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Meals on the go with no fridge or microwave?



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JUNEAU2010
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9/13/13 2:56 P

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So glad I found this thread! I work on Saturdays in just this situation! Thanks, everyone, for sharing your tips!

Go beyond success...
be significant.
- Dave Dravecky

There can be no great accomplishment without risk - Neil Armstrong


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MEG-NATALIA07
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1/17/13 10:06 P

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In college when I was commuting I ate these a lot:

A high fiber tortilla spread with peanut butter with a banana inside.... just roll it up. =)
Carrots/cucumbers/peppers/cherry tomatoes munchies with nuts, and fruit.
PB and anything...

GRACE. BEAUTY. LAUGHTER. REST. COMPASSION. GOOD FOOD.


I love to cook and bake. I have compiled hundreds of recipes on Pinterest: Crowd pleasers: Traditional & Lightened versions of timeless favorites, as well as: gluten free, vegan, Paleo & Grain-Free... and a ton of Scones and desserts.
pinterest.com/willdance4joy/


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CHRISBEM
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1/17/13 8:55 P

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I've been trying good breads or cereals and fruit.



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NATNAT8
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8/6/12 8:49 P

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Great tip!!



KFWOHLFORD
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8/6/12 5:30 P

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I can't rave enough about trader joe's bags of dried green beans and snap pea crisps - a yummy and healthy alternative to potato chips. Honestly, the green beans almost taste like candy they're so good, but the only ingredients are beans, salt, and a bit of veg oil.

Pumpkin soymilk smoothies - 1 cup plain or vanilla soymilk, cinnamon, and blend it with 1/2 cup of canned pumpkin. Delicious, low calorie, and it gives you a serving of veggie and protein! It will keep fresh up to 1 day without refrigeration.

Fresh carrots and celery with peanut butter to dip it in.



AAAACK
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8/6/12 4:59 P

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4 tools help immensely:
1. thermos (for hot soups, indian foods, stews, refried beans)
2. Warm n tote thermo packs - keep hot food hot - like make a micro meal at home, and then put it in a sealed container, and use warm n tote packs with any insulated bag (I like MaxCold). That way you get a big dish rather than small thermos size. Mentally boosts the idea of satiety.
3. cooler - for yogurts, salads, pasta salads.
4. Techni-Ice (in a ziploc bag b/c it does get a little slimy as it thaws) because I live in So Cal and the inside of my car, where I leave most of my travel meals, gets like an oven, and these things last forever.

Now the favorite totable foods using those items:
Taco Salad, Hot part (meat, refried bns) in Warm n Tote, cold (cheese, sour cream, avocado, salsa, cabbage, tomatoes) part in small cooler, and pack separately to stay crisp: 1/2 serving of chips to crumble on top right before serving.

sandwich - club sandwich is a fave, I use 100 cal guac packs rather than mayo - (keep in cooler). And I pack the bread separate b/c I hate cold bread. And I put the bacon, lunchmeat, lettuce and tomato in the cooler, and prep my sandwich fresh so it tastes so nice

mac n chz - nuke at home, put in sealable container, into warm n tote. And have apple on side. Sometimes I also steam some green beans to take along hot.

Yogurt - frozen fruit - granola (pack in cooler)

I even made a meatball sub on the go once - hot meatballs and sauce (warm n tote) club roll packed separately and toasted & cooled before leaving home - then kept warm and soft in a tortilla oven (looks like a round oven mitt but has crinkly stuff inside), and kept my cheese in a teeny cooler with my water.

Now that I've finished listing all my favorites, I can let it out that I'm vegetarian, and all the "meat" items are meat substitutes. But all of it stays warm enough to be food safe (I used to eat meat so am sensitive to that).

What am I willing to do today to make myself healthy?


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GRANDMABABA
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8/6/12 10:24 A

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An apple, some nuts, carrots, nut butter on whole wheat



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PIGLETNOMORE
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8/6/12 10:21 A

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For lunch at work I had couscous, tomatoes and tuna with a few dried herbs all mixed in - low fat, high protein - and no need for fridge or microwave - excellent for depression too as packed with selenium.



ANNFONTANELLA
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8/6/12 7:51 A

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Herring canned in water (or sardines, or salmon), either straight from the can or on multigrain rice cakes (sodium free). Herring smells a little like kitty food when you open the can, but it really is delicious if you can get past that.

Dried fruit, nuts, and cereal :). Love fiber one original mixed in to add some bulk and keep the calories down.

