I have an incredibly hectic life. I am a nurse and work a lot. I have a special needs family member who requires a little extra input and I work out religiously. There’s never enough hours in a day. I have go-to food items that serve me well and are in keeping with Davids Way. In the busy season that is approaching, I thought that these ideas might come in handy. They are some of my plan friendly, time saving ideas. I hope they help you stay on track.
1- Boiled eggs- At 78 calories, 6 grams of protein and 0.6 grams of carbohydrate each, eggs are a nutritional powerhouse. Boiling them makes them easily portable and they are full of brain boosting choline.
2-Protein Shakes-Sometimes after a lifting session I am ravenous. A protein shake is fast and full of muscle building protein and can be made low in carbohydrates. I prefer high calorie because I use them as a meal replacement. I make my own from soy milk, coconut oil, protein powder, peanut butter powder, vanilla extract and eggs. I don’t advise others to use raw eggs because of the stigma attached to them but I realize that the bacteria associated with raw eggs is found on the outside of the egg so I eat them. Experiment with ingredients and find what suits you best. Since I use them as meal replacements, they save me a lot of time.
3-Apples with a protein source… a good apple is filling and when coupled with a protein source, the fiber in the apple binds to the protein and keeps hunger at bay for a few hours. I have used apples this way for years.
4-Fat Free Plain (NOT vanilla) Greek Yogurt is an excellent protein source and is highly portable. I like to add Crystal Light in some scrumptious flavor or peanut butter powder and Splenda for a peanut butter pie flavor.
5-Good sandwich meat- I recently bought Boar’s Head Cajun Style Roast Beef and when I put 3 oz. of this into ONE slice of bread with mayo and mustard, I have a high protein snack that will truly satisfy. I seldom use two slices of bread.
6-Canned beans with lean meat- I make David’s Way protein bowls with these and add whatever I have on hand to jazz them up. I have used guacomole, salsa, pico de gallo and sour cream. There’s no end to the possibilities with these items as your base.
7-Small packs of nuts- these are a nutritious choice if you find yourself starved inside a convenience store. Paired with coffee, they give you that quick protein-caffeine fix that will power you through 2-3 hours.
8-Good protein bars-Look for the ones with plenty of protein and 1 gram or less of sugars with NO added sugar. There will usually be some naturally occurring sugar in some of the ingredients, just keep it to a minimum. A good all around bar is Pure Protein and a good new one is the ONE bars which come in new flavors that can make you slap yo mama, especially the Cinnamon Roll…
9-Cheese sticks-These can be paired with the apple for a portable, nutritious snack.
10-Burgers without buns- If you have to go to the drive-thru, these will pull you out of an otherwise difficult nutritional situation. ORDER THEM without the bun so that you won’t be tempted to eat it!
With these ideas under your belt you should never be left with nothing healthy to eat. Stock up on some of these items and face the whirlwind of the Holidays with confidence. You are prepared. ;-*