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Help--I need healthy, fast breakfast/lunch options |
Click here to read our frequently asked Diet and Nutrition questions.
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Fruits and vegetables are the original fast food. Cowboys carried it when they could afford it. I keep Clif bars in my purse at all times. They are high in protein and fiber and don't taste too bad. These have saved me from a drive-thru more than once. Fruit that can be eaten while driving is great too. Apples, pears, baggie of grapes. If you take a couple of minutes the night before, peel and segment an orange and place in a baggie. Anything that makes it easier to eat while driving or working. Baby carrots are great for a crunch craving. Gogurt was developed by an anthropologist studying busy moms. You can freeze them too. My kids keep a box of Triscuits in the van at all times for those errand trips into town. They love the flavored ones. The rosemary and olive oil, cracked black pepper, and roasted garlic are their favorites. If you need something sweet, peanut butter blended with a little honey on graham crackers keep well in the car. My dad is a truck driver with diabetes. He insists that you have bottles of water in the car and drink them. He goes through 48 oz a day before he gets home. He endorses the Brita water bottle. Plan one lunch at a restaurant each week if you can afford it. If you are always saying no, you will begin to regret passing them all the time. Do not be impulsive. Plan ahead. McDonalds has a great website to plan a meal. Salads and a basic hamburger will not kill your diet.
Dawn Marie
Doing it because I have to.
| current weight: 174.5 |
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I like to have a bananna roll up. It is a whole wheat waffle with 2 tablespoons of peanut butter and roll it around a bananna. I usually use the natural peanut butter and buy the small banannas. I always try to keep a variety of oatmeals and shredded wheat on hand to. That way I always find something. That is my trouble, I used to not keep a variety in the house and when I got burned out on something or wasn't in the mood for it I grabbed a donut or breakfast sandwich on the way to work. I am still working on the fast lunch ideas.
Cheryl
"The journey of a thousand miles begins with a single step"
| current weight: 159.0 |
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I like half cup oatmeal cooked in a cup water, top with four almonds chopped and 4 slices canned peaches cut into fours, a third of cup low fat milk lasts 4 hrs for me.
Lunches i either have 2slices roast cold lamb or beef or chicken with lettuce, tomato slices,spring onion, celery bits, grated carrot and one bit home cooked beetroot, followed by a mandarin or nectarine.
Otherwise I have1 good cup of home made soup(beef and barley/ chicken and corn/ pumpkin curried or with chilli. etc)and follow wiht two low carb and low cal Cruskits(rye) topped with a lettuce leaf and one slice of tomato, then the fruit.
A treat lunch now, every now and then ,is a toasted tomato sandwich on my low salt bread,spread with 1tbls low salt Light Ricotta , then followed by the piece of fruit.
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I usually try to eat the same thing most days, I have two weetbix and soymilk, or porridge and soymilk. Sometimes I have leftover brown rice (or other mixed grains), which I heat in the microwave with the soymilk to make it like porridge, then add things like cranberries, sliced almonds, cinnamon and a bit of maple syrup. For lunch I'm lazy and usually buy something or bring leftovers from the night before. I pretty much keep my tupperware distributor in business with the amount of reheatable bowls (heat and eats?) I have. If I buy something it's often sushi or Subway, I get the Veggie delight with avocado and no cheese, or the veggie patty if I'm splashing out on calories.
| current weight: 170.0 |
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A 6 oz container of fat free Greek yogurt mixed with a tablespoon of almond butter or natural peanut butter, and a small bit of granola (or I sometimes use Fiber One cereal. Fruit would be good too!). Quick and easy breakfast!
