Hey guys,

Just got off deployment, and let me tell you it is not easy eating right on an aircraft carrier. That said, I need to get some variety in my daytime snacks and lunch meal. I have no probs with breakfast, I love eggs so I dont have much problem getting in my protein in the morning. I've been in a bit of a turkey sandwich rut for lunch (prior to going on cruise) and Im looking for more variety in both lunch and in between meals (trying to stick to 5-6 small meals a day). I'm not lifting real heavy right now, waiting til the end of the month after we take our physical readiness test.

So please post your suggestions. Looking foward to hearing from all of you.

tuna / hotsauce. tuna w/ mayo. tuna w/ mayo and a few saltine crackers.

i'll add some more when i sober up.

clementines are a tasty snack.

Cottage cheese and fruit (your choice, I prefer red grapes or blueberries) is an awesome snack or meal. Not much of a recipe for you...

1) 1 scoop vanilla whey protein
1 cup sliced peaches, drained
1 cup water
1 cup Quaker Lower Sugar Maple and Brown Sugar Instant Oatmeal
2) Blend.
3) ??????
4) Profit.



1) 1 cup orange juice
1 scoop vanilla whey protein
1 cup fat-free vanilla yogurt
2) Blend.
3) ?????
4) Profit.

(Taken from Muscle and Fitness magazine - personally I really like the peach one, orange one is just ok.)

kaj,

Thats just the sort of thing I'm looking for, doesnt have to be a full blown recipe. I like cottage cheese with a bit of apple sauce myself.

As far as something quick and easy, I like to marinate chicken breasts in Italian Dressing overnight and grill up about 4 or 5 of them on Sunday. That way I'm set for several days. I'll usually steam some veggies and sometimes nuke a sweet potato and have a pretty healthy meal in no time.

For breakfast, I really like to make it simple b/c I go to work too damn early. Protein powder + 1/2 c. oats + 1 T. natural peanut butter. Put these in the blender with 16oz of water and I've got a meal I can put in a cup and take out the door with me.

Anyone have other quick/easy tuna recipes? I'm a semi-busto college student, so it would be nice to eat tuna once or twice a day since it's the cheapest protein that I know of, but I can't stand the taste. I'm not a fan of mayo, but I'll try the hot sauce some time. Hopefully half a bottle of Tapatio will cover up the taste/smell somewhat.

what tortilla
fat free cheese
grilled chix
FF sour cream
salsa

sweet quesadilla that are delicious and healthy. cook on low temp because using FF cheese the tortilla will burn before cheese melts

Mix up the tuna with a couple egg whites, then cook in a skillet w/ some olive oil. Not sure if it counts for quick, but it's def easy and gives you even more protein.

Tuna+Worcestershire sauce.

do you own a crockpot?

pre-marinated frozen tri-tip roast or some other kind of meat. Frozen chicken breast works too.
baby carrots
red potatoes, cut in half.
chicken broth/water to cook in

put it in before work, and set it to low. will be ready in a few hours, but it can cook longer and still be good to eat by dinner.

chicken breast with tomato-spinach-cream sauce

healthy and delicious!

1. stick frozen trader joe's chicken breast in oven covered in foil 20 min, flip chicken remove foil 20 more min.
2. melt some butter (med heat), put in a tsp of flour and stir, then dump in some frozen spinach.
3. get a bunch of cherry tomatoes, cut em in half, and dump em in the pan with the spinach
4. when things get cookin and the spinach melts, pour in a splash of half n half.
5. cook til it gets to the thickness you want, and serve over the chicken breast.

mmmmmmMmmmmmmmm

chicken breast with sherry mushroom sauce

1. same step 1 as above
2. melt some butter in a pan over med heat and pour in as many mushrooms as will fit. fry them for awhile.
3. splash in some sherry after turning up to high heat and let the alc quickly bubble off.
4. turn heat down add chicken broth and half n half or heavy cream. let thicken until saucy, pour over chicken.

apple cinnamon honey wheel

1. core an apple by cutting off each of the four sides
2. slice into thin slices and make a circle/wheel on a small plate
3. drizzle honey
4. sprinkle cinnamon

apple's w/ peanut butter and raisins

1. cut apple in half, remove core
2. scoop some peanut butter into where the core used to be
3. sprinkle with raisins

cook some chicken in campbell's cream of chicken soup. easy to reheat, easy to eat.

