Portable cal/macro friendly meal ideas
SideSteel
Posts: 11,068 Member
Hey!
I wanted to solicit feedback from you all on the following -
Share your ideas for food items and/or recipes that you can bring to work that are generally calorie/macro friendly (typically higher in protein, lower in cals/etc).
Please include breakfast and lunch suggestions!
I wanted to solicit feedback from you all on the following -
Share your ideas for food items and/or recipes that you can bring to work that are generally calorie/macro friendly (typically higher in protein, lower in cals/etc).
Please include breakfast and lunch suggestions!
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Replies
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Cottage cheese/ greek yogurt + berries + protein powder0
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bimmer2331 wrote: »Cottage cheese/ greek yogurt + berries + protein powder
Staple of mine. Frozen Berries too.
Boiled eggs
Beef jerky
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A couple of hard boiled eggs and a big honeycrisp apple.
Greek yogurt and strawberries.
Grilled chicken breast and sliced up bell peppers.0 -
Standard Breakfasts:
Greek yogurt with whey protein and berries
Cottage cheese with whey protein and apple butter
2 egg and 1/2 cup egg white omelette (sautee onions, red peppers, kale, spinach or whatever you like)
My standard lunch at work:
Big salad with meat (chicken, tuna, ham, salmon, beef), eggs and sometimes with 1 oz cheese.
Joseph's oat and flax pita and some meat for sandwich with side veggies.0 -
We have a full kitchen, so I can keep a lot here. Breakfast is usually a slice of Ezekiel toast with pb, protein latte (4 oz milk, 15g protein powder) and ice cream (sometimes one serving, sometimes just a spoonful - it cuts my sweet craving out for the day). Other is "baked oatmeal" (40g dry oats, cinnamon, truvia and 92g liquid egg whites, nuked for 2 minutes). 200 cals/29c/3f/15p.
I use Martin's whole wheat slider rolls (100 cals/17c/2f/7p) to cut a few calories and carbs on my veggie burgers (Morningstar Farms Grillers Prime - 170 cals/4c/9f/17p) and tuna sandwiches. I keep the rolls in the freezer so they stay fresh, and defrost in the microwave. Steamed veggies.0 -
Omelet.0
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For a protein snack, I love ricotta cheese + instant powdered coffee (any flavor, but I prefer cafe vienna).0
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Variations on quinoa and egg "muffins". I have a fridge and microwave at work so not very limited. Generally I bring Greek yogurt with hippie seed additives and berries, a giant salad topped with lean protein, various fruits, carrots with humous and eggs. Sometimes oatmeal. Roasted vegetables pack well and are great to base salads around. I like a English peas for snacking (having to shuck them keeps you busy). Chia seed puddings and overnight oats in mason jars.
I keep protein bars, proportioned bags of nuts, chocolate and gummies in my locker.0 -
FoxyLifter wrote: »For a protein snack, I love ricotta cheese + instant powdered coffee (any flavor, but I prefer cafe vienna).
So you mix instant coffee directly into ricotta? Tell me more!0 -
My lunch almost everyday is 8-12 ounces chicken breast. Tbsp mayo. Two slices bacon. Sara Lee 45 calorie bread. 40 calorie slice of pepper jack sargento cheese. A peach. Diet mtn. Dew. I'm a breakfast skipper but it used to be full fat plain Greek gods yogurt and a sliced up peach when they are in season.0
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Breakfast I take oats and protein powder in a lil container.
Snacks I take things like yoghurt and a separate container with seeds, nut mix. If I have the carbs a banana and some pb2. Or a quest bar. Apples. Get some fresh berries and dip In natural yoghurt and freeze. Make up a lil trail mix (9 grams goji berries, 8 grams seeds - I use a paleo mix and 8 grams chopped up dark chocolate)
A lunch dish I take is salmon that I have dried fried with some miso paste and gave it with a soba noodle salad (22 grams dry soba noodles, half teaspoon of dry chilli flakes, chives, soy sauce) it's a good one for taking to work.0 -
Single serve tuna packets in a tortilla with cheese and/or spinach.
Cottage cheese on an English muffin.
Hard boiled eggs. Sometimes yolk is swapped for hummus.
Egg muffins - make ahead and freeze them with whatever ingredients- turkey sausage, cheese, veggies or whatever.
Overnight oats.
Mini turkey meatloaf "muffins" frozen in advance.
Leftovers.
Lots of yogurt.
Turkey burgers made with black bean/egg/oatmeal.
Soups / chili are easy to make in advance and freeze in 2 cup glad ware.
I actually eat a lot of breakfast foods for lunch because I think they're easier to prep in advance. And my lunches sometimes look more like a collection of disparate snacks than coordinated meals.
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Stop at grocery on the way to work. Pick up:
1 bag of frozen, steamable broccoli ($2.00)
1 packet of the 90 second microwavable rice ($2.00)
2 packets of the Starkist Spicy tuna ($3.00)
1 bottle of stir fry or sweet and sour sauce ($2.00)
When you get to work, microwave the rice. While the rice is cooling off, microwave the broccoli. When the broccoli is done, pour 1/2 of the rice and half of the broccoli in a bowl, add 2 of the tuna packets and sauce. Stir. As stated here (not including the sauce), it's about 3 g fat, 60 g carbs and 38 g of protein.
Can also add pineapple tidbits to get your fruit for the day!
Total cost for the meal (assuming you use half of the rice and half of the broccoli): about $5! Still have broccoli and rice left over.0 -
A small lunchbox cooler with a big fat sandwich.0
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Cold meat or boiled eggs, fruit or berries and a little cheese.0
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following.0
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Lately I do a lot of tuna.