Whole wheat bagel with single serve butter/peanut butter/jelly container





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JENNY160
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8/5/12 11:47 P

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I keep a mixture of dried fruits with nuts in a ziplock baggie in my purse for when I find myself unable to make it home for a meal and get shaky as my blood sugar drops. I also like keeping a container of cereal with me for snacking, too.

I love the previous post about baby food. I never would have thought about buying baby food other than for the one recipe I have that calls for baby food prunes. Great idea!

Starting Weight 1/1/10=252

25 pounds down=Accomplished! Yeah, baby! It's gone!
50 lbs down=Did it once, now having to do it again... :P
60 lbs down=Time for a BIG reward
70 lbs down=The knees will be sooo pleased
80 lbs down=My goal
90 lbs down=My secret goal shhhh!

You are the captain of your own ship--grab the helm!


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TERID816
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8/5/12 11:34 P

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I keep a Luna Bar with me at all times as an emergency meal! Especially for women and not overkill on granola - sorry, granola lovers...

Teri - Lexington, KY

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." - Aristotle


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KA7MONTOYA
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8/5/12 7:26 P

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My daughter makes gluten free strawberry pancakes and freezes them. She then takes out what she needs for the day. I know people think about pancakes with fruit, but why not take zucchini, onions, turkey sausage, and any other veggies that are in season (diced or sliced)? It sounds so yummy to me, I think I might ask her for her recipe.

PS What about Boca Burgers. They're meat free and have way less fat.



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MOINSDEMOI
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8/5/12 9:35 A

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MET-Rx Big 100 Colossal meal replacement bars have lots of protein. My favorite is the Super Cookie Crunch - all with no artificial flavors or colors - and 32 grams of protein

"She believed she could so she did."


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JULIJULINN
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8/5/12 9:07 A

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Serendipity...I rarely read the message boards...but...today, I'm on a 3-week vacation traveling by auto...and I was concerned about healthy eating options. Shudda known!! that Sparkpeople would have my answers. Thank you for the great info.



CHRISBEM
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8/4/12 2:13 P

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I found this site...recipes look pretty cool for on the go stuff that does not need to be reheated or refrigerated

http://www.wildbackpacker.com



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CHRISBEM
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8/4/12 2:10 P

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I like the beans idea, too...you can prepare an easy bean salad with green beans, yellow wax beans, kidney beans, a little bit of apple cider vinegar, olive oil, and a tad of italian seasoning. It seems to hold up pretty well for a day without being refrigerated.



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CLASSICVIXEN
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8/4/12 7:29 A

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Belvita. It's a blood-sugar stabilizing cookie. Oh, love em! They're always in my purse for when I'm on the go, which is a lot (and my kids cleared me out the other day, so they are kid-approved). Add an apple, bag of grapes, container of nuts, bottles of water and it sustains me for the most part. I'm a teacher and I'm hypoglycemic. Ya learn to have things on hand and protein is the best blood-sugar stabilizer. Sugar is only for when you screw up and went too long without eating and ya need like 30g.

Ideas:
sandwiches of almond butter on whole grain bread;
turkey-ham-tomato-cream-cheese wraps;
use ice pack to keep container of Greek yogurt cold (protein will sustain you, get the kind with as little sugar as possible) or cottage cheese and fruit/veggie (I love tomatoes and pepper or basil)
to-go Light Ranch individual packs for dipping carrots or celery
to-go peanut butter individual packs for dipping carrots or apples (my kids love that)
beef jerky
cheese sticks
any cut up veggie/fruit
Belvita cookies (aaaawwweeessooooommmmee)



JWOOLMAN
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8/4/12 3:18 A

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Don't forget beans. If you have access to a sink, you can rinse off the can juice (using the severed top as a makeshift strainer) and enjoy. Otherwise bring in a thermos after rinsing at home. Some beans are sold in small pop top cans, either plain or baked bean mixes. Likewise you can find small cans of veggies for variety. Of course, you can mix and match in your own thermos.

You would be surprised how tasty baby food veggies and fruit purees are cold... They keep very well for years at room temperature unopened, making them handy for emergency stashes. Some of them are little fiber and protein bombs as well, as I'm rediscovering during a dental adventure. One little 4oz jar of Gerber or Beechnut peas is 4 grams of protein and very tasty hot or cold. Sweet potato is another nice choice. I even like their carrots. Gerber has a "garden vegetables" one that is a very tasty mix of peas, carrots, and spinach. I've also added coconut oil to them right in the jar. Their fruit mixtures are high fiber. Beechnut has a granola concoction that is high fiber and high protein although I suppose you could just eat the crunchy versions if your mouth isn't tender... I've always wondered why such things haven't caught on as snacks for adults, they're no more expensive than a candy bar.

