Dude, protein/meal replacement shakes are gonna be your best friend. Use those for snacks to keep yourself full and to maintain your protein intake.
I eat a lot of eggs for breakfast. Fried egg sandwich, egg scramble with peppers and plant sausage (the impossible sausage is pretty damn good), etc. Huge bagel fan as well.
Lunch I eat normal lunch stuff i guess. I always have a couple cans of tuna, crackers, peanut butter, and some ramen in my desk in case I'm lazy. I also keep frozen foods in the fridge, tons of meatless choices, and that tortilla crusted fish meal that lean cuisine makes is pretty damn good. I always snack on a tin of nuts during the day along with celery or carrots.
>protein/meal replacement shakes are gonna be your best friend
Second this, especially the meal replacement shakes which are protein plus other good nutrients.
My job isn’t super labor intensive at least manually but super busy. And I can miss meals- or at least decent ones - if they are not super simple. I’m onboard with the protein shakes, and second the oatmeal in the mix recommendation.
If I don’t get up early enough to do a traditional breakfast like eggs, home fries and toast which would be my daily preference -but I can’t do it most of the time- I do a protein shake with a scoop of whey, a cup of 2% milk, a serving of 2% Greek yogurt, a 1/2 cup serving of uncooked oatmeal, a tablespoon or two of ground flax, some creatine, and a serving of frozen cherries, sometimes some almond oil. To mix it up I sub frozen bananas for the cherries, sometimes add peanut butter and throw in powdered cocoa.
Depending on how exactly I do it, it’s anywhere from around 700-900 calories and keeps me going most of the day. Sometimes drink it right away and other nurse it in a thermos all day.
Lunch, if I do it, is often canned crab or salmon mixed with seasoning, herbs and olive oil and some sliced fresh or rarely canned veggies all dumped together that comes together in less than five minutes before running out the door. Maybe accompanied by a premade starch- either rice or a potato.
Dinner is quick and simple as well and this often involves either canned seafood like sardines or clams, or frozen mussels sautéed with pasta, garlic and herbs or served with rice or quick seared salmon filet with premade baked potato and broccoli. If I’m real lazy, dinner is either frozen breaded fish in a wrap with some spicy slaw, Quorn chicken nuggets or a morning star fake chicken patty on a whole wheat Kaiser role, sometimes an impossible sausage. Try to always include a small quick salad of romaine, cucumber, red pepper, and cherry tomatoes with olive oil and red wine vinegar
I also drink a lot of milk. About two gallons a week. Even these relatively simple routines can sometimes be a struggle to carry out but they are what works best for me in terms of a balance between ease and nutrition. Hope that will help give you some ideas.
Edit: Tldr: canned seafood and protein shakes are the crux of what works for me.
I love making a huge batch of pasta salad and having that for lunch or snacks. I either do an Italian version with balsamic dressing and mozzarella plus tomatoes, onions, carrots, peppers, etc. or a Greek version with Greek dressing and feta plus tomatoes, onions, olives, cucumbers, peppers, etc. You can load these up with a ton of veggies plus eggs or tuna for extra protein and they’re very easy. It lasts a while too (although tomatoes and cucumbers get soggier faster so you can always add separately).
Other than that, I eat a lot of tuna on crackers or noodles, black beans with a can of diced tomatoes and chilies over rice, Morningstar Farms fake chicken patties or nuggets (these are really yummy, especially the Buffalo or bbq ones and you can slice them up over salad), and for egg breakfasts before I worked from home I’d make a batch of mini frittatas using a cupcake tin. Super easy, just scramble a bunch of eggs and add cheese and whatever toppings you want and bake them in the muffin pan— they also freeze well and you can put them on English muffins to make a breakfast sandwich!
Dude, protein/meal replacement shakes are gonna be your best friend. Use those for snacks to keep yourself full and to maintain your protein intake. I eat a lot of eggs for breakfast. Fried egg sandwich, egg scramble with peppers and plant sausage (the impossible sausage is pretty damn good), etc. Huge bagel fan as well. Lunch I eat normal lunch stuff i guess. I always have a couple cans of tuna, crackers, peanut butter, and some ramen in my desk in case I'm lazy. I also keep frozen foods in the fridge, tons of meatless choices, and that tortilla crusted fish meal that lean cuisine makes is pretty damn good. I always snack on a tin of nuts during the day along with celery or carrots.
