Portable cal/macro friendly meal ideas

SideSteel
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!

Replies

  • bimmer2331
    bimmer2331 Posts: 59 Member
    Cottage cheese/ greek yogurt + berries + protein powder
  • SideSteel
    SideSteel Posts: 11,068 Member
    bimmer2331 wrote: »
    Cottage cheese/ greek yogurt + berries + protein powder

    Staple of mine. Frozen Berries too.

    Boiled eggs
    Beef jerky
  • love2lift_85
    love2lift_85 Posts: 356 Member
    A couple of hard boiled eggs and a big honeycrisp apple.

    Greek yogurt and strawberries.

    Grilled chicken breast and sliced up bell peppers.
  • ScientificExplorerGirl
    ScientificExplorerGirl Posts: 535 Member
    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.
  • CallMeCupcakeDammit
    CallMeCupcakeDammit Posts: 9,377 Member
    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.
  • rileyes
    rileyes Posts: 1,406 Member
    Omelet.
  • FoxyLifter
    FoxyLifter Posts: 965 Member
    For a protein snack, I love ricotta cheese + instant powdered coffee (any flavor, but I prefer cafe vienna).
  • andylllI
    andylllI Posts: 379 Member
    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.
  • andylllI
    andylllI Posts: 379 Member
    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!
  • 970Mikaela1
    970Mikaela1 Posts: 2,013 Member
    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.
  • Kazzsjourney2
    Kazzsjourney2 Posts: 22 Member
    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.
  • AbsoluteTara79
    AbsoluteTara79 Posts: 266 Member
    edited July 2015
    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.



  • aweigh2go
    aweigh2go Posts: 164 Member
    edited July 2015
    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.
  • _benjammin
    _benjammin Posts: 1,224 Member
    A small lunchbox cooler with a big fat sandwich.
  • bluefish86
    bluefish86 Posts: 842 Member
    Cold meat or boiled eggs, fruit or berries and a little cheese.
  • smittybuilt19
    smittybuilt19 Posts: 955 Member
    following.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    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.
  • timg760
    timg760 Posts: 115 Member
    edited July 2015
    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.
  • timg760
    timg760 Posts: 115 Member
    timg760 wrote: »
    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.
  • landonfloen
    landonfloen Posts: 18 Member
    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.
  • tigerblue
    tigerblue Posts: 1,526 Member
    edited August 2015
    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.
  • bonniejo
    bonniejo Posts: 787 Member
    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.
  • kellyjellybellyjelly
    kellyjellybellyjelly Posts: 9,480 Member
    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

  • Annie_01
    Annie_01 Posts: 3,096 Member
    edited August 2015
    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 %

  • Annie_01
    Annie_01 Posts: 3,096 Member
    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.
  • FoxyLifter
    FoxyLifter Posts: 965 Member
    edited August 2015
    andylllI wrote: »
    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.
  • ryry_
    ryry_ Posts: 4,966 Member
    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.
  • whitneyhanson1
    whitneyhanson1 Posts: 7 Member
    Recently discovered peanut butter powder.