Regular Cheerios are quite handy, I always kept those in my desk in grad school, along with the irreplaceable jar of peanut butter.



JWOOLMAN
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8/4/12 2:58 A

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Also there are several brands of veggie jerky to look at. (don't know about meat ones)
I have some Primal strips that are about 10grams protein for about 100 calories. They also have a foot long roll version. Different ones are based on soy or mushroom or seitan (wheat gluten). Stonewall has some soy-based "Jerquee" in many flavors that come in small bags - they are relatively dry, making them better as computer food. Most are really hot, except original mild and teriyaki style. Tofurkey has jerky also.



JWOOLMAN
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8/4/12 2:36 A

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If you have access to any source of hot water or a thermos, there are good meals in a cup available. The Dr. McDougall line is huge- soups, cereals, Asian entrees. Many of them pack about 8 to 10 grams of protein and about that much fiber in a single serving. Nile Spice has some good ones also. You just need to add hot water to the inside line of the cup, cover, and wait a few minutes. You could supplement them with nut, seed, or oily legume butters and crackers or whole nuts and seeds, fruits etc. to fill out a meal if one is not enough (or eat two...).



ONEFINEDAY185
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8/4/12 1:47 A

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I know it's been said but I would do some tuna on bread with maybe a little pickle in it for taste. You can buy canned chicken so you're not always eating tuna. But I highly suggest using a little mayo, bbq sauce, or mustard to mask the canned taste. You can easily eat the chicken or tuna or crackers as well. You could probably make a protein shake and put in a thermos for even more food options. If you have the time you can make protein pancakes, pack them, and eat them with peanutbutter. Here is the recipe for 6 of them

1 1/2 cup old fashioned oats
1/2 cup fat-free cottage cheese
1/2 scoop vanilla protein powder
1 very ripe banana, mashed
1/4 cup milk
1/4 teaspoon vanilla extract
1 egg

Directions
Heat pan or griddle to a low-medium heat and spray with cooking spray
Combine all ingredients in a bowl and blend with an immersion blender
Pour batter onto griddle and cook for approximately two minutes per side
Top with syrup, fresh fruit, nuts or chocolate chips and enjoy

“If you change the way you look at things, the things you look at change.”- Wayne Dyer


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JENGLAND6
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8/3/12 11:45 P

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Oh yeah, the Thermos food jars are a great idea if you can't have a lunch bag. If you do have even a small insulated lunch bag, you can easily fill a zip lock bag with ice. I do that a lot and just re-use the bag until it breaks.

I have a favorite "whole food special" that I LOVE and it gives me great energy. It's super easy to carry in an insulated food jar also. I mix:

cooked red quinoa
diced, cooked chicken breast (I use frozen, pre-cooked from HEB if I'm in a hurry)
chopped red onion
sliced grape tomatoes (instead of the onion and tomato, you could just throw in some prepared pico de gallo if you want)
chopped flat leaf parsely
canned kidney beans, drained and rinsed
salt, pepper and garlic powder
olive oil and vinegar or lemon juice

This tastes GOOD and if you make a big batch, will keep in the fridge for several days.

If I absolutely, positively have NO way to keep something cold, I go for Justin's honey almond butter in a squeeze packet, homemade jerky (get a dehydrator - you will never regret it) or these meals I found at whole foods and also online at Vitacost. I believe the brand is St. Dalfour (something like that). They are totally shelf stable, but preservative free and surprisingly good. They even come with a salt and pepper packet and a tiny spoon. I like the tuna with vegetables the most.


Edited by: JENGLAND6 at: 8/3/2012 (23:50)

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KRISTIN9924
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8/3/12 10:05 P

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Baggies with baby carrots, grapes, apple slices, orange wedges, bell pepper slices, or various other fruits and veg. Cheese sticks, almonds, yogurt. Sandwich wraps (Tumaro makes some yummy, 80 calorie wraps and I like to fill them with lettuce, tomatoes, sprouts, avocado, cheese, leftover chicken or lunch meat) are quick and easy. You can always throw an ice pack in your lunch bag/box to keep things like meats and cheese cool.



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TOMCATT17
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8/3/12 3:54 P

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V8 in cans. Warm or cold it is great for those times you need something now. I keep one in the car whenever I may not get home in time for meals. Keep some almonds handy too. It's not exactly a meal but it is better than skipping one.



