work 80 hr/wk, need meal ideas

sher80bear

I work 80 hours a week between my 2 jobs. On the weekends (Friday-Sunday) I only have 7 hours between jobs so all I do is sleep and go back to work. I usually end up ordering takeout but I would prefer something healthier. I am single and get tired of crockpot meals that will last me an entire week. I don't mind leftovers, but I can't eat the same thing everyday for a week. I am considering a protein shake as a meal replacement. I know I need to get more protein in my diet. Anyone have suggestions for either a good meal replacement or a quick and easy meal I can make for my weekends?

SouthPawSings

If you do crockpot meals you could freeze a portion of it and reduce how much you're eating of the same meal, but still have it for a couple weeks from then. So you'd make a couple crock pot meals a week and freeze some and eat on the rest. It can really stretch the dollar and is low work. I don't personally have any experience with protein shakes other than knowing they're pricey.

geebusuk

Make some sandwiches with plenty of (lean if calories are an issue) meat.

Boiled eggs if you can handle the fat calories.

I'll often take salads to work that take about 5 minutes to prepare. Could easily prepare several days worth at once - well, with what I eat, it'd typically be several portions for most people anyway :P...
Lettice, Tomato, chicken, ham, onion, sprinkling of cheese today and an egg. Lower calorie caeser dressing.
Meant to stick some apple in, but left them in the van and meant to stick some potatoes from yesterday in but forgot... and the calories were going up as it was.

KseRz

Dont even say ....

Kaitlyn811

Not sure what type of diet you follow, but I do know a lot of meal replacement shakes have a bunch of garbage ingredients. You could try making your own with egg white protein (whole egg protein is still way too expensive, IMO), cocoa (or cacao) powder, coconut oil (help keeps you full), milk of your choice - and boom protein shake.

Or, play around with it and add fruits and veggies (sans cocoa powder in this one lol).

Quick meals - do you have a day off, or a shift off? You could use that time to prep stuff, or if you can afford it - buy pre cooked meats and throw meat and veggies together in a skillet and experiment with different sauces. Throw a side of fruit on there as well.

Eggs, beef jerky, and pre cooked bacon are my staples for quick nutrition.

parisallez

quick, easy.
cook up ground turkey or ground beef. add in tomato sauce of your choice. put 1 cup trader joe's brown rice with it. separate into 2 tupperwares and go. 90 seconds in microwave and you're in business.

or
cook up ground turkey. add low sodium taco mix. put in tupperwares and bring 2 wheat tortillas. voila, 2 ground turkey tacos and very yummy.

or toss two packs of low sugar oatmeal into tuppeware. Bring two scoops protein. Drink protein and have oats, oh my god so good. and I also bring my peanut butter jar from home and eat 2 teaspoons with each meal.

sher80bear

Forgot to mention, I do work 7 days a week. Just the weekends are the worst because that is when I work both jobs each day. A PB&J sandwich is definately not going to get me through working 16 hours days. One job is sitting down most of the time but the other job is physically demanding. A sandwich and salad would work for the sitting down job but not both. I really need to carry my whole days worth of food to work with me because I don't have time to go home between jobs. We have a small fridge at both jobs so I can't take up a lot of room just for me.

sher80bear

Not sure what type of diet you follow, but I do know a lot of meal replacement shakes have a bunch of garbage ingredients. You could try making your own with egg white protein (whole egg protein is still way too expensive, IMO), cocoa (or cacao) powder, coconut oil (help keeps you full), milk of your choice - and boom protein shake.

The garbage in the meal replacements is my concern. I was thinking more along the lines of a protein powder, milk, peanut butter (probably PB2), some caramel extract, and some bananas tossed in to make a meal replacement. That should cut out lots of the garbage and still make a satisfying meal.

Kaitlyn811

That sounds great! I think it'll be cheaper in the long run too, making it yourself instead of buying into those products. Way back in a previous life, I worked 16 hours days 5 days a week - I lived on coffee. It was brutal. I have higher standards now than I did when I was 18 (in terms of food), but I remember surviving on pre packaged meals, bologna sandwiches, and mountain dew. I hope you don't have to go that route! Prep as much as you can when you aren't at work (even if it's just an hour). Buy a cooler and keep it in your car or by your desk, that way you don't take up too much room.

If you're going for fullness - pack in the fat and protein, you'll stay full longer and have the energy to get through the day.

KseRz

Not sure what type of diet you follow, but I do know a lot of meal replacement shakes have a bunch of garbage ingredients. You could try making your own with egg white protein (whole egg protein is still way too expensive, IMO), cocoa (or cacao) powder, coconut oil (help keeps you full), milk of your choice - and boom protein shake.

