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.

Omelet.

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.

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.

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.

A small lunchbox cooler with a big fat sandwich.

following.

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.

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.

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.

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 %

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.

Recently discovered peanut butter powder.