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There is no question that eating healthy takes planning, but thanks to modern times, eating healthy has also become convenient. There is no need to hit the drive-thru if you pack a small cooler with snacks to go with you throughout your busy day.
I lost a majority of my weight while working 10 hours a day, 6 days a week. There was no question I needed to organize my meals. One of the things I did was make a dozen hard boiled eggs every Sunday to last me through the week. I also filled celery with natural peanut butter, stocked up on yogurts, ready to drink protein shakes, whey protein, cans of tuna, cottage cheese, ready to eat salad, other veggies and fruits. I kept a bag of spinach or lettuce at work, as well as a jar of peanut butter, a shaker for my protein drinks, and cans of tuna. Here are some healthy, quick choices to keep you from ordering out or hitting the vending machines:
Breakfasts and Snacks
• Balanced nutrition bar (approximately 15 grams of protein, and 20 grams of carbohydrates);
• 100-calorie low sugar yogurt and ½ cup of cottage cheese;
• Greek Yogurt with a tablespoon of natural honey;
• Granola and yogurt with a scoop of whey protein;
• 1 piece of fruit (small apple, orange, peach, nectarine ½ banana, 1 cup grapes) mixed with ½ cup cottage cheese;
• Apple dipped in peanut butter;
• Baby carrots and ¼ cup of hummus;
• Celery and peanut butter;
• Ready-to-drink shake (approximately 15 grams of protein and 20 grams of carbohydrates);
• 1 cup of regular flavor instant oatmeal with 1 scoop of whey protein;
• Brown rice cake with 1 scoop of natural peanut butter;
• 2 hard boiled eggs; and
• 2 handfuls of almonds or trailmix
Lunches and Dinners
• 2 cups of ready-to-eat spinach lettuce, one can of tuna, 2 tbsp. of balsamic vinegar;
• 2 cups of ready-to-eat radicchio mix, already 4 oz. of cooked turkey strips and 1 tbsp. of light ranch dressing;
• 2 Cups of ready-to-eat romaine lettuce, 4 oz. of already cooked chicken strips and 1 tbsp. of light Caesar dressing
• 1 veggie, protein based frozen dinner and small side salad made with ready-to-eat lettuce. (* note watch the sodium on frozen dinners, try not to go over 400 mg.)
Joanne Sgro is a Certified Personal Trainer/Sports Nutritionist and has worked with numerous breast cancer survivors through programs such as “Return to Wellness” and Lance Armstrong’s “Live Well After Cancer Treatment” at The Wellness Community of Philadelphia. She now resides in the Phoenix, AZ area and runs her own fitness website www.fitnessanswer.com . Joanne herself is a weight loss success story, having lost nearly 200 pounds.
Add a Comment22 Comments
YUCK!
February 10, 2010 - 4:09pmThis Comment
Eating snacks becomes a big problem to stay fit and lean when we crave so much and never feel satisfied. Thus, the body releases some hormones, suppressing our appetite. There are 2 hormones which are stirred up by the portion of the natural whey protein. It might have great benefits during the day and most especially during nighttime when we eat snacks including street foods.
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January 28, 2010 - 3:40amThis Comment