The garbage in the meal replacements is my concern. I was thinking more along the lines of a protein powder, milk, peanut butter (probably PB2), some caramel extract, and some bananas tossed in to make a meal replacement. That should cut out lots of the garbage and still make a satisfying meal.

Peanut Butter, (something sweet to go with it) Milk, and a piece of fruit. What a great idea!

Why didnt I think of that?

chivalryder

Perhaps not something you want discussed in this thread, but perhaps you may want to consider making a drastic life change? What sort of life is one where you spend 75% of your waking life working..?

marx4

The crock pot is ideal for long hours and being tired when you get home, there are so many sites out there with low calorie recipes for the crock pot. Stick it in the night before and turn it on low (be careful with meats and the long hours/low temps) or get it ready the night before and in the crock and put in frig and then set it to low in the am and when you get home, you either have to just make a side or do nothing. Sit down and enjoy! Best wishes, it's not easy to be a busy person and maintain a healthy diet.

steadk

if you add chia seeds and/or greek yogurt you can get full quick on shakes. I do the overnight oatmeal many times and that keeps me full until lunch.

1/4 c old fashioned oats
1/4 c greek yogurt (plain)
1/3 c milk
1 T chia seeds

that's your base... you can add fruits/nuts/jams as you wish to make your flavors. just make sure it gets at least 4 hours in the fridge

ninerbuff

Perhaps not something you want discussed in this thread, but perhaps you may want to consider making a drastic life change? What sort of life is one where you spend 75% of your waking life working..?

THIS. And the STRESS of working so much is partially why people put on weight in the first place.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

TwirleySlims

Perhaps not something you want discussed in this thread, but perhaps you may want to consider making a drastic life change? What sort of life is one where you spend 75% of your waking life working..?

I have to agree, you seem to spend all your life working, eating & sleeping!

martyqueen52

1. Get big crock-pot

2. Get 3+ lbs. of chicken breast (boneless & skinless)

3. Dump chicken in crockpot, use 2 or more bottles of barbecue sauce (or salad dressings / salsa)..... make sure the sauce covers most of the chicken. Let it cook on low for 7 hours.

4. Take out chicken....... you can shred the chicken for sandwiches or eat whole breasts. You should have enough left over for the whole week if you make on Sunday.

lrmall01

Maybe consider some canned / bagged foods. Something like cans of chicken, black beans, and a box of minute rice can be stored without refrigeration and made in a microwave on your work breaks. Those little pouches of flavored tuna. Frozen vegetables in the steamable bags. Potatoes can be stored without refrigeration and then microwaved when you need them.

Maybe some canned items combined with a few crock pot meals will give you enough variety.

karenoneill94

I also have a busy work schedule, 3 kids (1 disabled) and a lot of food allergies. I hit up the Whole Foods frozen meal section to stock up on products like Amy's and Artisan Bistro meals. Both are low in "junk" and I find Artisan Bistro (Gluten Free!) to be a tasty, fast, low-effort and generally low calorie choice. I usually grab them running out the door to pop in the work microwave, but they are good to have around for dinner. I don't think I would really bother trying to get salmon into my diet otherwise - there are 3 different salmon meals available.

jtyler83

do what i do:

step 1 : buy big *kitten* package of fresh chicken , boneless skinless. 5-6 lbs is perfect. you're also gonna need those plastic containers that are listed as freezer and microwave safe. they're like 3 or 4 bucks for 5.
step 2: take chicken out of package. if desired, trim fat. weigh out portions according to how much chicken you like. I started at 10oz, then 8oz, and now i use 6oz.
step 3: season and cook the chicken. store in the plastic containers. one serving per container. I don't use oils or butter or anything, just seasoning and throw them on the grill. easy.
step 4: put enough containers for the next 2 days in the refrigerator, the rest in the freezer.
step 5: bring enough containers plus enough bags of steamer veggies for your day. each meal is 1 container and 1 bag of veggie. here's a pic:
http://greengiant.com/pages/ProductImageHandler.aspx?Category=nutrition&ProductID=3&SubproductID=94

You can get these or their generic equivalent for around 1.00 - 1.50 each.

And that's it. high protein super low cal meals that are budget and time friendly. I eat this crap all the time, flip through my diary and you'll see it frequently 2 times a day. Add sauce to taste. Hot sauce or a1 works really well

sher80bear

Perhaps not something you want discussed in this thread, but perhaps you may want to consider making a drastic life change? What sort of life is one where you spend 75% of your waking life working..?