HATTIE2012
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8/3/12 8:21 A

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I like special k meal bars



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COUPONREEN23
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8/3/12 8:13 A

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dry cereal, nuts, dries fruits, dehydrated fruits, beef or turkey jerky, peanut butter or other nut butter sandwich...There are lot of possibilities. Just use combinations that are nutritionally sound for your particular diet.



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EAGLES_WINGS
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8/2/12 7:42 P

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cheese, peanut butter, berries?

Where two or more are gathered there is love.


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CHICKYWANNA
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8/2/12 6:43 P

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I think this may of been said , but protein bars and v-8 ..I like zone bars the graham bars are so good and has a lot of protein and v-8 has 2 servings of vegetables.To snack jerkey sticks- some are real low in fat and calories but have a lot of protein..There are a lot of fruit snacks that come in single serve cans and you just zip open. Spam comes in a single serve packet now, but it may be high in fat but with a couple slices of good bread just open and eat...

Edited by: CHICKYWANNA at: 8/2/2012 (18:46)


CEDARBARK1
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8/2/12 5:10 P

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Tomorrow I am going on a road trip, and I thought I'd post my menu here. I know I posted earlier this morning, but hey... now I know what I am taking.

Smallish travel pack, insulated, with at least two, maybe three, freezer packs. It will be hot and my car A/C is dicey.

For tomorrow lunch: Beef short ribs, pre cooked. (Pastured source, but for the purposes of this thead, incidental.) Salad including greens and tomato and cabbage, perhaps some onion if my garden still has it viable.

For tomorrow dinner: pre cooked chicken and shiitake mushrooms, along with a salad of tomato, lettuce, avocado (this part to be added at the last minute), cuke, asparagus. I think it will be terribly awesome!

Also bottled water (from my own tap) but if it doesn't fit in the carry pack, oh well.

PS: I also have some fresh peaches, but as of today they were not quite ready. Will bring them along just in case.

Edited by: CEDARBARK1 at: 8/2/2012 (17:13)
Got rid of the ticker cuz my scale decided to flatter me unduly. I haven't re-gained, just got a better, honest, scale.

Just because you steam it, doesn't mean you can't add herbs and spices. (A gripe at those insipid restaurant "healthy choice" menu selections.)



My blog: goatsandgreens.wordpress.com


WEYRCAT
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8/2/12 2:49 P

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" I could always go back to a banana, Cliff bar, and handful of almonds, but I'd rather have whole foods with high protein and good, complex carbs. "

You have a good setup here, but if you want to replace the bar with some whole foods, you could try a cold quinoa (it tastes just as good cold as it does hot). If you're not vegan toss in some Feta for some fat/protein and zing (I get mine pre-"garlicked"). A little goes a long way! Scale portions to your liking.
If you're dying for more protein you could tuck some nutritional yeast in (salty/cheesy) or if not vegetarian some tuna (it will NOT go bad in a day. I promise.)

.025 c (dry) = .50 c cooked = 170cal 30carb 3fat 6pro.
1 tbs reduced Fat Feta = 20cal 0carb 1fat 2 pro.
Totals = 190cal 30carb 4fat 8protein.



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AUSSIEFLOSS
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8/2/12 2:41 P

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Oh yeah, great ideas! Some I liked were;

Packet condiments, like mayo (we save our ketchup and mustard, and hot sauce packets, when we have extra after eating at a fast food restaraunts for future use. Hey they're free!!)

Individual, pop top tuna cans for protien.
And the poptop canned fruit sounds familiar!

Yes, V8! Veggie source in a can!

I use to love keeping String Cheese to eat later. It gets soft, and yummy. Eat within a couple hours.Don't let it stay in the car to get hot and moldy!

Edited by: AUSSIEFLOSS at: 8/2/2012 (22:37)
~~Aussie~~


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BROADBRUSH
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8/2/12 1:28 P

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i did not realize when i answered before that this person has no access to freezer what so ever. i would say then he needs to buy 'vac packed ' for everything. also lots of products will hold the cold if you place them in or under cold water until they have a chance to absorb that temp. then can be put into insulator bag of some type.
most stores will vac pack anything for you if you ask and in any quantity - so small pces cheese, or cured meats - it does present a challenge but can be overcome. BB

rage guilt and revenge - the late great nelson mendela said - IT IS LIKING TAKING POISON AND EXPECTING YOUR ENEMY TO SUFFER!!!


