High Protein Meals for Working Woman
sarebear_91
Posts: 9 Member
Hi everyone!
I have been actively working on my health and fitness since January of this past year, but there's ONE thing that makes my weight yo-yo: the ability to create fast meals while working long hours each day. I'm in corporate marketing, and we're ramping up for our busiest months of the year. Because of this, some weeks I don't have time to meal prep and get everything sorted ahead of time.
I was also diagnosed pre-diabetic in December, so I know with my nutrition that I NEED to eat healthy, low-sugar, carb/protein-balanced meals due to my insulin resistance.
Anyone have any great, quick-and-nutritious meals they swear by?
Thanks in advance! :-)
I have been actively working on my health and fitness since January of this past year, but there's ONE thing that makes my weight yo-yo: the ability to create fast meals while working long hours each day. I'm in corporate marketing, and we're ramping up for our busiest months of the year. Because of this, some weeks I don't have time to meal prep and get everything sorted ahead of time.
I was also diagnosed pre-diabetic in December, so I know with my nutrition that I NEED to eat healthy, low-sugar, carb/protein-balanced meals due to my insulin resistance.
Anyone have any great, quick-and-nutritious meals they swear by?
Thanks in advance! :-)
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Replies
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Just wanted to confirm you are an omnivore who eats a full range of meat before I give suggestions.0
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My lunch is 1/2 gone, but I brought one of those low sodium tuna packages with some baby carrots and chopped salad in a cooler to work. I keep a bottle of reduced fat mayo here. It requires no prep, just throw in a lunch bag with an ice pack and go.
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Before I make suggestions, would you rather spend a couple hours Sunday afternoon prepping a bunch of things so your meals or easier to make during the week, or would you rather buy pre-convenienced things that essentially are healthy, but you mainly just throw in a pan, or would you rather food in your fridge be basically ready to eat as is without any prep from you?0
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Tuna packets are great on the go. Make a sandwich or put it on top of a salad. I eat throughout the day but I stock up on greek yogurt, string cheese, apples/peanut butter, and beef jerky. They're good fillers in between meals.0
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hard boiled eggs. i always have a bowl of them in my fridge.0
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Take Sunday to bake chicken breast for the week, chop/slice and use on salads, sandwiches with veggies etc. Also hard boiled eggs and cheese are great "on the go" protein.0
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Mornings I do a yogurt with a granola bar0
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Skinned chicken breast, cubed. Diced onion, Red pepper or yellow pepper or asparagus (some veggie with color) cauliflower.
Saute the chicken, onion, and colorful veggie in a wok/frying pan until done. Remove to a bowl.
Grate cauliflower flowers. I use the grating atachment on my food processor bu you can use a grater with large holes. (this may make a mess, the cauliflower can fly all over.)
Saute the grated cauliflower in the pan for several (3-4) minutes until beginning to turn brown.
Add back chicken veggie mixture.
Chicken fried cauliflower rice. Use recipie builder to get your numbers Mine came out FAT: 4.6 g; CARBS 9g; PROTEIN 43.9g; CALORIES 251
Fridge to plate under 30 minutes.
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Yes, I am! I tend to try to only have red meat once a week, but other than that, all meat is fair game :-) Thanks for checking!kshama2001 wrote: »Just wanted to confirm you are an omnivore who eats a full range of meat before I give suggestions.
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Ooo nice idea! I'm starting to try to get myself more into tuna... do you think the mayo could be substituted for mustard? Never liked the taste.tiffkittyw wrote: »My lunch is 1/2 gone, but I brought one of those low sodium tuna packages with some baby carrots and chopped salad in a cooler to work. I keep a bottle of reduced fat mayo here. It requires no prep, just throw in a lunch bag with an ice pack and go.
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Tough question! I'm up for the couple of hours on Sunday. This week threw me off for Sunday prep due to last-minute appointments, so I'm also looking for food in my fridge that's easy to take to work for lunches, as well!Before I make suggestions, would you rather spend a couple hours Sunday afternoon prepping a bunch of things so your meals or easier to make during the week, or would you rather buy pre-convenienced things that essentially are healthy, but you mainly just throw in a pan, or would you rather food in your fridge be basically ready to eat as is without any prep from you?
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Skinned chicken breast, cubed. Diced onion, Red pepper or yellow pepper or asparagus (some veggie with color) cauliflower.
Saute the chicken, onion, and colorful veggie in a wok/frying pan until done. Remove to a bowl.
Grate cauliflower flowers. I use the grating atachment on my food processor bu you can use a grater with large holes. (this may make a mess, the cauliflower can fly all over.)
Saute the grated cauliflower in the pan for several (3-4) minutes until beginning to turn brown.
Add back chicken veggie mixture.