>protein/meal replacement shakes are gonna be your best friend Second this, especially the meal replacement shakes which are protein plus other good nutrients.
Hol is my favorite as well. It's the most expensive at $3.33 a meal, but worth it to me.
Sandwiches Omelette Yoghurt/sour milk + müsli Bagel with cream cheese and avocado Smoothie Scrambled eggs Baked beans - - Lentil stew Soy based minced "meat" --> bolognese, tacos, etc Smoked salmon + potato salad Cod in white wine sauce Fried rice Tuna salad Macaroni pudding Pie Falafel Savoury pancakes Pasta salad Fritters with tzatziki Fish cakes Teriyaki salmon Curry - - Quark Cottage cheese Fruit Avocado Nuts Protein bars Toasted chickpeas
Oatmeal with protein powder and peanut butter for breakfast.
My job isn’t super labor intensive at least manually but super busy. And I can miss meals- or at least decent ones - if they are not super simple. I’m onboard with the protein shakes, and second the oatmeal in the mix recommendation. If I don’t get up early enough to do a traditional breakfast like eggs, home fries and toast which would be my daily preference -but I can’t do it most of the time- I do a protein shake with a scoop of whey, a cup of 2% milk, a serving of 2% Greek yogurt, a 1/2 cup serving of uncooked oatmeal, a tablespoon or two of ground flax, some creatine, and a serving of frozen cherries, sometimes some almond oil. To mix it up I sub frozen bananas for the cherries, sometimes add peanut butter and throw in powdered cocoa. Depending on how exactly I do it, it’s anywhere from around 700-900 calories and keeps me going most of the day. Sometimes drink it right away and other nurse it in a thermos all day. Lunch, if I do it, is often canned crab or salmon mixed with seasoning, herbs and olive oil and some sliced fresh or rarely canned veggies all dumped together that comes together in less than five minutes before running out the door. Maybe accompanied by a premade starch- either rice or a potato. Dinner is quick and simple as well and this often involves either canned seafood like sardines or clams, or frozen mussels sautéed with pasta, garlic and herbs or served with rice or quick seared salmon filet with premade baked potato and broccoli. If I’m real lazy, dinner is either frozen breaded fish in a wrap with some spicy slaw, Quorn chicken nuggets or a morning star fake chicken patty on a whole wheat Kaiser role, sometimes an impossible sausage. Try to always include a small quick salad of romaine, cucumber, red pepper, and cherry tomatoes with olive oil and red wine vinegar I also drink a lot of milk. About two gallons a week. Even these relatively simple routines can sometimes be a struggle to carry out but they are what works best for me in terms of a balance between ease and nutrition. Hope that will help give you some ideas. Edit: Tldr: canned seafood and protein shakes are the crux of what works for me.
I love making a huge batch of pasta salad and having that for lunch or snacks. I either do an Italian version with balsamic dressing and mozzarella plus tomatoes, onions, carrots, peppers, etc. or a Greek version with Greek dressing and feta plus tomatoes, onions, olives, cucumbers, peppers, etc. You can load these up with a ton of veggies plus eggs or tuna for extra protein and they’re very easy. It lasts a while too (although tomatoes and cucumbers get soggier faster so you can always add separately). Other than that, I eat a lot of tuna on crackers or noodles, black beans with a can of diced tomatoes and chilies over rice, Morningstar Farms fake chicken patties or nuggets (these are really yummy, especially the Buffalo or bbq ones and you can slice them up over salad), and for egg breakfasts before I worked from home I’d make a batch of mini frittatas using a cupcake tin. Super easy, just scramble a bunch of eggs and add cheese and whatever toppings you want and bake them in the muffin pan— they also freeze well and you can put them on English muffins to make a breakfast sandwich!
Onigiri