To add in protein: I know some people despise it, but cottage cheese is really high in protein and lower in calories than a lot of yogurt. I'll usually get the 2% milkfat. I find the fat-free can taste a bit watery.
I too plan out the week's menus and I factor in left-overs for lunch.
Pre-portioning out snacks whether they be pretzels, nuts or veggies and hummus also really helps.
I'm a big crock pot person and we love to grill which is always a quick solution with a salad. I bought a pressure cooker a few months ago but just haven't tried it yet. I think I am a little afraid of it!
I will also cook an extra chicken breast here and there to include with a salad for lunch. I really have trouble getting enough protein and keep looking for ways to amp it up.
Love the idea of batch cooking on Sunday - may have to try that soon.
Get a pressure cooker. It is so great to be able to prepare dried beans or brown rice for dinner after work, or make a tough cut of stew meat falling-apart tender in under an hour. I almost never use my slow cooker any more because I like doing it fast in the pressure cooker instead.
Cut up veggies and large fruits for several days all at once and put them in containers in the fridge. There are also little reusable containers available that you can parcel out hummus or another condiment into, so it's easy to take for lunch.
When you make beans, rice or quinoa, make extra and freeze the extra portions, or keep what you can use in another dish within a few days in the fridge.
for me the key is prep. Always do any prep ahead of time. Before you have to make the meal. Another thing I am doing now is getting cookbooks with fast and easy recipes to make. I also have a menu already planned out for the week as week as well.
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