Chicken fried cauliflower rice. Use recipie builder to get your numbers Mine came out FAT: 4.6 g; CARBS 9g; PROTEIN 43.9g; CALORIES 251
Fridge to plate under 30 minutes.
Awesome recipe!!! I will be trying this; thank you! Does it keep and reheat well? I'd be looking to make it in bulk upfront and spread it between some tupperware for taking to work.0 -
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The crockpot is your new best friend! If you don't have one, get one!! I throw a couple chicken breasts in there and a few hours later I have shredded chicken for the week to add to salads, sandwiches, soups, quesadillas . . . .0
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Two words. Slow. Cooker.
This thing is your friend. You can run it daily for new dinners or biweekly like I do for two big meals I eat for lunch and dinner. Dry beans, while chickens, whatever. It all cooks well. Recipes are a plenty on Google. Get the plastic liners for easy cleaning!0 -
sarebear_91 wrote: »
Ooo nice idea! I'm starting to try to get myself more into tuna... do you think the mayo could be substituted for mustard? Never liked the taste.tiffkittyw wrote: »My lunch is 1/2 gone, but I brought one of those low sodium tuna packages with some baby carrots and chopped salad in a cooler to work. I keep a bottle of reduced fat mayo here. It requires no prep, just throw in a lunch bag with an ice pack and go.
Sure, you can substitute anything you like. I once tried mustard and Greek yogurt in lieu of mayo but I didn't care for it.0 -
I am following to get some ideas as well and to remember that chicken recipe...it sounds really good!0
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All these hints sound great thanks for asking this question. It given me some goid ideas too.0
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Salmon and tuna packets
String Cheese
Fage 2% Greek yogurt (20g of Protein)
Rotissserie Chicken
Whey Protein
Cottage Cheese0 -
An hour of prep time on Sunday can give you Mason Jar salads for the entire week. I put the dressing in the bottom of the jar. Hard veggies next like onions, cucmbers, olives, green peppers. Next protein. Diced ham or grilled chicken. Followed by lettuce or spinach or whatever greens u like. Top it with cheese. Pit em in the fridge. Each day grab one and go. When its time to eat, shake it up to mix the dressing around, pour in a bowl and eat.0
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I think the mason jar idea is great going to try it this week.0
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An hour of prep time on Sunday can give you Mason Jar salads for the entire week. I put the dressing in the bottom of the jar. Hard veggies next like onions, cucmbers, olives, green peppers. Next protein. Diced ham or grilled chicken. Followed by lettuce or spinach or whatever greens u like. Top it with cheese. Pit em in the fridge. Each day grab one and go. When its time to eat, shake it up to mix the dressing around, pour in a bowl and eat.
Would this also work in a glass Pyrex bowl? I don't have mason jars
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An hour of prep time on Sunday can give you Mason Jar salads for the entire week. I put the dressing in the bottom of the jar. Hard veggies next like onions, cucmbers, olives, green peppers. Next protein. Diced ham or grilled chicken. Followed by lettuce or spinach or whatever greens u like. Top it with cheese. Pit em in the fridge. Each day grab one and go. When its time to eat, shake it up to mix the dressing around, pour in a bowl and eat.
Question - do the ingredients really stay fresh all week? I'd be worried about the lettuce wilting. Also where do you buy Mason jars? Thanks!!
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The ones i have i got at fred meyers. Used them for jar cookies but know i am going to try this.0
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An hour of prep time on Sunday can give you Mason Jar salads for the entire week. I put the dressing in the bottom of the jar. Hard veggies next like onions, cucmbers, olives, green peppers. Next protein. Diced ham or grilled chicken. Followed by lettuce or spinach or whatever greens u like. Top it with cheese. Pit em in the fridge. Each day grab one and go. When its time to eat, shake it up to mix the dressing around, pour in a bowl and eat.
Question - do the ingredients really stay fresh all week? I'd be worried about the lettuce wilting. Also where do you buy Mason jars? Thanks!!
I can't answer for the lettuce (I've never tried Mason jar salads), but I have seen many different styles and sizes of Mason jars at my local Targets (if you're in the US).
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sarebear_91 wrote: »
Tough question! I'm up for the couple of hours on Sunday. This week threw me off for Sunday prep due to last-minute appointments, so I'm also looking for food in my fridge that's easy to take to work for lunches, as well!Before I make suggestions, would you rather spend a couple hours Sunday afternoon prepping a bunch of things so your meals or easier to make during the week, or would you rather buy pre-convenienced things that essentially are healthy, but you mainly just throw in a pan, or would you rather food in your fridge be basically ready to eat as is without any prep from you?
Before I started tele-commuting, I spent a few hours on Sundays cooking big batches of food that would get me through Thursdays. For example, you can roast a whole chicken, debone it, make stock with the bones, make soup with the stock you already made from the last batch of bones plus the dark meat, use the breast meat for sandwiches.
