70%.

If you found these healthy post-workout lunches delicious, imagine a complete nutritional planning totally customized to your nutritional needs and tastes. Take a look at our service with online nutritionist

Leave a Reply

Your email address will not be published. Required fields are marked *