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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
I think you have written a well organized and informative article,keep up the nice work.
October 10, 2011 - 8:24amThis Comment
Very cool ideas in your on the go diet,,,,,something easy enough for all of us to do and it's affordable.
September 9, 2011 - 8:08amThis Comment
You have been shared such a great thoughts about the healthy eating an health planning i am really appreciates your suggestions, if we followed this diet tips then it will be very beneficial for our health.
September 4, 2011 - 9:08pmStructured Settlements
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Snacking becomes a big problem for staying fit and lean, so that time we want and never feel satisfied. It could have great advantages over the day and especially at night when we eat snacks including street foods.
April 16, 2011 - 5:24amThis Comment
Starbucks has aperitive biscuit and an alarming egg white blanket with appearance and feta. Both actual bushing and beneath 300 calories! Both Subway and Dunkin Donuts accept egg white sandwiches on an english muffin- add a allotment of cheese and angular Canadian bacon and you are still at 300 calories.
April 15, 2011 - 11:28amThis Comment
I am feel very proud of the way I am slowly losing and keeping it off. Fruits and vegetables are very definitely a part of my diet. I now drink hot tea instead and of coffee. Cutting way back on the caffeine has also been a great help to me.
March 11, 2011 - 4:33pm[website link removed by Moderator]
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This article is suited for the ones who want to be physically fit.
July 31, 2010 - 8:27amIf you want to be healthy you should eat nutritious foods instead of eating junk foods and other non-nutritious foods and of course exercise is a must. With this you will live a longer life.
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...i love using Isagenix Isalean protein shakes which are complete meals - they're quick and easy to prepare and cheap too... especially when i'm in a hurry and/or busy.... i sometimes add roasted ground flax seed and some fresh fruit like blueberries, strawberries, etc...
... it's good to know i'm getting really good dense and micro-nutrition at the same time.... and not going for the junky filler foods... i feel lighter and brighter for sure!
...and this system has actually assisted me in dropping 25 pounds and 6 inches off my waist which thrills me becuz of feeling so much better on all levels....
July 31, 2010 - 9:06amThis Comment
Due to osteomyelitis of my right vandible, I have been on a soft to semi soft diet for nearly 2 years. I can only chew so many times before I have to stop eating. Meat is a no go for me, so I eat beans instead. Lots of beans.
I have taken off 50 pounds since June of 08. I am very proud of the way I am slowly losing and keeping it off. Fruits and vegetables are definitely a part of my diet. I now drink hot tea instead of coffee. Cutting way back on the caffeine has also been a great help.
I feel as if everyone has to find what works for them as far as taste and eating schedule. We are all different, and what works for one may not work for the rest of us. Good luck to all in your weight loss journey. Ann
July 11, 2010 - 4:57pmThis Comment
How to fit a healthy diet in my busy day?
May 9, 2010 - 2:26amI want to loose some weight but I can't fit an healthy diet in my life because I'm woorking in restaurant.
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