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OPTIMIST1948
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8/2/12 9:10 A

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Terrific ideas many of these -- but remember suggesters: he said he does NOT have the possibility of a cooler/ freezerpacks. So meal suggestions need to be truely non-fridge.



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PARK3006
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8/2/12 9:04 A

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I have 2 daughters, one's a swimmer, the other is a swimmer & has ADHD so eating can be challenging. Here's some of our lunch ideas.
Nuts
Clif bars (great for after school, before sports)
K bars
pasta (Ronzoni has a full serving of veggies IN the pasta but it tastes "normal")
pasta (Smart Taste is made with whole grain but doesn't feel like sand)
My daughters (one swimmer and one with ADHD) like to put italian dressing or spaghetti sauce on pasta and eat it cold at school. They think it's better than nasty school lunch.
PB&J on a whole grain tortilla
Cream cheese on a bagle or tortilla
string cheese
cheese, crackers & lunch meat or pepperoni (turkey, low fat)
and of course: Tons of sliced fresh fruit and veggies
Single serve peanut butter to dip apples, carrots, celery in



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CEDARBARK1
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8/2/12 7:34 A

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For the fridge: Get a carry pack which is insulated (Target sells some attractive ones). Get some freezer packs. A couple of good thick ones (at least an inch thick; I think mine are about an inch and a half) will keep your food very COLD all day in all but the hottest weather.

This will help increase your options.



Got rid of the ticker cuz my scale decided to flatter me unduly. I haven't re-gained, just got a better, honest, scale.

Just because you steam it, doesn't mean you can't add herbs and spices. (A gripe at those insipid restaurant "healthy choice" menu selections.)



My blog: goatsandgreens.wordpress.com


GETIT2GETHER
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8/1/12 10:19 P

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Peanut butter sandwich on whole grain bread travels well.



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MJROBB
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8/1/12 5:45 P

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Not a meal, but definitely helpful: I have a thermos I stick in the freezer at night. In the morning I fill it with milk and take it to work with me. It'll keep milk cold for a whole day, and that's an easy "snack" to bring with.



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ANDREAG89
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8/1/12 4:57 P

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2 Tbs natural peanut butter and a banana - like another said, put it in a small container. I sprinkle the pb with cinnamon.
trail mix, like others have stated (high cal, so watch serving size!)
whole grain nacho chips + salsa (again, watching serving sizes)

I suggest packing an ice pack so you can take along your Greek yogurt and low-fat string cheese! :-)

Edited by: ANDREAG89 at: 8/1/2012 (17:00)
AndreaG89
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CINDILP
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8/1/12 3:11 P

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Love the ideas here. I'm thinking about trying some of the ideas for myself.

I have a teenaged son who is a long distance runner for his school. He has just informed me that he doesn't want to eat school lunches this year. He wants to plan a "training table" and take his lunch. I need ideas that will keep a kid who is used to running up to ten miles a day satisfied and meet his nutritional needs. Also, remember he is a teenager, meaning he doesn't necessarily like to eat some things that might be healthy, like whole grains.
Any ideas?
Cindi

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BROADBRUSH
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8/1/12 2:14 P

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i have a great insulator bag that perfectly fits: - a half litre bottle of frozen water - i place on the bottom of bag - on top is my main - could be a sandwich or wrap with whatever filling , and beside it still right on top of the frozen water - my fruit = usually an apple and a smaller fruit for snack/break. a little plastic food saver with plain yogurt rounds it out. by the time i get to eat - my water is still mostly frozen but there is enough ice cold to drink - and all my food has been kept as if in a fridge.


rage guilt and revenge - the late great nelson mendela said - IT IS LIKING TAKING POISON AND EXPECTING YOUR ENEMY TO SUFFER!!!


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STACIEFISH
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8/1/12 10:59 A

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When I was in college, I had a friend who drove in from another city who brought the same thing for lunch every day: a tortilla with hummus and lettuce, some raw veggies, a mini can of vegetable juice, and an apple. That will survive the morning in a backpack indoors, but I wouldn't want to eat that if it had been in a hot car all morning. When I was packing a lunch, I would take a sandwich and veggies and fruit, and pack it with a frozen juice drink box, which kept everything cool enough. I keep whole grain crackers and individual squeeze pouches of hummus in my office at work so that if I'm stuck and starving I'm less tempted to go raid the cookie stash in the kitchen.



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JUDYBIRD2013
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8/1/12 9:43 A

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I put a little natural peanut butter in covered container.
Bring along a gorgeous banana and a throwaway spoon.
This has saved me many times at the office when donuts and bear claws were everywhere.

