Need help with lunch! :-)
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"For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life." John 3:16
| current weight: 105.0
how student accommodation are we talking? in other words are you not allowed to have a hotplate or a crockpot? do you have one of those little dorm fridges that don't really have functional freezers? what about a toaster oven? do you have a microwave? with a little time and effort you can make almost anything in a microwave [i once knew someone who did like 12 cornish game hens in the microwave for a dinner party. they even came out with crispy skin] if you take the time to adjust the recipes.
if you don't have full cooking options available, there is always the grocery store. it's not as cheap as making it yourself, but it's typically cheaper than eating out. most grocery stores have ready to eat sections [soup, sandiwches, sushi, salads, parfaits] and even convenience stores are starting to branch out into this area. though it seems with the convenience stores they started by testing two items. if the fresh items sold, they kept adding more and more of a selection. if they didn't really sell they stopped prepping and put up signs that items were available upon request. so it's really about knowing which one to go to.
-google first. ask questions later.
Here are some ideas for your mini fridge and easy snacks
A bag of romaine, carrot snack packs, a cucumber, grape tomatoes, Low-sodium ham, Low-fat Swiss cheese, strawberries, blueberries, skim milk, Parm Cheese, celery sticks then stuff with low-fat cream cheese like a wheel of Laughing Cow wedges....mozzarella cheese sticks
1 can of black olives, chill...have 6 stuffed with cream cheese for a snack...very filling and good healthy fats to keep your metabolism up.
The avocado is a super food, providing an excellent dose of those good-for-you, unsaturated fatty acids. And avocados deliver almost 20 vitamins, minerals, and phytonutrients buy one and have slices on your salad....sometimes I eat just a half for breakfast or you can Make your own guacamole — with garlic, chili powder, and cumin — but hold the salt.
Oscar Mayer has Mesquite Turkey Breast slices Family size...6 slices are only 50 calories
$4.99 at Walmart
EGGS...THEY CAN BE MICROWAVED...buy a microwave ready... egg container and zap for a minute.
Eggs have lots of vitamins. They are rich in the B vitamin family, and also contribute vitamins A and D.Not only are eggs a low-cost and low-carb source of protein and other nutrients, but they have uses specific to low-carb diets. Hard-cooked eggs will keep for up to a week in the refrigerator and are easy to grab.
Have a hard boiled egg...Eggs Are Loaded with Nutrients & lots of vitamins. They are rich in the B vitamin family, and also contribute vitamins A and D. Eggs are also abundant in lutein and zeaxanthin, carotenoids which protect our eyes...these nutrients are in the yolk of the egg. 74 calories. Enjoy with minimal impact on your blood sugar
Cottage cheese with fruit added...fresh fruit not canned
Motts unsweetened applesauce cups
Use some left over spaghetti noodles with the sauce and fill a taco....it's really good! Try tuna or salmon tacos too! 12 Great Value Brand tacos at WALMART $1.00
Get a can of Refried beans and Stuff the taco with microwaved refried beans and lettuce ... top with chopped tomatoes or salsa...Have 2
Have a box of Original Cheerios on hand...add skim and berries or eat a handful out of the box as a snack
Try wrapping thin slices of lean deli roast beef around short bread sticks. Cubes of lean ham or turkey breast are also good
Get an air popper @ Walmart ECKO is $19.99 and pop kernels instead of the microwave bags, no salt, no butter...sprinkle Parm cheese or cinnamon to flavor
Get a package of Tortilla's for $1 and Borden's fat free American Cheese....lay a slice on top of the tortilla and microwave...top with Salsa is around $1.50..Walmart Brand.
If you've just got to have that crunch, steer clear of potato chips and packaged popcorn -- the processed ingredients in these snack foods can kill your energy levels! Instead, reach for bell peppers. They're full of vitamins A & C (antioxidants with powerful skin and beauty benefits) and lycopene, which has been tied to lower cancer risks. As an added bonus, they're great dipped in salsa!
A handful of Walnuts which are a great source of omega 3's. or a handful of pumpkin seeds which are a natural source of carbohydrate, have amino acids, vitamins C, D, E, and K and most of the B vitamins. They are a good source of Calcium, Fiber and Zinc, manganese, magnesium.
PEPITAS (ALREADY SHELLED PUMPKIN SEEDS
Cheap and easy
Kidney Bean Salad
1 can of kidney beans, drained
1 Tablespoon of Relish
1 1/2 Teaspoons of grated onion
2 Tbs. of mayonnaise
Dash of salt and pepper
Mix all together and chill a few hours. Stir before serving. When ready to serve cut a tomato open like a flower and put kidney bean mixture ontop or just serve alone as a side.
Chickpea & Tomato Salad
Toss together 1 can of drained chickpeas with 3 cups of freshly chpped tomatoes.
1/4 cup of fresh dill, and 1/4 cup of fresh basil both chopped
2 Tablespoons of Olive Oil and 1 clove of minced garlic
Let stand 15 minutes, then season with a sprinkle of sea salt optional and some pepper
Snacking is actually good for a person...snacking on the right foods will keep blood sugar balanced...