In the past I've done burrito bowls (shredded chicken, black beans, a little cheese, quinoa (or rice), enchilada sauce or salsa), chili, or soup. Soups are particularly good if you're trying to get in a few more servings of veggies. My husband doesn't eat many so making myself chicken/veggie soup to take to work is a good way for me to get in some extra.0 -
awesome thread.
One of my many protein smoothie versions:
protein powder
cottage cheese
lowfat milk
stevia
greens (spinach, kale, broccoli)
various frozen fruits for fiber, micros, and extra coldness
blend smooth
pour into travel drink vessel - BAM! Portable.0 -
awesome thread.
One of my many protein smoothie versions:
protein powder
cottage cheese
lowfat milk
stevia
various frozen fruits for fiber, micros, and extra coldness
blend smooth
pour into travel drink vessel - BAM! Portable.
other options:
sweetened OR unsweetened dark chocolate powder
honey
molasses
peanut butter
sub in ice/water for the frozen fruits/milk if you need to. Really, smoothies are super-flexible. And this one is FILLING.
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Great thread idea.
My go-to is greek yogurt+oats+berries+whey+cinnamon.
You can really adjust the macros however you want. If I need fat I use the 2%yogurt.0 -
Bumping for reference.
For a snack: cut and core an apple. Put in ziplock bag. Put in a tablespoon of pb2 and shake. Yum!
Can't wait to try some of the new ideas.0 -
These great strawberry protein muffins: http://ifoodreal.com/whole-wheat-strawberry-banana-protein-muffins/
Add a little sugar or honey though. 100 calories, 9 g protein per muffin. Not the highest on the protein side, but they are portable and don't need refrigeration, which is a huge plus for me.0 -
For breakfast I usually eat a quest bar, a Yoplait Greek Whips 100, & a tortilla with some kind of peanut butter/almond butter.
For lunch the one day I ate a whole bag of the new Protein Blends by Birdseye. My favorite of the new flavors is the Southwestern.
https://www.birdseye.com/vegetable-products/birdseye-steamfresh/birds-eye-steamfresh-protein-blends
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This is a recipe that I make often and eat for lunch or a snack...
You could substitute chicken for the albacore tuna and just adjust the rest of the ingredients to suit your taste. It lasts very well in the frig during the week...best thing...no cooking and only minutes to put together.
Eat on crackers, in a pita, rolled in a wrap, rolled in lettuce leaves, toast open faced...or just plain. 100g is plenty for me but you might want a 200g serving. If I remember correctly when I made this with chicken the protein was higher.
I think that for 85 calories however 13g of protein is fairly good. It is also fairly economical...IMO
Tuna Ceviche 100g/85k
• 4.00 tbsp, Lime Juice
• 1.00 Tbsp (15ml), Extra Virgin Olive Oil
• 0.50 cup, Fresh Cilantro, Chopped
• 0.50 Tsp; 5ml, Tobasco Sauce (Original)
• 50.00 g, Onion (Red), Raw (11282)
• 3.00 pepper, Peppers, serrano, raw or any type pepper you prefer
• 2.00 container (280 g (2oz) ea.), Albacore Tuna drained (you can also use regular tuna – I use the large cans and make a large batch for the week)
• 1.00 container (1 4/5 cups ea.), Diced Tomatoes drained (no salt added or you could dice up fresh)
• 0.25 tsp(s), Spices - Pepper, black
Nutrition Facts
Servings 10.0
Amount Per Serving
calories 85
Total Fat 2 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 10 mg
Sodium 150 mg
Potassium 24 mg
Total Carbohydrate 3 g
Dietary Fiber 1 g
Sugars 1 g
Protein 13 g
Vitamin A 6 %
Vitamin C 7 %
Calcium 2 %
Iron 2 %
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I forgot to add...the tuna ceviche also travels well. I took a 4 day road trip and it lasted in the cooler for the whole trip with no problems. I kept it cold with frozen bottles of water.0
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FoxyLifter wrote: »For a protein snack, I love ricotta cheese + instant powdered coffee (any flavor, but I prefer cafe vienna).
So you mix instant coffee directly into ricotta? Tell me more!
I love it! I saw it in a magazine. They called it faux tiramisu. If you get the right instant coffee, it can taste amazing! It's two servings of ricotta (124g) and a half or full scoop of the instant coffee. I'm looking for a decaf sugar free option to keep the calorie count down.
If you are looking for a low sodium alternative to cottage cheese , but still want the same amount of protein*, find a ricotta cheese brand you like. I find ricotta cheese to be an acceptable texture and bland enough to take on other flavorings. I plan on trying to add some cocoa and pb2 and see what happens.
For even more protein, you can experiment with your favorite protein powder. I use a half a scoop of this protein powder I just got. I tried this protein powder in a shake with some almond milk and it tasted kinda like crap. So I tried adding it to my ricotta and I love it!
*ETA:
two servings of ricotta = 124g, 160 calories, 14g of protein
one serving of Cottage cheese = 113g, 90 calories, 13g of protein
Ok so it's more calories, but if you can afford the extra 70 calories + mix-ins, it's worth it.
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Breakfast:
Cookies & Cream / Double Chocolate Chunk Quest Bars 160-180 Calories 22 Protein 17 Fiber
Greek Yogurt
Grapes/ Berries
Lunch:
Mexican Chicken & Rice Crock Pot
I have the recipe on my home computer...I link you if interested. I think its about 400-500 Calories for 40 Grams Protein.0 -
Recently discovered peanut butter powder.
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