Anonymous wrote:rice balls:
http://www.justhungry.com/2007/01/onigiri_omusubi_revisited_an_e.html

I don't find rice balls to be filling. White rice are just empty carbs with lots of calories and little nutrients.

I have a quinoa salad that is good cold:

http://www.chinesegrandma.com/2011/07/quinoa-arugula-salad/

I love throwing a handful of dried soybeans on salads. They are nice and salty w/ a good crunchy texture. For some reason, they fill me up more readily than any other protein without the "full" feeling.

Make sure there's enough fat and protein. Be sure to add oil, cheese, nuts, eggs, full-fat tofu, etc., to a salad or sandwich. Avocados tend to turn brown by lunch--a cold water rinse of sliced avocados with a squeeze of lemon juice helps. Also, adding some crunch (a few chips, sesame sticks, etc.) and a small sweet (dark chocolate covered almonds) I find very satisfying.

Felafel, hummus and pita.

rice balls:
http://www.justhungry.com/2007/01/onigiri_omusubi_revisited_an_e.html

Today I had an "avocado dream"

WW pita stuffed with cream cheese, avocado, sprouts, and cucumber.

Wheat berries are very satisfying. I make a salad that has wheat berries, feta, tomatoes, cucumber, pine nuts, onion, and a lemon/garlic/vinegar dressing.

I also make cashew cream and eat it over fresh fruit. To make, soak 1 cup of raw cashews and 4 dates (separately) overnight. Rinse cashews thoroughly in the morning. Puree cashews, dates and 1/2 cup of the date water in a blender until very, very smooth. This takes several minutes unless you have a high powered blender.

Hummus and cheese or egg salad sanwiches. Also burritos---pack the filling in a big tupperware and send a bag of tortillas.

Vegetarian items that are filling and also work for someone doing that much cardio: pastas, rice, corn, tofu, dried tofu, bean thread (noodles made from various vegetables like mung bean, yam, cassava or canna starch), mushrooms (also good for umami).

I find vegetarian Thai spring rolls to be quite filling and can be served cold. Rice wrappers filled with bean thread noodles, shredded carrots, asparagus, julienne red pepper, shredded daikon, chiffonade of basil, plus a dash of fish sauce (optional). Can be served with a peanut sauce (optional). If you want, you can blanche the veggies, but do not need to. I usually put shrimp in, but you can add dried tofu or just serve without any protein.

Heavy but healthy salads that you add dressing to right before eating. For example, here's one of my favorites as of late:

Greens (I do spinach and/or spring mix), lots
Chopped red onion
Chopped green onion
Other veg of choice (chopped tomato, sliced radish, grated carrot, etc.)
handful of dried fruit (cranberries or raisins)
handful of nuts or seeds (I like pecans, walnuts, or pumpkin seeds--and seeds have a good amount of iron)
half cup-cup cooked quinoa (high in iron, has protein, healthy carb--just coats the greens, adds some texture, doesn't change flavor)
crumbled feta
can also add beans (chickpeas are good here)

The best dressing for this is Brianna's New American. Delicious. Watch portions because it's a full-fat dressing so high in (healthy) fat and calories. When the salad is my main course, that's fine. Very filling because it's a huge volume of food but there's a ton of nutrition in there and a great mix of fiber, protein and carb.

He should include nuts and avocados for healthy fats and calories. I like to make quinoa salads, cold noodle salads (with peanuts), almond butter sandwiches, guacamole, and bean or chickpea salads.

Eggs are also filling and nutritious, if he eats these. I sometimes include a Japanese-style omelet in my lunch, or Spanish tortilla.

Smoothies are also a good way to get lots of calories. Again, include nut butters or avocados.

Add beans AND tofu AND avocado to a giant salad. My DH has the same problem, as he bike commutes many days. He makes sandwiches with really hearty, heavy bread. The kind of loaves that would really hurt if someone tossed one at you.

I make great salads with beans or lentils. Just cook and cool them, and add oil and vinegar or lemon juice, and whatever vegetables you have on hand, chopped small. Parsley, chopped spinach, or fennel bulb all add nice flavor and up the nutrition.

Also, if you have a george foreman grill, you can make paninis that are good cold. Use high-quality bread with a brushing of olive oil, cheese, spinach, sprouts, maybe thinly sliced and quickly fried eggplant, etc.

My husband has gone vegetarian but finds it hard/impossible to find good veg options near his office. He brings lunch every day, but finds it hard to consume enough to stay full (and he commutes by bike so is burning tons of calories every day). Anyone have ideas for very filling vegetarian meals that don't need reheating? Thanks.