Also, 1 serving canned tuna in water, 2 slices whole grain bread, mustard in a little container or packets of, along with another of those fab bananas will really hold you over.

High Protein bars, dehydrated fruits, dark chocolate, Walnuts/Cashews/Almonds, Kettle chips cooked in avocado oil, 1/2 small bag only 100 cals, sardines on carr's crackers, yummy, graham cracker with a little organic walnut butter, I've made myself hungry :-)



TSOWELLS07
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7/31/12 8:03 P

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Great suggestions!

Lynnette- from Texas (CST)
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AUNTB63
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7/31/12 6:25 P

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I like the "go picnic" boxes that I have found on the store shelves. Add some kind of beverage and you are set to go...

Barb
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AUDREYUK
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7/31/12 6:12 P

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I second the recommendation for using a wide-mouthed thermos. I took one to work every day for a year. I always had black beans heated up with garlic powder and a little bit of chipotle in adobo. I would heat it on the stove for 5 minutes, put it in my thermos and eat a hot lunch many hours later. I would also bring along some feta and chopped tomato to put on top, but I did have access to a fridge. It was so filling and delicious!

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GORIANA
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7/31/12 5:58 P

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These are meals that kept me fed while in school:
1) peanut butter and jelly (or honey) sandwiches
2) canned tuna (with the pop lid) packed in olive oil (for the flavor and I wasn't eating too much else) and crackers

My friend likes to make a sandwich from a whole avocado. Add some salt and pepper and you're golden. You need to pack a knife to open up the avocado, but it does fine in transit.

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MISSAPPLESEED
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7/31/12 1:35 P

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I pop an individual yogurt cup into the freezer the night before, use it to keep other things cold inside a lunch bag--it's just right by lunchtime. (Don't forget the spoon.)

If you pack something else in a small ziplock, your sticky yogurt cup can be sealed away when you're done -no mess!



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THESLIMMERME1
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7/31/12 2:04 A

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For snacks / pick me up - How about some 'nuts' almonds, walnuts - in small zip-lock snack bags - good fat, 24 almonds is 1 oz. emoticonemoticon



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AUSSIEFLOSS
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7/31/12 2:00 A

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I'm guessing that some things need to be pocket-able. I would keep looking for a better protein bar maybe a Balance bar. Check out different Health Food stores and see what kind of interesting things can be available there. I find browsing them very cool. You never know what you can find. Some things I keep handy in my purse, or car:

Granola bars like Kashi (better for you than Quaker's bars!) contain nuts, dried fruit, and oatmeal and taste good.

Nuts like you already said.

Crackers (whole grain) Heat won't kill them!!

Cheese (sometimes in my purse, but only if I know I will eat it within a few hours)

Fruit (like apples, plums, apricots. Small ones so they are faster and easier to eat.)

Homemade trail mix with nuts, raisins, craisins, prunes chopped up, a few m&ms)

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ACKWARDATTIMES
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7/31/12 12:19 A

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Outdoorfreak:
Vegtable Dal..is it the green thick like gravy stuff??? Do you have a recipe...I ate Indian a couple of weeks ago and was in love with the green stuff lol :) I would love to learn to make at home...change it up you know.

Edited by: ACKWARDATTIMES at: 7/31/2012 (00:20)


OUTDOORFREAK
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7/30/12 11:43 P

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I'm often in the same boat...some people get paranoid about chicken and fish outside the fridge; never caused me any issues whatsoever and have been doing this for years.

Some of things I pack in small airtight containers and take with me:

Brown Rice with salad and cold roast Chicken (skin removed, of course!)

Vegetable Dal with cold roast Chicken or Smoked Fish - I make a big batch on weekends and use it as a base for all sorts of meals...authentic Indian recipes are the only ones to use; Western versions of Dal are AWFUL and completely tasteless...once you find one that works for you, you'll be hooked...

Chicken or Tuna Fish Wraps - lots of salad inside and enough Chicken or Fish to boost Protein intake

Leftovers from night before - we eat lots of one-pot meals (like soups and curries) in the evening and we usually have enough to act as lunch following day

Fruit smoothie (just banana, blueberry and apple) with added Protein Powder and Rolled Oats - great for mid-morning meal if you do exercise really early and eat smaller more regular meals like I do

Nuts & Dried Fruit bag - my favs are apricots, walnuts and almonds

Ziplock back of Sunflower & Pumpkin Seeds - I toast up a mix in the oven when I roast up my chicken for the week...great for mid-morn or mid-afternoon snack on the go





 
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