Edited by: SPORTSGIRL30 at: 5/7/2012 (23:45)
"An obstacle is something you see when you take your eyes off the goal."
| current weight: 117.2 |
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1 Egg 1 Whole-grain tortilla 1 cheese 2 Slices tomato ½ c fruit Berry Protein Smoothie: 1 c Almond, rice or soy milk 1 ½ scoops protein powder ½ c fresh or frozen berries Blend till smooth. Yogurt Bowl: 1 c Nonfat plain or Greek Yogurt 1 apple, diced 1 Tbsp. Walnuts, Chopped 1 Tsp Honey Deli Sandwich: 1 slice Whole Wheat Toast 2 Oz Deli Style Turkey, Sliced 1 Sliced Cheese Sliced Tomato 1 c V-8 Protein Pizza Muffin: 1 Whole-Grain English Muffin ¼ c Tomato Sauce ¼ c Mozzarella 2 oz Chicken Breast Sliced 1 c Broccoli, Steamed Top muffin with sauce, cheese & chicken. Bake 350 for 10 mins 1 c Golean Cereal 1 tbsp. Wheat Germ 2/3 c almond, rice, soy milk ½ c fruit
| current weight: 200.0 |
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As a weight management coach and weight loss veteran, I am aware that having protein for breakfast and lunch really helps keep blood sugar even and curbs hunger. I see some great ideas for breakfast and lunch that include lots of protein and some breakfasts that have very little. How much do you need? Check out my blog at the link below to find out. www.whatworksweightloss.com/2011/11/how-mu
ch-protein-do-you-need/
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You could try keeping boiled eggs on hand. You can eat them whole, throw on some romaine for a salad, or slice them up and eat them on toast with a piece of fruit.
Carolyn
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“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
Aristotle
| Pounds lost: 18.0 |
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HHHEATHER
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2
5/7/12 6:33 P
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2 Slices of multigrain ciabatta, 1 with natural peanut butter and one with olive oil and sliced tomato.
Bobs Red Mill Oatmeal 1/4 cup dry, add boiling water and cinnamon with frozen berries.
Multigrain toast with cottage cheese (with less than 5 sugars per serving) and tomato.
2 eggs scrambled with 1 slice of toasted multigrain.
Smoothie with plain natural yogurt (with less than 5 sugars per serving) frozen berries.
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Great tips! I'm trying to eat less gluten, and here are some meals I've enjoyed with lately: BREAKFAST: (1) Gluten-free toaster waffle (Van's brand) w/ natural peanut butter or (2) Oatmeal, especially Better Oats RAW pomegranate + drink 1/2 cup of Naked juice (green machine) for a morning vitamin boost LUNCH: (1) 1 corn tortilla topped w/ refried beans + fresh salsa (microwaved, broiled, or "fried" in a little olive oil on the stovetop) + some vegetables
| current weight: 159.0 |
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KFWOHLFORD
SparkPoints: (2,774)
Fitness Minutes: (2,441)
Posts:
723
5/7/12 1:04 P
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I'm a big fan of veggies that can be easily grabbed and eaten without much preparation. I love dried green beans or Snap Pea Crisps - Whole Foods and Trader Joe's both have yummy ones, a healthy alternative to potato chips at 5-6 grams of fat per serving, plus protein and other nutrients.
Also, carrot sticks, celery, and cherry tomatoes, with hummus or baba ghanouj.
Potatoes, sweet potatoes, and beets can be baked ahead of time and half of one can be stuck in your lunchbox and easily reheated.
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I'm allowed 5 eggs a week now (yep, things have changed! LOL) so what I sometimes do is boil half a dozen or so, and keep them, unpeeled, in a container in the fridge. I can grab one and just eat it like that, I can slice it on my salad for lunch or dinner, or I can mash it up, add a little salad dressing, and spread it on a low-carb flour tortilla or a slice of toast--quick, easy, satisfying...
"The real secret of success is enthusiasm..." Walter P. Chrysler said it, I believe it. That's what I want in my life--to give my imagination a chance, to live with energy and enthusiasm!
Ralph Waldo Emerson said 'Life belongs to the energetic.' But you don't have to be frenetic and hyper--some energy is quiet and steadfast... and that works too! LOL
Life comes in specific increments, which we receive as a gift of one moment at a time. That's why it's called the PRESENT!
| Pounds lost: 2.0 |
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Throw a bunch of fruits & berries (strawberries, blueberries, blackberries, red grapes, a peeled orange) into a blender & add 8 oz fat-free milk. Blend for a quick, yummy, naturally-sweet smoothie! Or fix a bowl of instant oatmeal & add a small dollop of peanut butter (protein!), and some honey...yummy, yum, yum!
