Simple/Quick meals 400-500 calories?

Breakfast: oats, 2 eggs
Lunch: peanut butter (no jelly) sandwich - I get "double protein" bread from my supermarket to add some extra protein to this meal
Salad (no fatty dressings - try balsamic) with grilled chicken
Dinner: grilled chicken and asparagus - had this tonight; 6 oz chicken 1 cup asparagus under 300 calories
Fresh fish with a vegetable
Snacks: protein bars, banana, blueberries, nuts (watch the serving size)

Here is what I eat most days that I work.

Breakfast: Carnation Breakfast Essential with 1% milk

Lunch: Baby carrots, sugar snap peas, green beans, roasted red pepper humus. Apple or strawberry's.

Super: Baby carrots, green beans, sugar snap peas, onion, green pepper, corn and either salmon or tilapia. I put it all in a frying pan with some cooking spray and season it the way I want it. Then I put a lid on it and let it cook over medium heat until its done, stirring it a few times to mix the veggies up and flip the fish once. Then I make either brown rice or noodles to go with it.

Snack: Popcorn popped in coconut oil with I can't believe its not butter spray and sea salt on top.

This is roughly around 1500 calories.

When I'm not working I eat something like this.

Breakfast- 2 large eggs, 1 Kraft single slice, 2 slices of healthy life 35 cal bread and 3 slices of turkey bacon. I make a egg sandwich.

Lunch: Normally some fruit.

Super: 2 Morning star spicy black bean burgers on 2 slices of healthy life 35 cal bread with bbq sauce. Then either veggies or a cucumber/tomato salad.

Snack: Either popcorn or fruit.


I'm not a morning person so when I work I just mix up my breakfast drink and drink it on the way to work. I start work at 6:15am and hate getting up early so I try to sleep the latest I can which doesn't leave much time for breakfast. I'm also not that hungry either at that time. But my lunch is also around 10:30am. When I am off I don't normally eat breakfast until around 9am so i'm not really hungry for lunch.