Sunday, March 4, 2012

Just a few quick tips


How about looking thru the lists below and thinking about what you could pack with you as you go through your day (think about using Tupperware, a thermos, a cooler, ziploc bags to make these work):
Quick and Easy Protein
  • Beef Lunchmeat (roast beef), 2 oz; (100 calories)
         --sandwich, or added to salad
  • Best Turkey Burgers, 1 serving; (111 calories)
         --sandwich; or as burger; look for frozen turkey burgers; read label
  • CARL BUDDIG, Smoked Sliced Turkey, light and dark meat, 1 package; (114 calories)
         --sandwich; or with crackers; added to salad
  • Chicken Breast, no skin, 3.5 oz; (108 calories)
         --with salad; with rice; chopped added to pasta sauce
  • Chicken-Vegetable Soup, 1 serving; (109 calories)
         --with crackers; or with toast
  • Chickpeas (garbanzo beans), 1/2 cup; (114 calories)
         --added to salad
  • Creamy Hummus , 1.5 serving; (93 calories)
         --as sandwich; with crackers; with salad
  • Egg Salad, 1 serving; (92 calories)
         --as sandwich; with crackers; with salad
  • Grilled Salmon Burgers , 1/2 serving; (108 calories)
         --as burger
  • Honey-Roasted Turkey Breast, 1 serving; (109 calories)
         --as sandwich; with crackers; added to salad
  • Hummus, 1/4 cup; (104 calories)
         --as sandwich; with crackers; added to salad
  • Minute Omelet , 1 serving;; (103 calories)
         --with toast
  • Peanut Butter, smooth style, 1 tbsp; (95calories)
         --as sandwich; with crackers
  • Pork Tenderloin, 2 oz; (98 calories)
         --added to salad
  • Shrimp, cooked, 4 oz; (112calories)
         --with crackers and cocktail sauce; added to salad
  • Split Pea Soup , 1 serving; (118 calories)
         --with crackers; or with toast
  • Tomato-Lentil Soup, 1 serving; (112 calories)
         --with crackers; or with toast
  • Tuna Salad, 1 serving; (96 calories)
         --as sandwich; with crackers; added to salad
  • Tuna, Canned in Water, 1/2 can; (96 calories)
         --with crackers; added to salad

Quick Foods List
·                          Instant soups - just add hot water
·                          Instant oatmeal - just add hot water
·                          Sandwiches (PB &J, turkey, chicken breast slices, roast beef, tuna, egg salad, veggie burger - avoid cheese and use light mayo or mustard)
·                          Hard-boiled eggs
·                          Baby carrots
·                          Hummus
·                          Energy bars, like TLC Granola or Kashi GoLean
·                          Apples
·                          Bananas
·                          Oranges
·                          Nuts, pack in a plastic baggie to limit portion
·                          Canned pineapple
·                          Canned peaches
·                          Low-fat cottage cheese
·                          Low-fat yogurt

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