It Is What It Is.... :)
| June Minutes: 1,075 |
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2BEACTIVE
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11
5/7/12 12:15 P
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Fruit and almond butter is also an easy option... I try to avoid processed foods. So making something fresh and being able to reheat it the next day is great. It does require work and preparation and planning to get through the week, but if you stick with it you will feel so much better!
| June Minutes: 0 |
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2BEACTIVE
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11
5/7/12 12:12 P
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I try to make breakfast the night before...A big batch of scrambled egg whites with ground turkey and some veggies. Then I can split it up over the next couple days. For lunch, I usually make make a large enough dinner the night before so that my husband and I can have leftovers for lunch.
| June Minutes: 0 |
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I cook on Sundays and separate the meals into premeasured containers so I can just pop open a container and have a meal... homemade chicken or pasta salad, low fat granola, chopped veggies, etc. Some mornings I crack an egg into a Pam sprayed ramakin, and whisk with fork. Nuke for 20 seconds, stir or turn over egg and nuke for another 20 seconds. Nuke a slice of candian bacon for 15 seconds. Toast a light English Muffin-- add a slice of low fat cheese, and you've got an Egg McMuffin (w/out the Mc) for about 200 calories. Good luck! You can do it! Just stay organized!
| June Minutes: 0 |
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I grab a Kashi blueberry waffle, boiled egg and 15 grapes and I am out the door. I cook the eggs 4 at a time in my new microwave egg cooker and they are ready in the fridge when I need them.
With God all things are possible!
| Pounds lost: 4.0 |
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I'm all about quick and easy. For breakfast I'm eating a Yoplait Greek Yogurt with Granola (it comes with granola in a container on top). It's only 230 cals and already made. I eat it with a banana. For lunch, I eat a grilled chicken wrap on wheat tortilla with black beans and salsa, or a sandwich and a piece of fruit. My favorite snacks are Emerald 100 calorie packs of almonds, Muscle Milk, and Nature Valley protein bars.
Tracy
| current weight: 237.0 |
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Hi TONYASUEST I also struggle with that one. A friend gave me a recipe that I can bake and cut into 9 servings. THE WHOLE WEEK. I cut as the recipe calls for and individually wrap. I can take with or Microwave 30-40 seconds and I'm eating breakfast. It's kinda long, but I have included the recipe. Easy Breakfast Bake 4 cup Ore-Ida Country Style Hash Browns 10 Slices TURKEY BACON cut into 1/2-in. pieces1 1 package (10 oz.) FROZEN CHOPPED BROCCOLI 1 cup chopped onions 1 cup chopped red bell pepper 4 cups of Egg Substigute 1/2 cup CANNED FAT FREE EVAPORATED MILK 1/2 teaspoon SALT 1 cup 2 % shredded cheddar cheese Directions Preheat oven to 350°F. Coat 13x9 baking dish with nonstick cooking spray. Microwave or cook bacon until slightly brown. lightly spary skillet with Nonstick cooking spray. Add Hashbrown, Lightly brown on both sides. Add broccoli, onion and pepper, Cook for 3 to 4 minutes, stirring occasionally. Transfer evenly into baking dish. In a medium bowl, whisk together egg Substitute, milk, salt, cheese and cooked bacon. Bake uncovered for 40 to 45 minutes, or until eggs are set. Allow to rest for 5 minutes . Cut into 3 even rows and 3 even colums. Makes 9 Servings/ 182 calories each. Serving Size: Makes 9 servings
Edited by: TESTER22 at: 5/6/2012 (19:12)
| Pounds lost: 15.3 |
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Hikernj I'd like your recipe!