Big batch of cold salad always in the fridge, perfect for summer lunch or dinner or snack and a great way to get your veggies in and always have a healthy alternative when the urge to snack comes on. Put in everything you like but lettuce, if any(I usually don't use any), and drizzle with lemon juice and vinegar and olive oil, salt and pepper to taste. Beans(chick peas, kidney, green beans) for protein, grape or cherry tomatoes are best, as they don't get the moisture sucked out of them so much by being in a prepared salad in the fridge, like regular sliced tomatoes would. Add at least one sweet fruit -- tangerine or mandarin oranges, or green grapes, are especially good. Raw onions will substantially cure and lose most of their edge overnight, becoming much milder, and they add a lot, so include them unless you truly despise onions.

If you want to add cheese or any dairy, add it when serving, don't leave it mixed in with your salad overnight. Add more flavor to the dressing if you like by adding a plain or flavored rice vinegar. (Rice vinegar is expensive but basically zero calories, a very good dressing. But too expensive in regular stores; get it at Smart & Final in a decent sized bottle for a more realistic price.) If you want to add any other dressing but vinegar, apply it at the time of serving.

A salad like this, made to fill up a tupperware sheet cake container, will last a week in the fridge for one person. You may have to keep it balanced by occasionally adding in a little more of this or that ingredient. Like, a whole can of chick peas will last a while in a big salad, but you may go through the green beans, tomatoes, or cucumbers in the mix pretty quickly.

Mix tuna with Italian or your favorite salad dressing. You can also mix in some veggies or wrap it in lettuce leaves for variety. Melt cheese over it on an english muffin. Mix tuna with some small pasta(orzo or couscous) goat cheese or feta, olives, garlic, onion, olive oil, lemon juice, etc. This also works well with shrimp or chicken.

There's been some decent recipe threads on here before; you might want to check out the archives.

For me the key has always been having things prepared that are easy to grab and go or are quick to heat and eat. I love to cook, but trying to put together 5 meals a day doesn't work unless at least three of them are things that I can quickly grab and eat. Since I don't like powders and lots of processed stuff, this requires some planning. What I found that helps:

-pre-cook, freeze and package individual portions of proteins and anything else that freezes well and reheats easily
-keep lots of fruits and vegetables on hand
-learn to make a couple of quick salad dressings - oils,acidics , and seasoning can be mixed in endless varieties
-hard boil a couple of eggs one day and throw them in the fridge. They are a quick snack, and you can whip up a quick sandwich or throw them in a salad for some protein
-keep shredded cheese on hand
-try something new regularly. A new ingredient, a new recipe, etc. A little variety keeps things interesting and you may stumble across something you really like.

I used to go to a health food store in Philly that made the best salads. They would toss several ingredients into these hand-cranked food processors that would chop the stuff up. The juices would come out of the veggies and you didn't need any dressing. You can do the same thing in a food processor. I always liked carrots,red cabbage, broccoli, celery, and sunflower seeds in mine.

And thanks for your service.

I've never been a fan of tuna until recently.

I buy the all white meat Albacore tuna. Usually Starkist brand. It's good both warm and cold.

Mix in a couple tablespoons of fat free mayo, dice up some celery, and spread on crackers.

Something I like at anytime of the day is 3 egg whites, and 1 egg yolk, scrambled with cheese, turkey, diced tomatoes, black olives wrapped in a flour tortilla.

Tuna w/ ranch dressing is also good even though it sounds gross.

Beef Stroganoff
1.Fry up 600g of Extra Lean ground beef with about 1/2 an onion.
2.Add can of Mushroom Soup w/ 1/2 can of water and let simmer until fairly thick
3.Add 1 cup of low-fat sour cream. The sour cream really makes this quit thin so you want to have the mixture fairly thick before you add the sour cream.
4.Scoop onto some egg noodles and add a veggie

this makes 6 meals of about 500 cals w/ 34g of protein

Homemade Protein bar

1 1/2 cup Peanut butter
4 tbsp Honey
2 tbsp Olive Oil
6 scoops of Protein Powder
2 cups Oats

1. Heat PB, Honey and Olive oil in saucepan over low heat, be careful not to overheat.
2. When mixture is all runny mix in Protein Powder one scoop at a time. After all the protein powder is mixed in you should have something with the consistency of cookie dough. 3. Move it to a mixing bowl and add the oats.
4. Mix the oats into the mixture with your bare hands.
5. Put it into a brownie pan and press into place.
6. Refrigerate until hard.

I cut this into 12 pieces for nutritional info of:
379 cals
20g fat
22g protein
4g fibre

This is a great quick on the go snack, I usually eat it with a couple of pieces of fruit. There is a bit more fat in this than you might want but it's almost all mono- or poly-unsaturated, less than .5g of sat fat per bar.

Credit for the basic recipe is from a thread on Wannabebigforums.com, I changed it slightly.

plain yogurt, add fruits/berries/nuts as you see fit.