THIS. And the STRESS of working so much is partially why people put on weight in the first place.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

Since some of you demand an answer. I would not work 80 hours a week if I didn't have to. I had a good paying job, got laid off, savings acoount is empty and I am still looking for a replacement job that pays good. Sending out my resume to everyone I can think of but still no job offers. I would prefer to only work 1 job but that isn't an option when I can only get something that pays below the poverty level. I am not going to default on my loans. If I don't pay the mortage I have no place to live and rent is more than my mortgage payment. Working 2 jobs is my only option at the moment. You can judge all you want but until you walk in someone's shoes you don't know what it is like. Try getting laid off and still paying all your bills when you only get paid $9/hr! I bet you will work 2 full time jobs then too.

Now back to suggestions for quick and easy meals.

bebeisfit

Can you leave food at the fridge for multiple days? Or will someone toss or eat it? Is there a microwave?

How about a grain type salad? Bulger, barley, quiona? Add in substantial roasted vegetables (eggplant, onions peppers), lean proteins (roasted chicken, grilled tofu, or beans). Add in a nice vinaigrette I like lemon juice, dijon and olive oil, it gets better the longer it sits. It can be eaten cold or room temp.

Sandwiches are certainly easy, but the bread can eat up a lot of calories. Try substituting a large lettuce leaf or eat only half a sandwich at a time with something else.

Small containers containing small amount of raw, roasted nuts, cottage cheese, hummus, grape tomatoes and any other cut up vegetable like jicama, carrots, cucumber, celery, can be great snacks to supplement smaller meals. I assume you get some sort of break.

I have made an egg scramble or oatmeal in bulk and carried it to work for later.

I used to roast vegetables and sometimes a whole chicken for future meals and have them on hand to add to a salad, grain or sandwich.

I don't envy your schedule. But don't succumb to fast or take out food. It certainly takes some planning and a little prep time, but learn to cook once and use for multiple meals.

As others have said cook in bulk and put 2 servings in the freezer. And one day, when you haven't planned, you grab something from the freezer.

I've also taken a few hours cooking with a friend. We knock out 4 or 5 meals in a few hours. You've got someone to share a few meals with along with the work. Win/win!!

bebeisfit

[/quote]

Since some of you demand an answer. I would not work 80 hours a week if I didn't have to. I had a good paying job, got laid off, savings acoount is empty and I am still looking for a replacement job that pays good. Sending out my resume to everyone I can think of but still no job offers. I would prefer to only work 1 job but that isn't an option when I can only get something that pays below the poverty level. I am not going to default on my loans. If I don't pay the mortage I have no place to live and rent is more than my mortgage payment. Working 2 jobs is my only option at the moment. You can judge all you want but until you walk in someone's shoes you don't know what it is like. Try getting laid off and still paying all your bills when you only get paid $9/hr! I bet you will work 2 full time jobs then too.

Now back to suggestions for quick and easy meals.
[/quote]

Sending out good work vibes. Wishing you well.

chivalryder

Perhaps not something you want discussed in this thread, but perhaps you may want to consider making a drastic life change? What sort of life is one where you spend 75% of your waking life working..?

THIS. And the STRESS of working so much is partially why people put on weight in the first place.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

Since some of you demand an answer. I would not work 80 hours a week if I didn't have to. I had a good paying job, got laid off, savings acoount is empty and I am still looking for a replacement job that pays good. Sending out my resume to everyone I can think of but still no job offers. I would prefer to only work 1 job but that isn't an option when I can only get something that pays below the poverty level. I am not going to default on my loans. If I don't pay the mortage I have no place to live and rent is more than my mortgage payment. Working 2 jobs is my only option at the moment. You can judge all you want but until you walk in someone's shoes you don't know what it is like. Try getting laid off and still paying all your bills when you only get paid $9/hr! I bet you will work 2 full time jobs then too.

Now back to suggestions for quick and easy meals.

Didn't mean to judge. It was just a "wtf?" situation. If that's the predicament you're in, I wish you all the best and hopefully you'll get out of it soon.

I unfortunately cannot give food meal ideas because I cook everything from scratch and my grocer bill is easily $40/month. I have a lot of food allergies. I cannot eat "quick and simple" foods.

sher80bear

Can you leave food at the fridge for multiple days? Or will someone toss or eat it? Is there a microwave?

How about a grain type salad? Bulger, barley, quiona? Add in substantial roasted vegetables (eggplant, onions peppers), lean proteins (roasted chicken, grilled tofu, or beans). Add in a nice vinaigrette I like lemon juice, dijon and olive oil, it gets better the longer it sits. It can be eaten cold or room temp.

Sandwiches are certainly easy, but the bread can eat up a lot of calories. Try substituting a large lettuce leaf or eat only half a sandwich at a time with something else.

Small containers containing small amount of raw, roasted nuts, cottage cheese, hummus, grape tomatoes and any other cut up vegetable like jicama, carrots, cucumber, celery, can be great snacks to supplement smaller meals. I assume you get some sort of break.

I have made an egg scramble or oatmeal in bulk and carried it to work for later.