Edited by: TONYASUEST at: 5/6/2012 (18:47)
Mom with a Plan
| current weight: 153.0 |
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SOUPBOWL1
Posts:
63
5/6/12 6:08 P
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Here's a delicious1-minute egg/muffin sandwich: 1 poached egg, 26-30 seconds in a lightly sprayed microwave egg poacher (70 cal.) 1 Light English muffin (100 cal.), toasted and spread with... 1 Light Laughing Cow Creamy Swiss Cheese (35 cal) 1 thin slice Canadian Bacon (12 cal) The whole yummy sandwich weighs in at under 300 calories. It is quick, portable and has an excellent protein/carb balance that keeps me satisfied all morning!!! 
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I make a batch of breakfast tacos on sunday, wrap them in wax paper and put them in a ziploc in the frig. I take one out in the morning and zap it. 30 seconds later I have breakfast. I am cooking sunday breakfast anyway. extra eggs for my tacos is easy. reply if you want a recipe.
If you think you can, You Will!
| June Minutes: 0 |
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I like to have fresh fruit for breakfast, strawberries, blackberries, pineapple or melon in season. I usually top it off with a banana to temper the acid. If you don't have time to prepare the fruit ahead of time you can always buy pre-cut containers in the produce department. For lunch I usually have a jumbo veggie salad, make sure you include beans for the protein. I make up my salads 2 or three days ahead of time and store them in tupperware containers so I can just grab and go in the morning.
If you do what you've always done, you'll get what you always gotten.
| Pounds lost: 3.0 |
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You've already had many great replies but here are a few of my favorite quick snacks... roasted edamame (these are very filling and high in protein), sugar snap peas, fiber one bars and protein bars, string cheese, beef jerky... I also have quick ideas for the microwave, since I really prefer hot meals for lunch.. I love the Tyson chicken breast that are already cooked and Gortons fish or shrimp, they are so easy, just 2-4 minutes in the microwave. I also found Green giant just for one broccoli and cheese and cauliflower and cheese, which are low in calories and delicious. Hope this helps
Be your own cause
| Pounds lost: 0.0 |
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Morning protein shakes (shaker ready in the freezer) yogurt, granola, fruit fruit fruit, carrots: cut them all up on Sunday and make 5 baggies for the week, same with any other crunchy veggie. Bring your favorite dip. Ready Snax were a great discovery for me, they're at Stop and Shop. raisins, dried cranberries, almonds, pack up snack baggies on Sunday, measured out for easy tracking. Five of everything! Takes about 15 minutes to get it all ready. Buy bulk, reduce packaging, buy fresh, local, organic. Think clean:D
I'm 5'8" and determined to make a change now. Another 10 weeks to grind off some weight I love doing this in 10 week chunks. Week 1 Start April 21: 165 2. April 28: 165 3. May 5: 165 4. May 12: 167 5. May 26: 167 6. June 2: 171 7. June 9: 168 8. June 16: 9. June 23: 10 Vacation June 30: My White Plains/Westchester Spark Team check it out, join up! www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=44179
| current weight: 167.0 |
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I mix a light yogurt, lots of cut up strawberries (which can be already cut up)...any fruit would work! and 1/4 cup grape nuts...mmmm mmm!:) I've got to learn to change it up though:) Pretty easy to put together and fast to eat!:) Scrambled eggs are actually pretty quick to make too, but then I like to have toast with some sort of fruit.