If you wait more than 2 hours to eat your blood glucose drops, and so do your energy levels.
Timed snacks give your body steady supply of fuel and small meals plus snacks can help reduce your risk of heart attack by keeping your heart's workload during digestion to a minim.
One of the biggest contributors to either a sudden or chronic bad mood is a drop in blood sugar, or glucose.
1/2 cup Cottage Cheese and a handful of Matchstick carrots, flaxseeds around 75 calories
1/2 Avocado with stuffed crabmeat 4 ounces crabmeat with a tad of mayo on a bed of lettuce about 6 carbs
If you're hungry for a snack, grab one small orange and get a juicy dose of vitamin C as well as fiber, which helps keep blood glucose under control. The fiber keeps blood sugar under control.
Apples come in so many varieties, it's easy to find the perfect flavor. Choose one small apple at snack time for a serving of fruit that's also a good source of soluble and insoluble fiber, which helps prevent cholesterol buildup.
It works for toddlers and for grown-ups! Tote 3/4 cup of Multi Grain Cheerios for a crunchy, fiber-filled treat.
They're not just for kids! Graham crackers are convenient, portable, and offer that oh-so appealing crunch. Grab three graham cracker squares to get 15-20 g of carbs.
Carrots with Ranch Dressing
For a boost of beta carotene, fiber, and vitamin A, you can't do much better than snacking on 3 ounces of baby carrots with 2 tablespoons light ranch dressing. Many supermarkets sell individual snack packs of carrots, too. No more than 15 baby carrots or two med size carrots as they are high in sugar content.
Pear and 1 ounce of light Brie about 120 Calories
Peanut Butter with Celery Sticks
2 Mission Extra Thin Yellow Corn Tortillas with 1/4 cup finely shredded lettuce reduced-fat cheddar cheese 160 calories about 16 carbs
Whole Grain Cocktail Rye Bread, 3-ounce pull-top can Chicken of the Sea Chunk Light Tuna in Water, chop 3 grape tomatoes and a little cucumber or red onion
String Cheese 80 calories, 0 g carbohydrates
Granola and energy bars usually have sugar and additives. Your better off eating 20 almonds. You be surprised to see how fast you'll lose minus the bars, just stay hydrated and you'll see more energy.
An apple a day may just really help keep the doctor away but it can also boost energy.
When you need a refreshing low-calorie snack, nibble on 1/2 cup of sliced cucumbers for just 8 calories and 2 grams of carbs
Drizzle a bit of freshly squeezed lemon juice and freshly ground black pepper over the cucumber slices. Both count as free in the moderate amounts typically used for flavoring foods.
If you're a tomato fan, the cherry-size orbs are perfect for guilt-free nibbling. You can enjoy a snack of 1/2 cup of cherry tomatoes for just 13 calories and 2 grams of carb.
For added flavor, sprinkle fresh minced basil or dried basil (a free seasoning) over cherry tomato halves.
Skip chocolate-dipped strawberries and pair the fruit with fat-free plain Greek yogurt instead. Fage 0% Plain Greek Yogurt.
Three strawberries swirled in a tablespoon of fat-free plain Greek yogurt will cost you a total of 20 calories and 4 grams of carb (a typical single chocolate-dipped strawberry has 50-75 calories).
Did you know that Greek yogurt has twice the amount of hunger-satisfying protein per serving than regular yogurt. Greek yogurt is also a super source of good bacteria (probiotics) to support digestive health. Greek yogurt can stand in for high-fat and less nutritious condiments such as sour cream, mayonnaise, and whipped cream. Try a dollop of fat-free plain Greek yogurt on tomato soup, a baked potato, a soft-shell chicken taco, or a special dessert.
Cream Cheese Radishes
Radishes are about as guilt-free as food can get. Each medium-size radish has just 1 calorie and well under half a gram of carb. Nibble on a few
Creamy meets crunchy when you spread 3 red radishes with 1 tablespoon fat-free cream cheese, then lightly sprinkle them with chives (also a free food). This simple snack has just 20 calories and 2 grams of carb, and it makes a pretty appetizer.
For a bit of crunch, roll up a single carrot stick in the turkey lunchmeat. A typical 3-inch carrot stick has only 3 calories and less than 1 gram of carb.
Pop blueberries in your mouth one by one for a fruity treat. They count as a free food when you limit your serving to 1/4 cup, which has 20 calories and 5 grams of carb.
Edited by: SUNSHINE6442 at: 12/12/2013 (08:45)
How about chopped fresh veggies, like celery, carrots, radish, bell pepper, etc.? Clean and chop them in advance, and tote them along in a baggie. Same with fresh fruit favorites.
If you are looking for something in the way of a sandwich, perhaps use lowfat wraps instead of bread with turkey or tuna or another lowfat sandwich filler?
If you have refrigeration available, you could pack some lowfat or fat free yogurt to take along.
Salads. Salads with chilled grilled chicken.
It may take some prep work, thinking ahead of time, but you might find a lot of things you can eat for lunch that do not require a cooking source.
Hope this helps!
What lies behind us and what lies before us are tiny matters compared to what lies within us.
--Ralph Waldo Emerson
| Pounds lost: 25.0
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