I used to roast vegetables and sometimes a whole chicken for future meals and have them on hand to add to a salad, grain or sandwich.

I don't envy your schedule. But don't succumb to fast or take out food. It certainly takes some planning and a little prep time, but learn to cook once and use for multiple meals.

As others have said cook in bulk and put 2 servings in the freezer. And one day, when you haven't planned, you grab something from the freezer.

I've also taken a few hours cooking with a friend. We knock out 4 or 5 meals in a few hours. You've got someone to share a few meals with along with the work. Win/win!!

I can't leave food in the fridge. It is a really small fridge we have at both jobs. I think they got these from college dorm rooms, they are that small. Someone suggested a cooler in my car. That may work and let me bring enough tupperware for the whole day. A grain salad sounds like a good idea and I could mix that up so it wouldn't be the same thing day after day. I am trying to not go the fast food and take out route but it isn't always easy when working this much. I know that bringing my own meals will be cheaper and healthier than picking up the phone.

ninerbuff

Perhaps not something you want discussed in this thread, but perhaps you may want to consider making a drastic life change? What sort of life is one where you spend 75% of your waking life working..?

THIS. And the STRESS of working so much is partially why people put on weight in the first place.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

Since some of you demand an answer. I would not work 80 hours a week if I didn't have to. I had a good paying job, got laid off, savings acoount is empty and I am still looking for a replacement job that pays good. Sending out my resume to everyone I can think of but still no job offers. I would prefer to only work 1 job but that isn't an option when I can only get something that pays below the poverty level. I am not going to default on my loans. If I don't pay the mortage I have no place to live and rent is more than my mortgage payment. Working 2 jobs is my only option at the moment. You can judge all you want but until you walk in someone's shoes you don't know what it is like. Try getting laid off and still paying all your bills when you only get paid $9/hr! I bet you will work 2 full time jobs then too.

Now back to suggestions for quick and easy meals.

Sorry that's happened to you. So you're doing what you gotta do to keep what you've got. I get that. In doing so, you sacrifice time and meal prep. I get that too.
Food is just that, food. Getting healthier isn't just about food though. If you want more options on "nutrient dense" foods, then just include more whole foods. If you don't have prep time, then buy a roasted chicken from Safeway, or even sushi. Unfortunately, if food prep time isn't time friendly to you, you have to go with what options are afforded to you.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

PRMinx

My schedule is no where near as packed as yours, although I am on the go a lot between working full time and school. I just wish you the best because I can't even imagine...hang in there.

Here's what works for me...I always have these items on hand:

Pulled roasted chicken (I make a bunch and then always have it in the fridge for salads)
Hard boiled eggs
Peanut butter and apples
Quest bars
Cut veggies
Greek yogurt
Balsamic dressing
Spinach (for the salad with chicken)

Then, when I have time, I make a bunch of stuff that can be frozen in individual portions. Some in the crockpot, some in the regular pot. This usually includes:

Tomato sauce
Turkey chili
Lasagna soup
Chicken Tikka Masala

Since the items above can be frozen in individual portions, I just grab them out of the freezer and take them to work. I don't even have to refrigerate because the time out of the fridge is the thaw time. It works great.

Please feel free to PM me if you want some recipes. I pretty much shoot for high protein in everything I make.

writergeek313

I was going to suggest weekly meal prep, but it doesn't sound like you have the time. What could work, though, is spreading the meal prep out over a few weeknights so that it's more manageable to get started and to clean up. For instance, maybe one day you leave a pot of beans soaking while you're at work, then cook them when you get home. The next day, you can make some brown rice, quinoa, or whole wheat couscous and cook and/or chop some veggies. Then the third night you can cook your protein(s).

I live on my own and usually cook just for myself. What I do is either fix a few different things so that I can rotate leftovers and not eat the same thing night after night, or I make basic ingredients that I can do a lot of different things with. Grilled chicken can be reused in salads, chicken salad, quesadillas, on pizza, in sandwiches, etc. I also try to stock my freezer for weeks when I'm too busy to do meal prep. What I'm sick of one week will be a welcome change in a few weeks!

aNewYear123

If you do crockpot meals you could freeze a portion of it and reduce how much you're eating of the same meal, but still have it for a couple weeks from then. So you'd make a couple crock pot meals a week and freeze some and eat on the rest.

This is what I do; I have soup and pulled pork in the freezer and just finished my last container of chicken curry. All I have to do is make rice or noodles or make sure I have rolls to finish off my meal.

2dogzrule

What about something like a healthy pizza - it's quick and not hideous on calories if you put good choices on for toppings.

bebeisfit

One last thought. Do you have a thermos? Hot soup or nearly anything will stay warm for a few hours. That way you can spend some time between jobs relaxing and enjoying your meal.

Hang tough!