Shoot for the moon. Even if you miss it you will be among the stars
| current weight: 174.5 |
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I usually have a fruit smoothie I make with yogurt or unsweetened almond milk. I love the smoothie idea because of the way it breaks down in the body. When you drink something basically you dispose of it but still keep all the nutrients  . I switch it up on odd days I have a bowl of special k cereal or egg white omelet with veggies. Its good to keep your body guessing switching things around but keeping them nutrionally sound and under the calorie count you give yourself. For lunch I have either pocket sandwiches or lite soups with crackers and apple,celery or carrotts. those are good make you feel full veggies. My issue is like most said on here dinner and snacks at night. I have found things like sugar free jello with spray cool whip. or v-8 juice crushed in ice to make a icee type thing. Or if I need the crunch I use my flavored rice cakes. Usually all of the above does the trick.  . Kim
Kim
| current weight: 273.5 |
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With all these suggestions, I have so many healthy choices that I can try next week at work. I am looking forward to creating my shopping list and picking up some new things that I have not tried before. Also, it will be nice to be able to have everything ready to grab and go which will make it easy for me to eat health things instead of filling up on things that I really don't want to eat but use to get just because it was convenient. Yesterday, I ended up staying home with my son because he was sick. Luckily, it looks like I am not catching what he got and so it will be back to school for him on Monday and I will be back at work with my first "real" sales presentations to business owners starting on Monday. So, keeping my energy level up and eating a good breakfast/lunch will be really important this next week. My son and I ate a healthy breakfast cereal Friday morning, followed by fruit and yogurt for a mid-morning snack, with a lunch of BBQ ribs (left-overs from Wednesday's dinner) over rice, and then almonds and an orange for an afternoon snack. Okay, it is time to start re-reading everyone's suggestions and making my grocery shopping list, checking the ads for sale items and then get to the store either this afternoon or Sunday afternoon. Please keep sharing your healthy breakfast/lunch/snack ideas and recipes. I hope everyone is enjoying their weekend.
| current weight: 174.6 |
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I just read your answer with breakfast suggestions, and I loved your mention of Juice Plus Complete. The problem is, I don't know where to find it. I googled it and got hundreds of answers, but no juice plus complete. Everything but. Can you help be please. Pauline
| current weight: 182.2 |
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For breakfast during the week, I usually have a serving of Special K Vanilla Almond cereal and 1% milk........I love the taste and crunch! I always have a banana every day, too.....and I always "split" my meals throughout the day.........I believe this helps boost the metabolism.... For lunch, I rotate 1/2 cup Hood cottage cheese chives and toasted onions/reduced fat triscuits/strawberries or some kind of fruit 3 times per week........and on the other 2 days, I have a turkey sandwich on light wheat/fruit/sugar free jello.......... Breakfast and lunch I have no problem with...........it's "after supper" that I just want to "snack"..........so I always have special k chips/special k bars/fruit/popcorn/rice cakes/skinny cow bars on hand........this allows me to have my "treat" without the guilt! Hope this helped! 
"Things turn out the best for people who make the best out of the way things turn out!"
~~~~Stay positive!
| Pounds lost: 50.7 |
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Two more I didn't see in the list: Cottage cheese and fruit. I usually eat about 3/4 cup of cottage cheese with another cup of fruit. Whole wheat bread with a tablespoon of peanut butter and half a banana sliced on top. Whatever I have for breakfast, I try to add fruit or veggies to the meal.
| current weight: 126.8 |
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Awesome post and responses! I'm saving! I make a multigrain bread and take slices out of the freezer to toast in the mornings. Protein smoothie as my work snack. Smoothie keeps me satisfied, so all I need is an apple with some peanutbutter for 'dipping' at lunch. If i get another snack craving before heading home, popcorn is my standby!
If it is to be, it is up to me!
| current weight: 153.5 |
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Awesome post and responses! I'm saving! I make a multigrain bread and take slices out of the freezer to toast in the mornings. Protein smoothie as my work snack. Smoothie keeps me satisfied, so all I need is an apple with some peanutbutter for 'dipping' at lunch. If i get another snack craving before heading home, popcorn is my standby!
If it is to be, it is up to me!
| current weight: 153.5 |
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Smoothies are quick and easy. You could even 'build' it the night before in a cup, or if you have a magic bullet type blender, right in the blender, just the fruit etc. Add milk or juice in the morning, wizz and go. Or cut up some fresh fruit just before you go to bed (it takes 2 minutes, really) and have that topped with greek yogurt.
~Jess~
There are no shortcuts. No magic bullets. No secret spells. What works is hard work, dedication, and a daily dose of chocolate.
| current weight: 144.0 |
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