If that's too much fussing, bake a four pack of chicken thighs plus some baked potatoes or sweet potatoes. Add a veg and you have one meal now and three for later. Or bake four thighs with one recipe and another four pack with something wildly different. I used to alternate chicken with just bread crumbs and my own Thai Tandoori chicken - yogurt with Thai red chili paste instead of Indian spices. I'd have this with rice and bok choy and the other chicken with potatoes and broccoli. After it cooled, I'd put the food I was bringing to work in containers so I could grab and go in the AMs. So, I'd have one type of chicken for lunches and the other for dinners.
I would also make a batch of hard boiled eggs on the weekend to bring to work for snacks. I kept almonds in a jar in my desk and baby carrots in the frig.
I made Slow Cooker Burmese Chicken and Noodles yesterday with five boneless chicken thighs and will get five meals from it. I don't get sick of it, but it would freeze well if I needed a break. I used glass noodles to lower the carbs and calories. I add some steamed Swiss chard for a green cuz I have tons of that in my garden. Bok choy or broccoli rabe would go well too.
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sarebear_91 wrote: »Skinned chicken breast, cubed. Diced onion, Red pepper or yellow pepper or asparagus (some veggie with color) cauliflower.
Saute the chicken, onion, and colorful veggie in a wok/frying pan until done. Remove to a bowl.
Grate cauliflower flowers. I use the grating atachment on my food processor bu you can use a grater with large holes. (this may make a mess, the cauliflower can fly all over.)
Saute the grated cauliflower in the pan for several (3-4) minutes until beginning to turn brown.
Add back chicken veggie mixture.
Chicken fried cauliflower rice. Use recipie builder to get your numbers Mine came out FAT: 4.6 g; CARBS 9g; PROTEIN 43.9g; CALORIES 251
Fridge to plate under 30 minutes.
Awesome recipe!!! I will be trying this; thank you! Does it keep and reheat well? I'd be looking to make it in bulk upfront and spread it between some tupperware for taking to work.
My daughter, (the Doctor ;-) takes it to lunch whenever I make it with no complaints. In fact, she makes lunch before dinner is over, making there are "leftovers".
BTW the "Vegitini" (as seen on TV) makes great shredded zucchinni for placing under all sorts of entrees, chicken, fish, burgers. So much better than slicing zucchinni and wilting it.
BTW, BTW working Men cook too ;-)0 -
Wonderful idea! Thank you! Looks like I need to invest in some mason jars!An hour of prep time on Sunday can give you Mason Jar salads for the entire week. I put the dressing in the bottom of the jar. Hard veggies next like onions, cucmbers, olives, green peppers. Next protein. Diced ham or grilled chicken. Followed by lettuce or spinach or whatever greens u like. Top it with cheese. Pit em in the fridge. Each day grab one and go. When its time to eat, shake it up to mix the dressing around, pour in a bowl and eat.
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kshama2001 wrote: »sarebear_91 wrote: »
Tough question! I'm up for the couple of hours on Sunday. This week threw me off for Sunday prep due to last-minute appointments, so I'm also looking for food in my fridge that's easy to take to work for lunches, as well!Before I make suggestions, would you rather spend a couple hours Sunday afternoon prepping a bunch of things so your meals or easier to make during the week, or would you rather buy pre-convenienced things that essentially are healthy, but you mainly just throw in a pan, or would you rather food in your fridge be basically ready to eat as is without any prep from you?
Before I started tele-commuting, I spent a few hours on Sundays cooking big batches of food that would get me through Thursdays. For example, you can roast a whole chicken, debone it, make stock with the bones, make soup with the stock you already made from the last batch of bones plus the dark meat, use the breast meat for sandwiches.
If that's too much fussing, bake a four pack of chicken thighs plus some baked potatoes or sweet potatoes. Add a veg and you have one meal now and three for later. Or bake four thighs with one recipe and another four pack with something wildly different. I used to alternate chicken with just bread crumbs and my own Thai Tandoori chicken - yogurt with Thai red chili paste instead of Indian spices. I'd have this with rice and bok choy and the other chicken with potatoes and broccoli. After it cooled, I'd put the food I was bringing to work in containers so I could grab and go in the AMs. So, I'd have one type of chicken for lunches and the other for dinners.
I would also make a batch of hard boiled eggs on the weekend to bring to work for snacks. I kept almonds in a jar in my desk and baby carrots in the frig.
I made Slow Cooker Burmese Chicken and Noodles yesterday with five boneless chicken thighs and will get five meals from it. I don't get sick of it, but it would freeze well if I needed a break. I used glass noodles to lower the carbs and calories. I add some steamed Swiss chard for a green cuz I have tons of that in my garden. Bok choy or broccoli rabe would go well too.
Oh my gosh, wonderful ideas! Thank you so much, this gives me some GREAT ideas to go off of this weekend when prepping0
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